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new routine, can we assess please...

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warwickk
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2004/03/15 14:07:52 (permalink)
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new routine, can we assess please...

hi all
i have been wanting to change my routine, so here it is. Its really a culmination of what exercises i can do (i train in my garage using free weights and multi gym) based on picking bits and bobs of other routines.
I would be grateful if ya could look over it to see if its enough/not too much and i think the sets/reps may need advise too.
Also, i really wouldnt mind this being a 3 day a week routine instead of 4. Do ya reckon it would be easy enuff to do it in 3 days, and how would it be broken down.


cheers all
wozza
#1

8 Replies Related Threads

    warwickk
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    RE: new routine, can we assess please... 2004/03/15 15:46:48 (permalink)
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    might help if i posted the routine haha

    Day 1: Chest/Triceps

    flat bench press
    - warm up x 2 sets at 50%
    4 x 6-8

    Incline bench (30 degress)
    4 x 6-8

    dips
    4 x 6-8

    close grip bench press
    4 x 6-8

    cable tri extension
    3 x 6-8

    Day 2: Legs/calves

    Squats
    - warm up 2 sets
    4 x 6-8

    Leg extensions
    4 x 6-8

    Leg curls
    warm up - 1 set
    4 x 6-8

    standing calf raises
    4 x 6-8

    Day 3: OFF or cardio/abs

    Day 4: Back/Biceps/forearms

    Wide grip lat pulldown
    (warm-up with lat pull down) 2 sets
    4 x 6-8

    Close grip lat pulldown
    4 x 6-8

    Incline dumbell curls
    4 x 6-8

    Palms Up Dumbells over bench (for forearms)
    4 x 6-8


    Day 5: OFF or cardio/abs

    Day 6: Shoulders/traps

    S – Arnold Press
    4 x 6-8

    S & T - Military press
    - warm up 3-4 sets
    4 x 6-8

    S - Side lateral raises
    4 x 6-8

    DB shrugs
    4 x 6-8

    Day 7: OFF or cardio/abs
    #2
    Skrewdriver
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    RE: new routine, can we assess please... 2004/03/15 17:19:33 (permalink)
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    Hi Wozza, just my 2cent

    I think you might find your shoulders get seriously overworked. Way too much volume -- shoulders get hit from so many exercises, particuarly on chest and tri day. I doubt they'll be fully recovered from Day 6 to cope with the stress Day 1 demands. I would incorporate Shoulder Day on Day 1 and possibly rest of Day 6.

    I think there is one too many benching movement s on Day 1. I would replace one of them for some shoulder work instead. drop the Shoulder and Trap Day altogether ... - include trap-work on Back Day.

    How about deadlifts on Back Day too? you could also do some supported dumbell rows as you've got a bench and db's in your garage. With the lat pull downs yuo'll then be pulling from two different planes, vertical and horzontal.

    you could consider stiff legged deadlifts instead of leg curls and extenstions. Doing your ab work on leg day would also be an option...

    #3
    warwickk
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    RE: new routine, can we assess please... 2004/03/16 09:48:33 (permalink)
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    Screwdriver dude...
    many thanks for taking the time and replying to my questiosn. here is revised routine..what do ya reckon? Shud i still drop the incline bench dya reckon?

    Day 1: Chest/Triceps/Shoulders

    Flat bench press
    - warm up x 2 sets at 50%
    4 x 6-8

    Incline bench (30 degress)
    4 x 6-8

    Military press (behind the head)
    - warm up 3-4 sets
    4 x 6-8

    Side lateral raises
    4 x 6-8

    Close grip bench press
    4 x 6-8

    Cable tri extension
    3 x 6-8

    Day 2: football

    Day 3: Legs/calves

    Squats
    - warm up 2 sets
    4 x 6-8

    Stiff legged deadlifts
    4 x 6-8

    Lunges
    4 x 6-8

    Weighted standing calf raises
    4 x 6-8

    Day 4: OFF or cardio/abs

    Day 5: Back/Biceps/forearms/traps

    Wide grip lat pulldown
    (warm-up with lat pull down) 2 sets
    4 x 6-8

    Close grip lat pulldown
    4 x 6-8

    Deadlifts
    4 x 6-8

    Bent over rows
    4 x 6-8
    Incline bench dumbell curls
    4 x 6-8

    Palms Up Dumbells over bench (for forearms)
    4 x 6-8

    DB shrugs
    4 x 6-8


    Day 6: OFF

    Day 7: football
    #4
    DerMalePhonkMann
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    RE: new routine, can we assess please... 2004/03/16 11:27:40 (permalink)
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    quote:
    Day 1: Chest/Triceps/Shoulders

    Flat bench press
    - warm up x 2 sets at 50%
    4 x 6-8
    Incline bench (30 degress)
    4 x 6-8
    Military press (behind the head)
    - warm up 3-4 sets
    4 x 6-8
    Side lateral raises
    4 x 6-8
    Close grip bench press
    4 x 6-8
    Cable tri extension
    3 x 6-8

    Drop the inclines, lateral raises and tri extensions. Do the military press standing and to the front. Do all your exercises 4x6.
    quote:
    Day 3: Legs/calves

    Squats
    - warm up 2 sets
    4 x 6-8
    Stiff legged deadlifts
    4 x 6-8
    Lunges
    4 x 6-8
    Weighted standing calf raises
    4 x 6-8

    Drop the lunges. Do everything 4x6 except calves (8-12 reps)
    quote:
    Day 5: Back/Biceps/forearms/traps

    Wide grip lat pulldown
    (warm-up with lat pull down) 2 sets
    4 x 6-8
    Close grip lat pulldown
    4 x 6-8
    Deadlifts
    4 x 6-8
    Bent over rows
    4 x 6-8
    Incline bench dumbell curls
    4 x 6-8
    Palms Up Dumbells over bench (for forearms)
    4 x 6-8
    DB shrugs
    4 x 6-8

    Deadlifts first.

