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have a look

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shreklikedave
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2003/12/31 13:04:31 (permalink)

have a look

new routine to start on mon the 5th after a 7 day break. Have a look and see what you think

Day 1

Deads x4
BB row x 3
Chins x3
EZ curls x 3
hammer curls x2

Day 3

Flat bench x 5
Wide dips x 4
Soulder press x 4
Skullcrushers x3

Day 5

Squats x4
SLDLx4
Calfraise x 4*
Crunches x 3*

All reps = 4-6 except those marked* (8-10)

On days 2 4 and 6 i'll do 30 mins cv (nothing major just for fitness more than anything else) and have a complete rest on sun
#1

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    JayavarmanVII
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    RE: have a look 2003/12/31 13:28:37 (permalink)
    If you're doing close-grip chins drop the EZ curls. If you're doing wide-grip chins drop both bi movements and do BB curls instead. Other than that I like it.

    TUFF
    #2
    Robert
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    RE: have a look 2003/12/31 17:11:42 (permalink)
    chins firts, other stuff later.

    rob
    #3
    PauliE
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    RE: have a look 2003/12/31 17:28:33 (permalink)
    Why do you do 4 sets on the deadlift/squat/sldl?

    I'm not saying it's wrong, just wondered why..?
    #4
    Robert
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    RE: have a look 2003/12/31 17:31:51 (permalink)
    4 work sets is fine, if your lifting heavy and did a few to warm up.... i don't agree with having reps on DL's or squats though progressive singles is the way forard imo. safety firt and all that carp.
    rob
    #5
    Raptor
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    RE: have a look 2004/01/01 22:42:39 (permalink)
    looks fine mate.
    #6
    shreklikedave
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    RE: have a look 2004/01/02 20:12:21 (permalink)
    Was considering progressive singles on deads, to be honest though i find the first rep the most awkward.

    Doing 4 sets simply because they are the most important movements IMO ( i know i'm doing 5 sets of bench but this is because i'm only doing two exercises and i wanted to do 9 sets for my chest)

    #7
    Frankie NY
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    RE: have a look 2004/01/02 23:43:19 (permalink)
    Dave:

    I think your routine looks great. The only comment I have is that the volume on Day 1 seems high. Even though they're only sets of 2 and 3, 5 exercises is a lot. I'd consider doing deads and then 3 of the other 4 exercises you list.

    Robert:

    I wouldn't recommend doing chins first on back day. You want your grip completely fresh for deadlifts.
    #8
    shreklikedave
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    RE: have a look 2004/01/02 23:51:20 (permalink)
    so if i did

    Deads x 4
    Rows x 4
    Chins x3
    Curls x4

    Is that what you mean? Same number of sets (15) just one less exercise
    #9
    Frankie NY
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    RE: have a look 2004/01/03 03:40:17 (permalink)
    Dave,

    Better. You might only do 3 sets of curls however. Or you could alternate chins and rows from cycle to cycle and just do deadlifts, chins or rows, and barbell curls.
    #10
    shreklikedave
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    RE: have a look 2004/01/03 12:32:42 (permalink)
    OK i think i'll opt for that, deads rows and curls. I'll probably be doing EZ curls just because my forearms do not like straight bar curls when i go heavy.

    I'll probably just do 4 sets of each (not inc warm ups)then a bit of grip/ forearm work at the end
    #11
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