YB
BannerBanner

cover model workout

Author
pugboysi
Senior Member
  • Total Posts : 196
  • Reward points: 8202
  • Joined: 2003/01/22 19:38:56
  • Location: Hull
  • Status: offline
2004/02/23 20:48:57 (permalink)
0

cover model workout

Right then people, im giving myself 2 years to prepare for the MH cover model competition of which i think i can win. (lol)

please could you critique my routine as it stands and offer any tweaks and alternatives that i should consider.

thanks in advance,

day 1; chest and bi's
bench 5x5 for mass
cable flys 3x12 for definition
incline DB press 3x8
DB seated curls 5x5
fat grip barbell curls 3x12

day 2; legs and abs
squats 5x5
leg press 3x10
weighted situps 4x25 @15kg
weighted kneeups 4x10 @6kg

day 3; back and tri's
weighted pullups 5x5 @10kg
incline BB row 3x8
pulldowns 3x8
bar dips 5x5@35kg
dirty thirties
pushdowns 3x8

day 4 legs and abs again

then start the cycle again taking rest days when needed
#1

8 Replies Related Threads

    PikeKing
    Pro-Member
    • Total Posts : 1979
    • Reward points: 4449
    • Joined: 2003/09/16 14:04:19
    • Location: United Kingdom
    • Status: offline
    RE: cover model workout 2004/02/23 21:15:07 (permalink)
    0
    quote:
    Originally posted by pugboysi

    Right then people, im giving myself 2 years to prepare for the MH cover model competition of which i think i can win. (lol)

    please could you critique my routine as it stands and offer any tweaks and alternatives that i should consider.

    thanks in advance,

    day 1; chest and bi's
    bench 5x5 for mass
    cable flys 3x12 for definition
    incline DB press 3x8
    DB seated curls 5x5
    fat grip barbell curls 3x12



    Lose the crossovers, whats this 'for definition' nonsense?

    quote:
    day 2; legs and abs
    squats 5x5
    leg press 3x10
    weighted situps 4x25 @15kg
    weighted kneeups 4x10 @6kg



    You need a hamstrings exercise in there, replace leg press with either good mornings or sldl. Do the knee ups first.


    quote:

    day 3; back and tri's
    weighted pullups 5x5 @10kg
    incline BB row 3x8
    pulldowns 3x8
    bar dips 5x5@35kg
    dirty thirties
    pushdowns 3x8



    Incline BB? Chest supported row? I wouldnt bother with pulldowns. Whats a dirty thirty? Also I wouldnt do 5x5 on dips where they are in the workout, I would only use 5x5 on them as a primary chest exercise.

    quote:

    day 4 legs and abs again



    you could turn this into your hip dominant day had have your first leg day as quad day.

    quote:

    then start the cycle again taking rest days when needed


    are you doing no shoulder training on purpose?
    #2
    pugboysi
    Senior Member
    • Total Posts : 196
    • Reward points: 8202
    • Joined: 2003/01/22 19:38:56
    • Location: Hull
    • Status: offline
    RE: cover model workout 2004/02/23 21:37:27 (permalink)
    0
    so i dont need any fly work?? any reason
    how do you do good mornings, i will give it a go.....
    incline BB= standing astride a bar with weight at one end then rowing it upwards.
    got dirty thirties from MH= 10 french press then 10 overhead presses then 10 close grip presses straight after each other.
    sorry yeah i forgot shoulders, i do them on ab days;
    seated press, shrugs and arnie press
    #3
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: cover model workout 2004/02/23 23:43:16 (permalink)
    0
    quote:
    Originally posted by pugboysi

    so i dont need any fly work?? any reason
    how do you do good mornings, i will give it a go.....
    incline BB= standing astride a bar with weight at one end then rowing it upwards.
    got dirty thirties from MH= 10 french press then 10 overhead presses then 10 close grip presses straight after each other.
    sorry yeah i forgot shoulders, i do them on ab days;
    seated press, shrugs and arnie press



    #1 flys are not as effective as other exersizes [dips/weighted pushups, DB bench etc] at building mass
    #2 there are stickys with links to sites to look at exersie form in nearly all the trainng forums here
    #3 i suggest these alterations to your routine:

    DAY#1

    front squat 5x5
    sldl/power clean 5x5/progressive singles
    weighted situps+side bends 2x10 on each

    DAY#2

    shoulder press 5x5
    weighted dips 5x5
    close grip bench 5x5

    DAY#3

    deadlift/goodmornings progressive singles/5x5
    weighted chins 2x5 [pronated]
    weighted pullups 3x5 [spunated]
    hammerculrs/plate curls 2x10

    you will grow off that big time, to be a mans health cover model should take around 12-18months for most people [inc 2 months cutting]

    rob

    #4
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: cover model workout 2004/02/23 23:44:35 (permalink)
    0
    P.S. if your feeling rambo, add in some farmers walk with sh1t heavy DB's on any day, last of all
    rob
    #5
    pugboysi
    Senior Member
    • Total Posts : 196
    • Reward points: 8202
    • Joined: 2003/01/22 19:38:56
    • Location: Hull
    • Status: offline
    RE: cover model workout 2004/02/24 15:11:15 (permalink)
    0
    cheers rob i will try ure plan for a couple of weeks, will keep you all posted on how im doing.
    #6
    pugboysi
    Senior Member
    • Total Posts : 196
    • Reward points: 8202
    • Joined: 2003/01/22 19:38:56
    • Location: Hull
    • Status: offline
    RE: cover model workout 2004/02/24 15:31:18 (permalink)
    0
    right ive just done a search for goodmornings, all i here is people comparing them, no one tells you how to do it, i was just asking on my prior email, the time taken to say there are stickies, you could have explained what they were, thanks mate
    #7
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: cover model workout 2004/02/24 16:01:17 (permalink)
    0
    no i couldn't, they are an exersize that requires really spot on form or you are heading for injury. bar should be hiogh on your back, about squat height. feet shoulder width apart, toes forward. slight bend of knees+ankles. bend forward using only your hips and push your arse out. now straighten up. thts one rep.

    or see this pic for midpoint of rep:

    http://www.bodybuilder.dk/html/Training-Section/04Back.htm

    and scroll down to see demo pic of goodmornings
    rob
    #8
    pugboysi
    Senior Member
    • Total Posts : 196
    • Reward points: 8202
    • Joined: 2003/01/22 19:38:56
    • Location: Hull
    • Status: offline
    RE: cover model workout 2004/02/24 20:22:48 (permalink)
    0
    thanks rob, i now know what you mean. i think that exercise gave me trouble b4, just never knew its name. it is a dodgy exercise. i will go very light to start with.
    #9
    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