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how is this??

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smiddy
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2004/02/23 21:58:59 (permalink)
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how is this??

trying to get a routine to get stay fit and lean with a good amount of muscle like, cover models, rugby players etc

mon chest & tris - push
bench 5x5
dips 5x5
dumbbell flys 3x8-12
pushdowns 5x5
dumbell extensions 3x8-12

tue back & bi's - pull
pullups 5x5
chins 5x5
barbell rows 3x8-12
arm curls 5x5
alt seated dumbbell curls 3x8-12

wed off

thur - legs and abs
(no squat or dead lift option)
Leg Press 5x5
leg extensions 5x5
leg curl 5x5
inner leg 3x8-12
outer leg 3x8-12
calf raises 3x8-12
reverse crunches 3x25
oblique crunches 3x25
crunches 3x25

fri shoulders
dumbbell press 5x5
lat raises 3x8-12
front raises 3x8-12
bent lat raises 3x8-12
traps3x8-12
wrist curl 3x8-12
reverse wrist curl 3x8-12

what do you think??
#1

19 Replies Related Threads

    smiddy
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    RE: how is this?? 2004/02/23 22:03:41 (permalink)
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    how much rest between sets??? 60 sec??
    #2
    PikeKing
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    RE: how is this?? 2004/02/23 22:23:25 (permalink)
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    quote:

    inner leg 3x8-12
    outer leg 3x8-12



    [:0][:0][:0][:0][:0][:0][:0]

    if you have DBs you can do lunges and step ups instead of all that machine pooh
    #3
    smiddy
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    RE: how is this?? 2004/02/23 22:26:24 (permalink)
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    ok but what is a step up??
    how is the rest of the routine?
    #4
    ap
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    RE: how is this?? 2004/02/23 22:28:12 (permalink)
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    Mate, why don't you give Frankie NY's routine a go, a lot of people have gotten good results from it on here. The routines you have posted seem a little over complicated, with too many exercises.

    For 5x5, if you can't squat, then use the leg press as substitute. And has your gym not got a barbell and weight plates to deadlift with?

    I've just finished my first 8 weeks on 5x5 and have made good gains so far, adding 20kg to my squat and 17.5kg to my deadlift. I definitely think it is your best option.

    A.P.





    #5
    smiddy
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    RE: how is this?? 2004/02/23 22:40:14 (permalink)
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    ok hows this

    mon push
    bench press 5x5
    dips 5x5
    shoulder press 5x5

    wed pull
    wide grip pull ups5x5
    close grip chins5x5
    bicep curls 5x5

    fri
    leg press 5x5
    leg curl 5x5
    leg extensions 5x5
    reverse crunch 3x25
    oblique crunch 3x25
    crunch 3x25

    remember i don't want to be a bodybuilder just have a cover model type body, will this get me there?
    #6
    ap
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    RE: how is this?? 2004/02/23 22:53:36 (permalink)
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    Your push day is good, but personally I would make a few changes to the other two days:

    mon push
    bench press 5x5
    dips 5x5
    shoulder press 5x5

    wed pull
    Barbell or dumbell Rows 5x5
    shoulder width underhand chins 5x5
    hammer curls 5x5

    fri
    leg press 5x5
    leg curl 5x5
    calf raise 3x12
    crunch 3x25




    #7
    smiddy
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    RE: how is this?? 2004/02/23 22:56:09 (permalink)
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    cheers mate underhand chins is that palms facing you or away??
    #8
    ap
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    RE: how is this?? 2004/02/23 22:58:23 (permalink)
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    Underhand grip is palms facing you.

    #9
    smiddy
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    RE: how is this?? 2004/02/23 23:01:54 (permalink)
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    cheers mate!!

    right will try this out....along with good diet and cardio i should get there! and thanks to your help i have cleared up the weight training! thanks again ap!
    #10
    Robert
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    RE: how is this?? 2004/02/23 23:04:04 (permalink)
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    under hand would be facing, as in wrists fully spunated<<sp?

    BTW, your 2nd routine is much, much better mate.

    although i woul make these alterations:

    mon push
    bench press 5x5 - MAKE THESE DB, NOT BB
    dips 5x5 - DIP BEFORE BENCH, SHOULDEER PRESS BEFORE DIP
    shoulder press 5x5 - IDEALLY THIS SHOUL BE THE FIRST EXERSIZE OF THE DAY AS IT WONT AFFECT YOUR DIPPING TO MUCH BUT WILL GIVE YOUR SHOULDERS THE PRIORITY THEY DESERVE

    wed pull
    Barbell or dumbell Rows 5x5 - ERM... DEADLIFTS?
    shoulder width underhand chins 5x5 - WIDE GRIP OVERHAND FOR 2X5 THEN CLOSE GRIP UNDERHAND FOR 3X5
    hammer curls 5x5 - NOT EXACTLY NESSECARY, BUT THATS OK

    fri
    leg press 5x5 - ERM... SQUAT
    leg curl 5x5 - ERM... SLDL
    calf raise 3x12 - FARMERS WALK, UP STAIRS IF POSSIBLE
    crunch 3x25 - MAKE THESE WEIGHTED SITUPS [FEET PINNED] AND WEIGHTED SIDE BENDS, 2X10 ON EACH

    rob
    #11
    PikeKing
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    RE: how is this?? 2004/02/24 00:23:53 (permalink)
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    quote:
    Originally posted by Robert

    under hand would be facing, as in wrists fully spunated<<sp?

