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View Full Version : My Routine any advice needed



Gio71
04-02-09, 11:01 am
Mon : Chest/Biceps
Warmup : Dips 1 x 25
Flat Benchpress : 4 x 8
Incline Benchpress : 4x 8
DB ' Flys : 4 x 8-10
Chestpress machine : 3x 10-12

Biceps : Straight Barbell Curls: 4x 8
Ez Close Bar Curls : 4x 8

Tues : OFF

Wednesday : Back/Abs
Cable Pulldows : 4x 8
Reverse Barbell Rows : 4x 8
Deadlifts : 4 x 8
Rear Shrugs : 3x 10-12

Abs-
Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12

Thursday : OFF

Friday : Shoulder/Triceps

Rear Military Presses: 4 x 10-12
Front Military Presses: 4 x 10-12
Bent-Over Laterals: 4 x 10-12

Triceps -
Nose Breakers: 4x 8
Dips: 4x 8
Tricep Pushdowns: 4x 8

Saturday : Legs/Abs

Squats: 5 Sets x 8 Reps
Leg Presses: 4x12-15
Leg Extensions: 4x 12-15
Leg Curls: 4x 8

Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12


Goal : Gain Muscle mass

WeeMan
04-02-09, 1:22 pm
looks good man, only thing i would say is warm ur legs up with leg extensions before squats, to save ur knees.

eric downey
04-02-09, 1:27 pm
did you get the email i sent

MVP
04-02-09, 1:30 pm
Mon : Chest/Biceps
Warmup : Dips 1 x 25
Flat Benchpress : 4 x 8
Incline Benchpress : 4x 8
DB ' Flys : 4 x 8-10
Chestpress machine : 3x 10-12

Looks fine here, all except I wouldn't exhaust my synergists with that many reps before bench presses.

Biceps : Straight Barbell Curls: 4x 8
Ez Close Bar Curls : 4x 8

Tues : OFF


Wednesday : Back/Abs
Cable Pulldows : 4x 8
Reverse Barbell Rows : 4x 8
Deadlifts : 4 x 8
Rear Shrugs : 3x 10-12

Pull-ups are better than pulldowns, simply due to the utilisation of the core. I would add planks in to my ab work, personally.


Friday : Shoulder/Triceps

Rear Military Presses: 4 x 10-12
Front Military Presses: 4 x 10-12
Bent-Over Laterals: 4 x 10-12

Triceps -
Nose Breakers: 4x 8
Dips: 4x 8
Tricep Pushdowns: 4x 8

Rear military presses, behind the neck, are both dangerous and unnecessary. I would take them out, I like the bent over lateral delts and the conventional military press.


Saturday : Legs/Abs

Squats: 5 Sets x 8 Reps
Leg Presses: 4x12-15
Leg Extensions: 4x 12-15
Leg Curls: 4x 8

Straight Leg Lifts: 4x 12
Bent Knee Leg Lifts: 4x 12
Incline Sit-Ups: 4x 12

This looks fine, with the exception as I wouldn't use leg extensions as mentioned earlier to warm-up for squats, you can warm-up for squatting by squatting with correct weight. Squats shouldn't be hard on your knees at all, simply why it's overall better to use hip drive instead of pushing up with your knees like a leg press.

Overall except for the minor adjustments I pointed out, the routine itsself looks fine.

Gio71
04-02-09, 1:53 pm
looks good man, only thing i would say is warm ur legs up with leg extensions before squats, to save ur knees.

yes of course every workout i make a warmup for the muscles i train , just forgot to wrote it

Gio71
04-02-09, 1:55 pm
did you get the email i sent

i didnt check my Mails i'll do that now thank you for telling me that !