    Then wide chins (much better than pulldowns) OR barbell rows.

    Then barbell curls OR close grip chins.

    Everything 4x6.

    I know the above routine doesnt sound like enough volume, but train with 100% intesity and you'll do much better off this than what you had planned to do.
    #5
    Skrewdriver
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    RE: new routine, can we assess please... 2004/03/16 11:42:58 (permalink)
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    was writing my reply as dmpm replied. I agree with him, but here's my take (in red) anyway....

    Day 1: Chest/Triceps/Shoulders


    Flat bench press
    - warm up x 2 sets at 50%
    4 x 6-8

    Incline bench (30 degress)
    4 x 6-8

    I think you might get away with doing both flat and incline bench on the same day, but you would have to decrease the sets to 3 a piece for certain.

    Military press (behind the head)
    - warm up 3-4 sets
    4 x 6-8
    don't perform these behind your neck, you may suffer with all kinds of shouler problems, it's a very un-natural plane of movement. I would perform them either seated or standing, most people on this site would say standing as this will work your core stabalisers


    Side lateral raises
    4 x 6-8


    I would drop these - you'll risk overtraining which'll be counter productive. your shoulders are getting hit from every exercise on chest day - benching, and even moreso incline benching your shoulders are getting a fantastic workout

    Close grip bench press
    4 x 6-8
    Fine.


    Cable tri extension
    3 x 6-8

    Again, not needed


    Day 2: football

    Day 3: Legs/calves

    Squats
    - warm up 2 sets
    4 x 6-8

    Stiff legged deadlifts
    4 x 6-8

    Lunges
    4 x 6-8

    Weighted standing calf raises
    4 x 6-8
    looks good to me, I wouldnt perform any less than 8 reps for calfs... - I would do some ab work - I dont know what bench you've got but if it declines you could do decline weighted sit-ups


    Day 4: OFF or cardio/abs

    Forget abs - give your self a break mate! Your body'll thank you for it. Do abs with legs as your abs'll be working hard when your squating anyway

    Day 5: Back/Biceps/forearms/traps

    Wide grip lat pulldown
    (warm-up with lat pull down) 2 sets
    4 x 6-8

    Close grip lat pulldown
    4 x 6-8

    with deadlifts and bent over rows (both great back builders) these lat pull downs are no necessarily needed. I would only perform one of these movements if you really want to - no more than 3 sets

    Deadlifts
    4 x 6-8
    Do Deadlifts first - it's a demanding exercise and you want to have your form spot on. Have you done deadlifts before? If not, I would spend time making sure that you familiar with them. Here's a great link on form http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=9197. Also I would do something like 3x3 and be very conservative wth the weight (raise it slowly) until you're really confident of your form

    Bent over rows
    4 x 6-8

    Incline bench dumbell curls
    4 x 6-8

    Palms Up Dumbells over bench (for forearms)
    4 x 6-8

    biceps have already done enough work - so i would drop one of these - personally i opt for three sets of barbell curls

    DB shrugs
    4 x 6-8


    Day 6: OFF

    Day 7: football
    #6
    warwickk
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    RE: new routine, can we assess please... 2004/03/16 11:49:03 (permalink)
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    hey guys what can i say!
    Thanks a million for taking the time and helping me. I really apprecaite it!
    #7
    warwickk
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    RE: new routine, can we assess please... 2004/03/16 14:55:53 (permalink)
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    righty...i thought i wud just post the final routine..based on what u guys have told me...thought it wise just to show ya to make sure i have it all correct.

    Day 1: Chest/Triceps/Shoulders

    Flat bench press
    - warm up x 2 sets at 50%
    4 x 6-8

    Military press (standing, dembells)
    4 x 6-8

    Close grip bench press
    4 x 6-8


    Day 2: football

    Day 3: Legs/calves/abs

    Squats
    - warm up 2 sets
    4 x 6-8

    Stiff legged deadlifts
    4 x 6-8

    Lunges
    4 x 6-8

    Weighted standing calf raises
    4 x 8-12

    Day 4: cardio

    Day 5: Back/Biceps/forearms/traps

    Deadlifts
    4 x 6-8

    Barbell curls
    4 x 6-8

    DB shrugs
    4 x 6-8

    Day 6: OFF

    Day 7: football
    #8
    Skrewdriver
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    RE: new routine, can we assess please... 2004/03/16 15:10:02 (permalink)
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    Add ab work on leg day as the last exercise

    Lower the rep range on deadifts

    Add in another back exercise and perform it straight after deadlifting: supoorted bent over dumbell rows or barbell rows
    #9
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