this routine needs to be adjusted PLEASE AM RALLY UP AND HELP!

  1. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8933
    Level
    51
    Lv. Percent
    89.4%
    Achievements Activity ProPosting Pro

    this routine needs to be adjusted PLEASE AM RALLY UP AND HELP!


    OKay here we go in EXACT order

    chest- bench press- 225x6 3 sets, incline dumbell-70x6 3 sets, dips(bw)-6 reps 3 sets cable decline flys-70lbsx6 for 3 sets dumbell flys-50x6 for three sets

    triceps (on same day as chest)- JM Press- 100x6 3 sets, rope pulldowns- 110x6 3 sets, dips-6 reps 3 sets, french press or skull crusher- 70x6 3 sets


    Back- Pullups x6 3 sets, lat pulldown-210x6 3 sets, barbell row- 135x8 3 sets
    tbar-100x6 3 sets, seated close hand row-150x6 3 sets, deadlifts-315x6 3 sets


    legs- squat-385x6 3 sets, leg extanesions- 285x8 3 sets (wont go any higher lol)
    Hamcurls- 150x6 3 sets, lunges-90x6 3 sets

    shoulders- shoulderpress dumbells-65x6 3 sets, uprightrow-110x6 3 sets, side raise (or front it alternates weekly) 30x6 3 sets, reardelt machine-165x6 3 sets, reardelt raises-20x6 3 sets

    biceps- regular curls- 90x6 3 sets, hammer curls-35x6 3 sets, reverse grip curls-60x6 3 sets, crucifix curls-60x6 3 sets


    now i am starting a new routine next week but its NO NEW lifts i need to confuse my muscles i need any help i can get guys


    new lift routine

    chest/bi's
    back/tris
    dayoff
    legs
    shoulders/abs
    day off
    day off

    please its time to add some new stuff in i have been at this (with some tweaks) for almost 2 years ( i know wayyyy to long) please help me out!
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html

  2. Senior Member
    The Neck's Avatar
    Stats
    6'2"  281 lbs.
    Join Date
    Sep 2010
    Age
    40
    Posts
    1,091
    Rep Power
    58889
    Level
    28
    Lv. Percent
    62.6%
    Achievements Posting Pro

    Correct me if I'm wrong but I see a 4d split with 3 upper versus 1 lower day? I would suggest 2 lower & 2 upper days, this will create balance. Maybe for core work you could do something like this;

    1) Standing Military Press

    2) Squats

    Rest

    3) Bench

    4) Deads

    Rest

    Rest


    OR




    1) ME/DE - Squat

    Rest

    2) ME - Bench

    Rest

    3) DE/ME - Deads

    4) DE - Bench

    Rest

    Rest
  3. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8933
    Level
    51
    Lv. Percent
    89.4%
    Achievements Activity ProPosting Pro

    ahhh i see sooo ur saying

    day1- shoulders
    day 2 legs
    day-3 rest
    day four chest
    day five backs(dead routine)
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
    •   
       

  4. Senior Member
    The Neck's Avatar
    Stats
    6'2"  281 lbs.
    Join Date
    Sep 2010
    Age
    40
    Posts
    1,091
    Rep Power
    58889
    Level
    28
    Lv. Percent
    62.6%
    Achievements Posting Pro

    Quote Originally Posted by schwellington View Post
    ahhh i see sooo ur saying

    day1- shoulders
    day 2 legs
    day-3 rest
    day four chest
    day five backs(dead routine)

    Yes, either of these two splits will work well. The 2nd one being geared more towards PLing. I consider deads to be a leg/lower/pull day, not to be categorized as a back day. I'm not saying lower back work shouldn't be used as an accessory on this day, because it should.
  5. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8933
    Level
    51
    Lv. Percent
    89.4%
    Achievements Activity ProPosting Pro

    sopoo squats and deads on the same day isnt overdoing it then?
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
  6. Senior Member
    The Neck's Avatar
    Stats
    6'2"  281 lbs.
    Join Date
    Sep 2010
    Age
    40
    Posts
    1,091
    Rep Power
    58889
    Level
    28
    Lv. Percent
    62.6%
    Achievements Posting Pro

