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need additions to my routine

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fairon
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2004/01/07 12:16:16 (permalink)

need additions to my routine

I've been at it for about 2 years on and off and am happy with my current form(because its so much better than what I was when I started), however I know my routine could improve a lot. My goal is just a nice shaped body... I'm not aiming for huge...

Im currently doing:

3 sets 10 reps barbell curls
3 sets 10 reps barbell shoulder press
3 sets 10 reps dumbbell overhead tricep extension
and as many pushups as I can do at the time.. usually about 35
and sometimes 3 sets 10 reps dumbbell concentration curls


I have a bar and dumbbells but no bench press... I'd like to know what exercises I really need in my routine? squats, back exercises...?

also, I need to try and strengthen my shoulder joints... I've been having problems with them lately as I said in another thread..

http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=67983
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    James
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    RE: need additions to my routine 2004/01/09 13:14:27 (permalink)
    welcome to MT

    Im not the best person to help - so Ill bump this for others to advise!
    #2
    Robert
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    RE: need additions to my routine 2004/01/09 15:03:58 (permalink)
    quote:
    3 sets 10 reps barbell curls
    3 sets 10 reps barbell shoulder press
    3 sets 10 reps dumbbell overhead tricep extension
    and as many pushups as I can do at the time.. usually about 35
    and sometimes 3 sets 10 reps dumbbell concentration curls



    for two years??

    well, if your goal is, as you say, to look good you will have to define that a bit better[ what is good to you is not/may not be good to others], you could get a much better repsonse by posting the following:

    what is the physique your after? [weight, bf%, strong/don't care, asthetics only etc etc]
    what are you now in terms of height, weight, bf% etc etc
    exactly what equipment you have access to.

    basically you canot go far wrong with cashmans begginner routine [see begginers forum] and some cardio.

    rob

    P.S. if i could give oyu only 5 words to get what i think you want to achive they would be: dip, squat, deadlift, chin and run.
    #3
    fairon
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    RE: need additions to my routine 2004/01/10 13:32:55 (permalink)
    hey thx for the reply...

    I've been doing it for 2 year, but very randomly/on and off... At the time when I stared I was very skinny and was just happy to do anything to make me bigger. Now my real goal is just to be an average build but cut... athletic/gymnast type look...

    I’m 167cm(don't know in inches), 53kg, no fat... I have a bar and dumbbells.

    I had a look at his beginner routine, but I'm after a much smaller routine.. I don't have that much time on my hand. After thinking about it this is what I came up with:

    1)
    3 sets 10 reps barbell shoulder press
    3 sets 10 reps barbell upright row
    3 sets 10 reps dumbbell overhead tricep extension
    3 sets 10 reps bench press (If I can get my hands on a bench)

    2)
    3 sets 10 reps barbell curls
    3 sets 10 reps dumbbell concentration curls
    3 sets 10 reps squats
    sit-ups

    Alternating between the two routines every 2 days.


    Do you see any problems/improvents with this? Also, I don't want to do deadlifts... I've try'd them before and I find it hard to get good form, and I don't want to risk hirting my back.
    #4
    Dano
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    RE: need additions to my routine 2004/01/10 19:15:18 (permalink)
    The first and best advise i can give you is to......DROP THAT ROUTINE IMMEDIATELY

    I understand you might not want to hurt your back but deadlifts are not going to do it. Deadlifts with bad form can hurt your back. You are also risking a back injury IMO by doing no back movements at all.



    Start working your whole body. If you dont want to do deadlifts and we cant make you then fair enough. Heres a 3 day routine that you might agree with or disagree with but i know its alot better than your current routine.

    Day 1
    BB Bent over Rows
    Chins
    Barbell Curls

    Day 2
    BB or DB Bench
    Shoulder Press
    Dips or Close Grip Bench

    Day 3
    Squat
    Hamstring Movement (Id recommend stiffleg deadlifts since you dont have to use ALOT of weight but its your choice)
    Weighted Situps

    This is pretty much that same routine as Frankies but with no deadlifts. I really do recommend deadlifts because when done right they will strengthen all the muscles running up that support your spine which IMO will lessen your risk of back injuries in the future
    #5
    fairon
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    RE: need additions to my routine 2004/01/11 09:38:38 (permalink)
    hey... I got a little confused :) I thought BB Bent over Rows were deadlifts... either way you've convinced me to give both of them a go... however...

    Day 1
    BB Bent over Rows
    Chins(Chin-ups? I don't have anywhere to do them... What can I substitute?)
    Barbell Curls
    Dumbbell Concentration Curls

    Day 2
    BB Bench
    Shoulder Press
    Close Grip Bench

    Day 3
    Squat
    Deadlifts
    Weighted Situps


    And where should I add barbell upright rows so I can work my trapz…?
    #6
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