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routine given from gym, help needed please

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andy stead
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2006/07/08 18:50:55 (permalink)

routine given from gym, help needed please

hi all ,can anyone tell me if my routine is ok for inbetween bulk and constant training, or am i doing 2 much or 2 little?

monday
chest / triceps
3 warmup sets on pec deck
3 sets 0f incline bench at 10-8-6 reps
3 sets of decline bench at 10-8-6 reps
3 sets of flat bench same as above.

3 sets of flat bar tricep extensions 10-8-6 reps
3 sets of angled bar tricep extensions 10-8-6 reps
3 sets of skull crushers 10-8-6 reps

wednesday
back / biceps
3 sets front pulldowns 10-8-6 reps
3 sets of lat pull downs 10-8-6 reps
3 sets bent over rows 10-8-6 reps
1 set of heavy deadlifts usually 18 reps

3 sets barbell curls 10-9-8 reps
3 sets preacher curls 10-9-8-reps
3 sets dumbell hammer curls 20- 18 -16 reps

friday
legs / shoulders
3 sets of smith machine squats 10-8-6 reps
3 sets leg extensions 10-8-7 reps
3 sets of hamstring curls 10-8-7 reps
5 sets of calf raises 10-10-10-10-8 reps
situps if enough energy left as abbs work with deads and lateral pulldowns
post edited by andy stead - 2006/07/08 19:21:21

lifes a bitch then u die ?
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    Mr Munch
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    RE: strict routine, help needed please 2006/07/08 19:19:39 (permalink)
    I don't like it TBH. Too many sets for biceos and triceps isolations. If you've done three benching variations and then you can manage nine additional sets for triceps you're doing something wrong.

    Shoulders aren't worked except for benching, really. Unless you missed some kind of overhead press from Friday?

    I would do just two exercises for chest, perhaps with one of them being chest dips.

    On friday I would just do squats, calves and an overhead press.

    Also, and importantly, IMO, drop some of the machine work in favour of free weights. Leg curls, boo.
    #2
    Mr Munch
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    RE: strict routine, help needed please 2006/07/08 19:22:31 (permalink)
    Bulking/cutting, blah, stick with it, simply adjust diet for calorie requirements.
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    andy stead
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    RE: strict routine, help needed please 2006/07/08 19:27:59 (permalink)
    i did miss shoulders out
    3 sets of overhead press
    3 sets of shoulder raises with 1 second count

    what is imo and not disputing your knowledge mate but i thaught you had 2 work all 3 parts of the chest , incline, decline and flat? i have no idea this routine was given 2 me at the gym . it is hard to do as im trying to bulk but to complete the full routine means dropping weight and isn t that defeating the object ?

    lifes a bitch then u die ?
    #4
    Mr Munch
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    RE: strict routine, help needed please 2006/07/08 19:40:46 (permalink)

    ORIGINAL: andy stead

    i did miss shoulders out
    3 sets of overhead press
    3 sets of shoulder raises with 1 second count

    what is imo and not disputing your knowledge mate but i thaught you had 2 work all 3 parts of the chest , incline, decline and flat? i have no idea this routine was given 2 me at the gym . it is hard to do as im trying to bulk but to complete the full routine means dropping weight and isn t that defeating the object ?


    Ah, sorry, IMO means In My Opinion It's a don't take this as gospel device allowing people to express their thoughts without wanting to have the reader view them as the word of the Lord. Which makes me wonder why I bother to use it.

    Attacking chest from every conceivable angle is not necessary - certainly not at the expense of weights lifted.

    incline
    dips/decline
    skulls

    deadlifts
    rows
    chin-ups or pulldowns
    favourite bicep exercise x 3-4 sets

    squats
    calves
    overhead press
    lateral raises if you can be arsed
    #5
    wiffers
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    RE: strict routine, help needed please 2006/07/09 04:57:46 (permalink)
    This has been answered already. but been asked if I can also reply to this thread by original poster - so sorry if I duplicate anything ...

    In my opinion it's all wrong, too much and the wrong reps and wrong exercises

    CHEST / TRICEPS

    pec dec i wouldn't rate
    why not warm up by doing a lighter weight on bench first?
    Why do 3 sets dec, 3 inc, 3 flat - far too much - just choose one
    Why do 10-8-6? Choose a weight and do 6,6,6 or 8,8,8 (last rep to failure)
    Again, why do 3 tricep exercises, too much, just choose one

    Wiffers recommends:

    bench 3x6
    weighted dips 3x6
    skulls 3x6


    That is all you'll need if you lift heavy with good form

    BACK / BICEPS

    again, too much
    deads should go first as they're very heavy
    1x18 is not a good set for deads, and if you're doing 18 reps it aint heavy - try 3x6 or 3x8
    3 sets of front then lat pull downs, too much, just to wide grip lat pulldowns
    again for reps, do 3x6 rather than 10,8,6
    bo rows are good
    biceps - that's 108 reps, all it'll do is make you sweat!
    biceps already been worked with rows/pull downs, so only one exercise needed. personally i like preacher as they're strict

    Wiffers recommends:

    deads 3x6
    bo rows 3x6
    lat pull downs 3x6
    preacher curls 3x6


    LEGS / SHOULDERS

    smith machine squats suck and with a good weight are not good. i was at 250kg parallel for about 3x8 i think. hurt my knees, unnatural. can you not do real squats?
    leg extensions - not needed, squats will hit quads
    ham curls - ok, but stiff legged dead lifts 100x better
    calf raises, why 5 sets (48 reps?)
    shoulders - where's the shoulders?

    Wiffers recommends:

    squats (ass to grass) 3x6 (or if you can't do, i'd just use leg press as deep as you can go, knees in your face)
    sldl 3x6
    calf raises 3x10
    military press 3x6


    You could put mil press on chest day after dips, may be better


    ABS

    they'll be hit with deads and squats, but I'd polish off with

    weighted crunches 3x10
    weighted leg raises 3x10


    Just reading through others' repsonses now - quite similar to what Mr Munch says


    Is this what you needed mate ???

    Seems strange, but less is more, just keep good form, steady reps, ridicolous amounts of effort and increase weight each week (a little bit)

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #6
    andy stead
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    RE: strict routine, help needed please 2006/07/09 10:35:09 (permalink)
    my form must be **** as when i have done my sets i still havent killed my group so im doin something wrong, this routine i am doing is mostly light and i dont seem 2 be getting anywhere so i will try your advice,up my weight and lower my reps and hit one set for each group heavy.
    with thanx m8 much appreciated.

    lifes a bitch then u die ?
    #7
    big_mal
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    RE: strict routine, help needed please 2006/07/09 11:30:50 (permalink)
    my form must be **** as when i have done my sets i still havent killed my group


    what do you mean?

    you know that not every set needs to be (or should be) to failure?
    #8
    andy stead
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    RE: strict routine, help needed please 2006/07/09 12:08:08 (permalink)
    i dont usually do each set to failure but if i only fail on the last set i seem 2 have loads of energy left so i must not have good form . plus when bench pressing my shoulders fail before my chest pumps, why is this , is my grip 2 wide or is the weight 2 heavy ? can anyone help
    much appreciated

    lifes a bitch then u die ?
    #9
    wiffers
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    RE: strict routine, help needed please 2006/07/09 14:39:48 (permalink)
    Perhaps yo just have weak shoulders.

    Try a wider grip (emphasise chest)

    If that fails, pre-exhaust chest with dumbbell flies

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #10
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