    Quote Originally Posted by schwellington View Post
    sopoo squats and deads on the same day isnt overdoing it then?
    1) Standing Military Press

    2) Squats

    Rest

    3) Bench

    4) Deads


    This split here would put deads & squats on their own seperate days. I'm not a huge fan of putting the two on the same day. Deads & squats are the biggest two compound movements you can do, and should be treated as such.
  7. Senior Member
    10bathroomsO's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2010
    Posts
    1,235
    Rep Power
    680
    Level
    27
    Lv. Percent
    52.32%
    Achievements Posting Pro

    Do some calve excersises, it doesn't seem to me like your doing any or either you forgot to list it, but if you don't do them a lot then get ready to not walk the next day! Lol do standing calve raises in the smith machine
    Put two 10 plates to stand on and put like 130 on the bar and burn em out cuz, I usually work out my calves on my chest days bc my calves are a dominant growing muscle of mine and they see improvement everytime I work them, it makes them too sore to work on leg days
  8. Elite Member
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,262
    Rep Power
    234821
    Level
    51
    Lv. Percent
    92.45%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by schwellington View Post
    OKay here we go in EXACT order

    chest- bench press- 225x6 3 sets, incline dumbell-70x6 3 sets, dips(bw)-6 reps 3 sets cable decline flys-70lbsx6 for 3 sets dumbell flys-50x6 for three sets

    triceps (on same day as chest)- JM Press- 100x6 3 sets, rope pulldowns- 110x6 3 sets, dips-6 reps 3 sets, french press or skull crusher- 70x6 3 sets


    Back- Pullups x6 3 sets, lat pulldown-210x6 3 sets, barbell row- 135x8 3 sets
    tbar-100x6 3 sets, seated close hand row-150x6 3 sets, deadlifts-315x6 3 sets


    legs- squat-385x6 3 sets, leg extanesions- 285x8 3 sets (wont go any higher lol)
    Hamcurls- 150x6 3 sets, lunges-90x6 3 sets

    shoulders- shoulderpress dumbells-65x6 3 sets, uprightrow-110x6 3 sets, side raise (or front it alternates weekly) 30x6 3 sets, reardelt machine-165x6 3 sets, reardelt raises-20x6 3 sets

    biceps- regular curls- 90x6 3 sets, hammer curls-35x6 3 sets, reverse grip curls-60x6 3 sets, crucifix curls-60x6 3 sets


    now i am starting a new routine next week but its NO NEW lifts i need to confuse my muscles i need any help i can get guys


    new lift routine

    chest/bi's
    back/tris
    dayoff
    legs
    shoulders/abs
    day off
    day off

    please its time to add some new stuff in i have been at this (with some tweaks) for almost 2 years ( i know wayyyy to long) please help me out!
    Um how many days you wanna lift per week / goals? I go from there w/ help
    Serious Nutrition Solutions
  

  
 

Similar Forum Threads

  1. Adjusted routine i made
    By someguy1984 in forum Exercise Science
    Replies: 2
    Last Post: 03-02-2009, 11:53 PM
  2. Japanese Tv- Dentistry In A Rally Car !!!
    By anabolicrhino in forum General Chat
    Replies: 0
    Last Post: 06-29-2007, 06:52 AM
  3. Behind The Wheel At Rally Car Race !!!
    By anabolicrhino in forum General Chat
    Replies: 0
    Last Post: 06-06-2007, 09:59 AM
  4. Race riots in Toledo, Ohio today at NSM rally.
    By Captain Canuck in forum General Chat
    Replies: 3
    Last Post: 10-17-2005, 01:31 PM
  5. Anyone Going To Sturgis Rally??
    By Trapark666 in forum General Chat
    Replies: 3
    Last Post: 08-03-2004, 09:12 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