View Full Version : New Training Regiment*
sideburnz
06-11-09, 8:59 am
After hearing all e advices from u guys.. i have decided 2 change ma regiment,heres a look at it.. and let me know if its up 2 standard or not...Thankz
Monday-----CHEST,Hams & Quads
Incline bench press – 3sets – 25, 30, 35kg
Flat dumbbell press – 3sets – 20kg
Incline dumbbell flyes – 3sets – 12.5kg
Flat dumbbell flyes – 3sets – 12.5kg
Leg Curls - 4sets - 80P
Leg Extensions - 4sets - 100P
Tuesday-----Back & Rear delts
Hammer strength machine – 4sets – 40kg
Row Machine – 4sets – 62kg
Deadlifts – 4sets – 22.5kg
Incline reverse flyes – 3sets – 7.5kg
Reverse pec – dec flyes – 3Double dropsets – 60P&50P
Thursday-----ARMS
Preacher curls – 4sets – 110lbs & descending
Dumbbell curls – 4sets – 15kg
Rope cable curls – 4sets – 40kg
Barbell curls (partial Reps) – 2sets – 20kg
Rope pushdowns – 3sets – 50kg
Close-grip bench press – 3sets – 20kg
Pullover presses – 3sets – 22.5kg
Overhead triceps extensions – 3sets – 20kg
Rope pushdowns (Toning) – 2sets – 23kg
Saturday-----SHOULDERS & FOREARMS & Calves
Military presses – 4sets – 35kg
Dumbbell presses – 4sets – 14kg
Side lateral raises – 5sets – 10kg
Dumbbell shrugs – 2sets – 16kg
Behind the back wrist pull-ups – 3sets – 25kg
Calf Raises - 4sets - 60P
Geronimo
06-11-09, 11:16 am
How much reps in one set?
BeastCook
06-11-09, 4:32 pm
After hearing all e advices from u guys.. i have decided 2 change ma regiment,heres a look at it.. and let me know if its up 2 standard or not...Thankz
Monday-----CHEST,Hams & Quads
Incline bench press – 3sets – 25, 30, 35kg
Flat dumbbell press – 3sets – 20kg
Incline dumbbell flyes – 3sets – 12.5kg
Flat dumbbell flyes – 3sets – 12.5kg
Leg Curls - 4sets - 80P
Leg Extensions - 4sets - 100P
Tuesday-----Back & Rear delts
Hammer strength machine – 4sets – 40kg
Row Machine – 4sets – 62kg
Deadlifts – 4sets – 22.5kg
Incline reverse flyes – 3sets – 7.5kg
Reverse pec – dec flyes – 3Double dropsets – 60P&50P
Thursday-----ARMS
Preacher curls – 4sets – 110lbs & descending
Dumbbell curls – 4sets – 15kg
Rope cable curls – 4sets – 40kg
Barbell curls (partial Reps) – 2sets – 20kg
Rope pushdowns – 3sets – 50kg
Close-grip bench press – 3sets – 20kg
Pullover presses – 3sets – 22.5kg
Overhead triceps extensions – 3sets – 20kg
Rope pushdowns (Toning) – 2sets – 23kg
Saturday-----SHOULDERS & FOREARMS & Calves
Military presses – 4sets – 35kg
Dumbbell presses – 4sets – 14kg
Side lateral raises – 5sets – 10kg
Dumbbell shrugs – 2sets – 16kg
Behind the back wrist pull-ups – 3sets – 25kg
Calf Raises - 4sets - 60P
Woa woa woa woa!!!! where are the squats??? look if you wanna get big drop the arm day and put in a leg day, doing leg extensions and leg curls will only make you look like a sissy....not to call you out or anything, all the exercises look pretty good though, you should make a journey so you can record all your numbers, but one thing, do not be a upperbody guy, you must train your legs!!!! try a split like this
mon- chest
tuesday-back,biceps
wednesday- rest
thursday delts,traps,triceps
friday- legs
sat-rest
sun-rest
dont have an arm day until your body is balanced out, and wait until you get more experience in bodybuilding, and make sure to train your legs!!!
or if you really wanna have an arm day, try this split
mon-chest
tues-back
wed-rest
thur-legs
fri-delts,traps
sat-arms
sun-rest
and remember pressing will get you big!!!! oh and yea......SQUATS!!!! no not smith machine, free weight back squats....ass to ground squats!!!!
Shamus11B
06-12-09, 6:52 am
I completely agree, unless you have some kind of medical condition that precludes you to squating, this is one of if not the most important exercise you can do. SQUAT man it will pay you dividends in all other exercises.
sideburnz
06-12-09, 9:20 am
aite dudes..if its upper body..i tink im quite gd at it...but legs...im a rookie.. so by lookin at ma splits.. where do u tink i shld b placin em into..n i really do not wanna change ma routine or sort it out again watsoeva.. n plus..hw mani sets shld i do...
aite dudes..if its upper body..i tink im quite gd at it...but legs...im a rookie.. so by lookin at ma splits.. where do u tink i shld b placin em into..n i really do not wanna change ma routine or sort it out again watsoeva.. n plus..hw mani sets shld i do...
hey mate put some time in writing your posts if you want us to take time in reading them, write in a proper way.
stumblin54
06-12-09, 1:27 pm
Four working sets of squats somewhere in the beginning of the week.
Stumblin
BeastCook
06-12-09, 4:29 pm
aite dudes..if its upper body..i tink im quite gd at it...but legs...im a rookie.. so by lookin at ma splits.. where do u tink i shld b placin em into..n i really do not wanna change ma routine or sort it out again watsoeva.. n plus..hw mani sets shld i do...
do a split like this
mon- legs
tues- chest,triceps
wed- rest
thurs- back,biceps
fri-rest
sat-delts,traps
sideburnz
06-13-09, 10:38 pm
okay..ive added e ham n quads on chest day.. n hav put 4sets of squats.. let me know if tat is okay?
BeastCook
06-13-09, 11:50 pm
okay..ive added e ham n quads on chest day.. n hav put 4sets of squats.. let me know if tat is okay?
yea but dont puss out on the squats, dont just get an easy 4 sets, make sure all your power is going towards your squats, they are important