Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

ive cut out sets got a new routine is this ok

Author
makaveli1971 1996
Pro-Member
  • Total Posts : 12409
  • Reward points: 9428
  • Joined: 2006/06/21 01:16:36
  • Status: offline
2006/07/06 22:19:19 (permalink)

ive cut out sets got a new routine is this ok

Thanks to all that give me advice about doin to much workout ive taken into account all your advice and planned a new weekly workout which goes like this please tell me if theres still stuff i should change about it here goes.

MONDAY 3X6-10 decline press-ups. 3x6-10 skullcrusher. 3x6-10 layin face up on bench dbs workin tricep. 3x8-10 dbs bendin workin back. 2x6-8 1 arm extenstion (tricep). 2x12 one arm row

TUESDAY chest- biceps-warm up set bench press very light then 3x6-8. Then 1 warm up set biceps dbs standin 12-15 then 2x6-8. 3x5-6 seated. 4x6-8 incline bench press. 2x6-8 hammer curls. Then 4x6-10 flyes and then 15 min abs workout

THURSDAY shoulders triceps-6x6-8 skullcrusher. 3x8-12 side shoulder raise. 3x8-12 front raises. 4x6-8 military press barbell.

FRIDAY chest- biceps same as tuesday instead of 2 sets hammer curl exchange that for 2 sets concentrate curl 2x8

is this ok or do u still think i should cut things out or swap them around and also performing all exercise to fail. Thanks and let me know.
#1

12 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    big_mal
    Pro-Member
    • Total Posts : 7060
    • Reward points: 1666
    • Joined: 2006/05/07 00:28:29
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:24:12 (permalink)
    chest, biceps and triceps twice a week but no time for legs?
    #2
    makaveli1971 1996
    Pro-Member
    • Total Posts : 12409
    • Reward points: 9428
    • Joined: 2006/06/21 01:16:36
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:26:45 (permalink)
    FAIR POINT BUT GETTING BIG MUSCLEY LEGS DOESNT INTEREST ME IM ALWAYS WALKIN BOUT LEG MUSCLES ARE ALWAYS BEING WORKED
    #3
    big_mal
    Pro-Member
    • Total Posts : 7060
    • Reward points: 1666
    • Joined: 2006/05/07 00:28:29
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:31:03 (permalink)
    #4
    ice_mach
    Pro-Member
    • Total Posts : 5758
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:35:56 (permalink)
    ORIGINAL: makaveli1971 1996

    FAIR POINT BUT GETTING BIG MUSCLEY LEGS DOESNT INTEREST ME IM ALWAYS WALKIN BOUT LEG MUSCLES ARE ALWAYS BEING WORKED


    sure, and when you get a disc buldge or a lifetime of back problems from muscular imbalances....................
    #5
    big_mal
    Pro-Member
    • Total Posts : 7060
    • Reward points: 1666
    • Joined: 2006/05/07 00:28:29
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:38:11 (permalink)
    don't know why i bother putting in all that work at the squat rack ... all i needed to do is "WALKIN BOUT" ...
    #6
    makaveli1971 1996
    Pro-Member
    • Total Posts : 12409
    • Reward points: 9428
    • Joined: 2006/06/21 01:16:36
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:41:43 (permalink)
    cheers big mal but because i do it at home workin out i only have the leg extension on my bench so i guess i could do this plus a barbell squat would this be good enough or are there other parts of the legs i should work
    #7
    makaveli1971 1996
    Pro-Member
    • Total Posts : 12409
    • Reward points: 9428
    • Joined: 2006/06/21 01:16:36
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:44:27 (permalink)
    must say i know a man who has a proper muscley upper body big and toned but hes never worked the legs he told me the only leg work hed done was runnnin and i do a 10-20 min jog a week but ill take your guys advice and start on the legs
    #8
    big_mal
    Pro-Member
    • Total Posts : 7060
    • Reward points: 1666
    • Joined: 2006/05/07 00:28:29
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:44:47 (permalink)
    its going to be hard squatting safely without a rack or a spotter.

    a decent leg routine given your limitations might be lunges, SLDL and calf raises.

    and sorry for being sarcastic earlier, you've taken it very well!
    post edited by big_mal - 2006/07/06 22:45:50
    #9
    makaveli1971 1996
    Pro-Member
    • Total Posts : 12409
    • Reward points: 9428
    • Joined: 2006/06/21 01:16:36
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 22:47:32 (permalink)
    wat should i just start with the leg extension on my bench performin 4x8 then in a month or 2 try the other exercises do u think the upper body workout ive said about is ok
    #10
    MonkFinger
    Pro-Member
    • Total Posts : 5155
    • Reward points: 7177
    • Joined: 2004/05/11 16:34:19
    • Location: hampshire
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 23:14:09 (permalink)
    No, dive straight in with lunges and stiff leg deadlifts, don't mess about with leg extensions. I presume you are training at home also, with just a bench?

    You want 4 days, something like this would work:

    Monday - LEGS
    Lunges (which would ideally be squats - but if you can't then lunges) 3 x 6-8
    SLDL 3 x 6-8
    Leg extensions (if you must) 3 x 12-15

    Tuesday - CHEST & BI
    Bench press 3 x 6-8
    Incline bench press 3 x 12-15
    Curls of any kind 3 x 6-8
    Abs - whatever you want (deadlifts will sort these out)

    Thursday - BACK
    Deadlifts 3 x 6-8
    Bent over rows 3 x 6-8
    DB rows 3 x 12 - 15

    Friday - SHOULDERS & TRI
    Military press 3 x 6-8
    Lat raise 3 x 12-15
    Bent over lat raise 3 x 12-15
    Skullcrusher (or close grip bench) 3 x 6-8


    For any one muscle group, all the most effective stuff comes first, with lower reps, then, higher reps afterward.


    Hope that helps.
    #11
    makaveli1971 1996
    Pro-Member
    • Total Posts : 12409
    • Reward points: 9428
    • Joined: 2006/06/21 01:16:36
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 23:38:21 (permalink)
    wat do u mean start the very 1st set with lower reps and do u think the workout i gave for the upper body is to much
    and shouldnt deadlift be with legs workout
    do u mean do the hammer curls after flyes
    post edited by makaveli1971 1996 - 2006/07/06 23:58:40
    #12
    MonkFinger
    Pro-Member
    • Total Posts : 5155
    • Reward points: 7177
    • Joined: 2004/05/11 16:34:19
    • Location: hampshire
    • Status: offline
    RE: ive cut out sets got a new routine is this ok 2006/07/06 23:46:51 (permalink)
    ORIGINAL: makaveli1971 1996

    wat do u mean start the very 1st set with lower reps and do u think the workout i gave for the upper body is to much


    Not quite. Taking chest day, for instance - do all your bench press sets for 6 reps, then do incline for sets of 15.

    There's some science behind this - your maximal force fibres (the ones effected by the lower rep ranges) wear out very quickly - so they should be done first and not fatigued with higher reps. After that, then move on to the other fibres, hence the higher reps. Higher reps also help with tendon and strength I believe.

    Your upper body workout was a bit badly structured IMO - compounds should go before isolations. So, military should be the first shoulder exercise, not done after two flavours of raise. The chest one was ok but I'd do curls afterwards for the same reasons - give your first best shot at the most important exercises - the rest is mostly window dressing.
    #13
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5