    BTW, your 2nd routine is much, much better mate.

    although i woul make these alterations:

    mon push
    bench press 5x5 - MAKE THESE DB, NOT BB
    dips 5x5 - DIP BEFORE BENCH, SHOULDEER PRESS BEFORE DIP
    shoulder press 5x5 - IDEALLY THIS SHOUL BE THE FIRST EXERSIZE OF THE DAY AS IT WONT AFFECT YOUR DIPPING TO MUCH BUT WILL GIVE YOUR SHOULDERS THE PRIORITY THEY DESERVE

    wed pull
    Barbell or dumbell Rows 5x5 - ERM... DEADLIFTS?
    shoulder width underhand chins 5x5 - WIDE GRIP OVERHAND FOR 2X5 THEN CLOSE GRIP UNDERHAND FOR 3X5
    hammer curls 5x5 - NOT EXACTLY NESSECARY, BUT THATS OK

    fri
    leg press 5x5 - ERM... SQUAT
    leg curl 5x5 - ERM... SLDL
    calf raise 3x12 - FARMERS WALK, UP STAIRS IF POSSIBLE
    crunch 3x25 - MAKE THESE WEIGHTED SITUPS [FEET PINNED] AND WEIGHTED SIDE BENDS, 2X10 ON EACH

    rob




    I dont agree at all with you and your shoulder placement on this routine rob. Hes training for mass so he should do the heaviest exercise first, in this case the Dips, or bench. Doing his shoulder press first is going to limit what he can do on his main mass builder. Chest work can build big shoulders, it doesnt work the other way around. I respect your point of view rob, in this case though I think you are letting your own training aims bias your reply.
    #12
    Robert
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    RE: how is this?? 2004/02/24 00:31:16 (permalink)
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    quote:
    Hes training for mass so he should do the heaviest exercise first


    can you dip with the same weight as your standing bar bell press/push press?

    quote:
    in this case though I think you are letting your own training aims bias your reply.


    very good point. i think shoulders are more important to train, first because in my experince, i can dip as good as fresh almost after the push press, the reverse is not true however.

    i hold this opinion because chest movemnets [dips in particular] take too much out of the triceps to have maximal benifit to the shoulders. the shoulders [as you know] are also not only a more complex area, but delecate too, and that is why i give them more attention.

    i am starting a thread about this very subject anyway, so hopefully, i will either convince some people that i am right, or, if presented with enough evidience to the contrary, will change mind mind.
    rob
    #13
    PikeKing
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    RE: how is this?? 2004/02/24 12:43:07 (permalink)
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    quote:

    can you dip with the same weight as your standing bar bell press/push press?



    um... no i cant overhead press 45kg plus a large percentage of my bodyweight.

    quote:


    very good point. i think shoulders are more important to train, first because in my experince, i can dip as good as fresh almost after the push press, the reverse is not true however.




    I think you'll find you are in the minority, most people wont be able to work chest pressing movements as well after a shoulder press.

    quote:


    i hold this opinion because chest movemnets [dips in particular] take too much out of the triceps to have maximal benifit to the shoulders. the shoulders [as you know] are also not only a more complex area, but delecate too, and that is why i give them more attention.




    that is true, chest or shoulder performance will always suffer if one is priortised over the other. Yeah the shoulders are complex, thats not really a valid point though when all you are doing is an overhead press. I do think however that over head pressing should be given priority for a while, in the same way as benching. I know once my lower back is healed I'm gonna cane it with overhead presses.

    quote:


    i am starting a thread about this very subject anyway, so hopefully, i will either convince some people that i am right, or, if presented with enough evidience to the contrary, will change mind mind.
    rob




    I look forward to it, should be a good read. Like I say, I do believe that overhead pressing should be given the respect and time it deserves. The whole point of my original post was about exercise ordering, its a simple basic rule, the more demanding, complex exercise should always be performed first.
    #14
    Raptor
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    RE: how is this?? 2004/02/24 12:47:45 (permalink)
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    Agree with PikeKing, good post.
    #15
    smiddy
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    RE: how is this?? 2004/02/24 15:42:21 (permalink)
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    i'll try my workout but do dips first and bench second and to the close grip wide grip pull up split
    once again cheers lads!
    #16
    smiddy
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    RE: how is this?? 2004/02/24 19:21:24 (permalink)
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    how long should i rest between sets?? 60 sec??
    #17
    pop
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    RE: how is this?? 2004/02/25 01:31:46 (permalink)
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    Smiddy, how is it you can do Bbell rows, but can't do deadlifts, or SLDL's ??
    #18
    Dano
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    RE: how is this?? 2004/02/25 02:31:06 (permalink)
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    Whichever way you do it i think you should put shoulder press higher that 3rd place.

    If your focus is chest which most peoples are do

    bench, shoulderpress, dips
    or
    dips, shoulderpress, bench

    dont neglect your overhead strength just because its not as popular
    #19
    smiddy
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    RE: how is this?? 2004/02/25 19:24:01 (permalink)
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    quote:
    Smiddy, how is it you can do Bbell rows, but can't do deadlifts, or SLDL's ??


    it is a row machine, also have a long pull machine is well, only have dumbbells up to 15kg in my gym...****e hey!! not to worry will stick with it until i move to bristol and join a proper gym!
    #20
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