YB
BannerBanner

advise on routine please.

Author
ginasmg
Pro-Member
  • Total Posts : 23384
  • Reward points: 9448
  • Joined: 2006/06/24 01:20:06
  • Location: yorkshire
  • Status: offline
2007/06/18 19:39:33 (permalink)
0

advise on routine please.

my goals are to improve strength,and in the process improve my physique without putting too much fat on but this is secondary at the moment.
MONDAY
deads
widegrip pulldowns
bentover rows (barbell)
bicep curls
hammer curls.
WEDNESDAY
bench press
incline bench press
shoulder press
narrow grip bench
FRIDAY
squat
leg press
leg curl
calve machine
SATURDAY
bent over laterals
dumbbell rows
seated pully rows (narrow grip)
peck machine
skull crushers
all exersises are for 3 sets of 8 reps,and usually take approx 1 hour to complete,any advise would be appreciated thanks in advance.
#1

3 Replies Related Threads

    swift
    Pro-Member
    • Total Posts : 7418
    • Reward points: 7807
    • Joined: 2007/03/21 19:25:47
    • Location: hamps
    • Status: offline
    RE: advise on routine please. 2007/06/19 20:02:59 (permalink)
    0

    ORIGINAL: ginasmg

    my goals are to improve strength,and in the process improve my physique without putting too much fat on but this is secondary at the moment.

    MONDAY
    deads
    widegrip pulldowns/ pull-ups
    bentover rows (barbell) or dumbell
    bicep curls
    hammer curls.

    WEDNESDAY
    bench press
    incline bench press
    shoulder press
    narrow grip bench

    FRIDAY
    squat
    stiff leg deadlift
    calve machine
    direct ab work?


    if you want to train primarily for strength lower reps 3-6 each set perhaps

    if you want hypertrophy many will advise higher reps 6-12

    although it would be hard to work certain muscle groups with low reps such as abs

    'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
    - swordfish


    #2
    LMC
    Moderator
    • Total Posts : 16185
    • Reward points: 12031
    • Joined: 2004/02/24 11:34:07
    • Location: daarn saaaarf
    • Status: offline
    RE: advise on routine please. 2007/06/20 12:13:18 (permalink)
    0
    Any rep range from 3-20 will increase strength, though you'll get stronger the higher the weight, i.e. lower the reps.

    As far as not gaining too much fat, providing you're in a negative or neutral calorific balance you'll not be gaining weight/fat, but you should still increase strength.

    As for the routine, it's a bit jumbled. It seems like a 4 day split with Push/Pull/Legs then some strange assortment of exercises on the 4th day. Why have you chosen those exercises?

    If strength is your aim, I'd personally do a 5x5 routine. Worked good for me. Or at least make the range of reps 5-8 rather than 8 every time. That way you can at least allow for progression when the weights increase.
    #3
    ginasmg
    Pro-Member
    • Total Posts : 23384
    • Reward points: 9448
    • Joined: 2006/06/24 01:20:06
    • Location: yorkshire
    • Status: offline
    RE: advise on routine please. 2007/06/20 22:26:06 (permalink)
    0

    ORIGINAL: Lord Monkcheese



    . Why have you chosen those exercises?


    hi mate,i chose those exersises for the fourth day realy just to kind of top up from mondays and wednesdays trainning,on saturday i change the routine very often so it doesnt stay like that,i will try the 5x5 routine and see how i go thanks mate,
    swift,thanks for your input mate as above i will reduce reps but add more weight.
    #4
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5