Re-modelling my Routine!!

  1. New Member
    Chuck's Avatar
    Join Date
    Dec 2003
    Posts
    35
    Rep Power
    150
    Level
    6
    Lv. Percent
    16.54%

    Re-modelling my Routine!!


    Chuck's old school routine:
    MON- Chest/Triceps
    TUE- Legs/Calves (some abs, but very inconsistent here)
    THU- Shoulders/Back
    FRI- Biceps/Forearms

    Now, I have been lifting since the beginning of high school and I have finally learned that if you really want your forearms, abs, and calves to grow- ya gotta train these TWICE a week. In some cases you may wanna do them three times a week, depending on how you respond. So here's the new routine I have devised, specifically tailored to my needs to promote maximal anabolism:


    MON- Abs/Back/Calves
    TUE- Chest/Grip (another way to work forearms)
    WED- Calves/Legs
    THU- Biceps/triceps/forearms
    FRI- Abs/Shoulders

    A bit of a radical routine here. I don't think you find this from browsing articles at BB.com or reading Muscle & Fitness magazines In my experience I honestly think this is routine something that can really push my results beyond what I've been expecting. I know I won't have any weekdays off and a couple workouts will be extended beyond the 1-hour I've been acustomed to but all I gotta say to myself is suck it up. I'll be starting this after my 2 weeks off, Feb. 16. I should have the exercises I'll be doing up soon too.
    Last edited by Chuck; 02-12-2004 at 07:03 PM. Reason: Change in schedule

  2. Advanced Member
    BingeAndPurge's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    May 2003
    Age
    36
    Posts
    748
    Rep Power
    526
    Level
    24
    Lv. Percent
    14.6%

    I can't speak for you, but I need rest in between workouts for mass gains. I was told long ago that if you insist on going everyday then do calves and forearms on "off" days, which IMO would fit into what you are trying to do.
  3. New Member
    Chuck's Avatar
    Join Date
    Dec 2003
    Posts
    35
    Rep Power
    150
    Level
    6
    Lv. Percent
    16.54%

    Quote Originally Posted by BingeAndPurge
    I can't speak for you, but I need rest in between workouts for mass gains. I was told long ago that if you insist on going everyday then do calves and forearms on "off" days, which IMO would fit into what you are trying to do.
    I see where you're coming from. I think what's key is that I shouldn't be working body parts that are closely related to other body parts, consecutive days. An example would be chest on one day, then shoulders the next day. I'm a big fan of incline/flat dumbbell presses for chest and doing shoulder presses the next day simply doesn't mix. When I made up this routine I made sure not to make this kinda mistake.

    BTW- When I'm trying to build mass- which I always am!, I find that it can help to workout as frequently as possible without overtraining cuz everytime you workout you trigger your body to release more anabolic hormones. An example is when I do legs following chest day I notice my sore chest goes away faster. I guarantee that's cuz the squats helped to release more testosterone and other anabolic chemicals.
    Last edited by Chuck; 02-11-2004 at 05:41 PM. Reason: grammatical errors
    •   
       

  4. New Member
    FTMGuy's Avatar
    Join Date
    May 2003
    Age
    37
    Posts
    134
    Rep Power
    40120
    Level
    13
    Lv. Percent
    78.77%

    Working tri's 3 times a week might be a bit of an over kill for them. I would cut tri's out of your THU workout. Maybe just cut THU out all together other wise you will be working our forarms why to much also. U could do grip on WED and BI's on FRI.
  5. Elite Member
    ManBeast's Avatar
    Stats
    5'7"  XXX lbs.
    Join Date
    Oct 2002
    Age
    32
    Posts
    6,515
    Rep Power
    48651
    Level
    54
    Lv. Percent
    23.84%
    Achievements Activity ProPosting ProPosting Authority

    Chuck: This is the 5-day split that I really like.
    Sunday: Chest/biceps
    Monday: Quads (squats, leg press, hacks, calves)
    Wed: Hams (SLDL, Hamstring curls)
    Thurs: Shoulders/triceps
    Friday: Back/core

