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routine check

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gman2004uk
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2011/04/02 08:18:36 (permalink)
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routine check

Getting back into training after an injury and will have to work out around work, family commitments and (hopefully in time) my rugby team, i am looking at the following routine. This is based on something that i saw Dazc say a while back......
 
all exercises 3 x 10-12 except where stated.
 
Day 1
Bench Press (flat/incline)
Flys
Lat Pulldown
Bent leg pullover
Close grip bench
Tricep Pull down
 
Day 2
 
Squats
standing calf raise (light weight, 100 reps)
Seated calf raise (20, 10, 8 6) increasing weight
SLDL
 
Day 3
Shoulder Press
Lat Raise
Bent over row
Shrugs
DB curl
Hammer curl
 
Day 4 (extra due to lagggin part)
Standing Calf raise (20,10, 8, 6) increasing weight
Seated Calf raise (20, 10, 8, 6) Increasing weight
Good Mornings
Leg Curl
 
Is this the right idea? It basically a 3 day split focusing on back width one day and Back depth the other, but i am also going to try and get a 4th day in to hit my calfs and hamstrings twice.
 
Any suggestions, critiques etc welcome. Looking for Mass. Diet is in order.
 
Gman
post edited by gman2004uk - 2011/04/02 08:32:12

 


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    Tuffy
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    Re:routine check 2011/04/03 05:26:45 (permalink)
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    If you have time for 4 nights a week, why not just do a 4 day split with around 6 exercises per session?

    Give back it's own day, so you can do 3 exercises for width and 3 for thickness.

    Mon - Back
    Tue - Chest & Tri
    Wed - Rest
    Thu - Legs
    Fri - Shoulders & Bi

    Back day:
    Wide Pulldown / Pullup
    BB Row
    V-Bar Pulldown
    T-Bar Row
    Straight Arm Pushdowns
    Rack Pull
    #2
    gman2004uk
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    Re:routine check 2011/04/03 08:23:52 (permalink)
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    Purely to try and work the extra body part twice per week to hopefully get it to catch up!! My thinking is In a 4 day split it would only get hit once per week where in a 3day split, I can hit it twice. This should hopefully help me bring the calfs and hamstrings back up. Is this correct??

     


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    Tuffy
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    Re:routine check 2011/04/03 08:37:59 (permalink)
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    Yes but you are only hitting it with a couple of exercises each session, so with your split you are actually doing less volume. If you hit it really hard once a week it will grow mate - trust me!! I couldn't possibly train any body part 2 x a week because I batter it that much each session. I need the week to recover.

    What days can you train? It might be that you could do:
     
    Mon - Back
    Tue - Chest & Tri
    Wed - Legs
    Thu - Shoulders & Bi
    Fri - Rest
    Sat - Back
    Sun - Chest & Tri
    Ect etc.
     
    That way you are hitting each muscle group every 5 days instead of every 7.
     
    Another option would be a push, pull, legs x 2, so you have 2 sets of shorter workouts and perform them as follows:
     
    Mon - Push 1
    Tue - Pull 1
    Wed - Legs 1
    Thur - Rest 
    Fri - Push 2
    Sat - Pull 2
    Sun - Legs 2
    Mon - Rest
    Etc etc. 
     
    So an example workout set could look like this:
     
    Push
    Incline Bench
    Weighted Dips
    Seated Shoulder Press
    Lat Raises
     
    Pull
    Wide Pulldown
    Wide Pullup 
    V-Bar Pulldown
    Straight Arm Pressdown
     
    Legs
    Squat
    Leg Press
    Leg Extension
    Calf Press
     
    Push 2
    Flat DB Bench
    Incline Flys
    DB Shoulder Press
    Rear Delt Fly
     
    Pull 2
    BB Row
    T-Bar Row
    Cable Row
    Rack Pull / Deadlift
     
    Legs 2
    Lunges
    SLDL
    Leg Curl
    Calf Raise
     
    Food for thought mate, just my 2p.
    #4
    gman2004uk
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    Re:routine check 2011/04/03 09:09:38 (permalink)
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    definately food for thought. My quads seem to grow, (except a stubbon left teardrop!!!) but it just the rear leg. I def put the effort intensity, and i have correct form etc. So didnt know what to do to help!!!
     
    both look good, you think a 4 day split is definately better than hitting a body part twice? I just worry that the rest will keep growing and the rears wont!!!!
     
    at the moment, i train sat and sun for definate, and then add in 2 sessions in the week (normally tues and weds at the moment) around work and family commitments.

     


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    Tuffy
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    Re:routine check 2011/04/03 09:17:09 (permalink)
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    There are many ways to 'skin a cat', just go with the method that you think will suit your lifestyle better. 4 longer workouts, or 6 shorter ones.
     
    Either will work well IMO.
    #6
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