    I know it has some odd groupings, but I think I've posted somewhere else about this... I'll answer any questions/attacks

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  6. New Member
    Chuck's Avatar
    Join Date
    Dec 2003
    Posts
    35
    Rep Power
    150
    Level
    6
    Lv. Percent
    16.54%

    Thanks for all the advice I appreciate it.
    Now here's the exact routine now:

    MON- Abs/Back/Calves


    Cruches: 3 sets

    Dumbbell Rows: 3x10

    Figure-4 Crunches: 3 sets (per side)

    Wide Chins: 3x8

    Calf Press: 6x20

    Cable Rows: 3x8







    TUE- Chest/Grip



    Dumbbell Bench: 3x6

    Ivanko Super Gripper: 3x12 (per arm)

    Incline Dumbbell Bench: 3x6

    Pinching 25 lb plates: 3 sets til failure

    Seated Chest Press: 3x8

    Wrist Roller: 3 sets







    WED- Calves/Legs





    Squat: 3x12 (I love those 12 reppers!)
    Calf Press: 3x20
    Leg Press: 3x15

    Calf Press: 3x20

    Leg Extension: 3x15

    Leg Curls: 2x12







    THU- Biceps/triceps/forearms



    Dumbbell Wrist Curls: 3x10

    Barbell Curls: 3x8

    Lying Tricep Extensions: 3x10

    Seated Hammer Curls: 3x8

    Weighted Dips: 3x8

    21 Curls: 3x21

    Tricep Pushdowns: 3x8

    Wrist Roller: 3 sets







    FRI- Abs/Shoulders



    Lateral Raises: 4x8

    Crunches: 3 sets

    Seated Dumbbell Presses: 4x6-8

    Figure-4 Crunches: 3 sets (per side)

    Shrugs: 3x10
  7. Registered User
    wojo's Avatar
    Join Date
    Oct 2002
    Posts
    1,902
    Rep Power
    1098
    Level
    33
    Lv. Percent
    27.01%
    Achievements Activity ProPosting Pro

    is this chuckatiane from syntrax?
  8. New Member
    Chuck's Avatar
    Join Date
    Dec 2003
    Posts
    35
    Rep Power
    150
    Level
    6
    Lv. Percent
    16.54%

    Quote Originally Posted by wojo
    is this chuckatiane from syntrax?
    You bet it is!
    Nice to see ya here wojo.
  9. E-BOLLER
    Supa Freek 420's Avatar
    Join Date
    Oct 2002
    Age
    38
    Posts
    434
    Rep Power
    364
    Level
    18
    Lv. Percent
    78.04%

    Personally I prefer a variation of the push/pull/leg three day split. Then again I'm a HIT junkie.
  10. New Member
    tatortodd's Avatar
    Join Date
    Mar 2003
    Age
    41
    Posts
    341
    Rep Power
    312
    Level
    16
    Lv. Percent
    48.07%

    Chuck,

    I saw in another thread where you're talking about competing in a powerlifting competition. How about retooling your routine over to Westside or another powerlifting program?

    ~Todd
  

  
 

Similar Forum Threads

  1. Please help with my routine/cardio layout.
    By OmarJackson in forum Exercise Science
    Replies: 1
    Last Post: 04-26-2004, 03:18 PM
  2. Critique my routine:
    By JBlaze in forum Exercise Science
    Replies: 26
    Last Post: 04-18-2004, 03:10 AM
  3. Please critique my routine
    By savagery in forum Exercise Science
    Replies: 11
    Last Post: 02-07-2004, 06:42 PM
  4. need help with my routine
    By Zack in forum Exercise Science
    Replies: 5
    Last Post: 05-12-2003, 05:58 PM
  5. Refining my routine
    By syko in forum Exercise Science
    Replies: 5
    Last Post: 03-05-2003, 11:24 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in