New Routine.

  1. New Member
    Garvey's Avatar
    Join Date
    Oct 2012
    Posts
    15
    Rep Power
    34
    Level
    3
    Lv. Percent
    82.75%

    New Routine.


    Hi Guys i am starting a new routine monday to hit my body parts twice a week i've also just completed a nutrition course so i've got my diet down do you guys think this routine is good looks ok to me thanks guys.

    Monday: Upper Body Workout A:

    Deadlifts - 3 sets, 6-10 reps
    Incline dumbbell press - 3 sets, 6-10 reps
    Bent-over barbell rows - 3 sets, 6-10 reps
    Incline hammer press - 3 sets, 6-10 reps
    EZ bar curls - 3 sets, 6-10 reps
    Overhead dumbbell press - 3 sets, 6-10 reps
    Close-grip bench press - 4 sets, 6-10 reps
    Side lateral raises - 2 sets, 6-10 reps
    Dumbbell shrugs - 2 sets, 6-10 reps

    Tuesday: Legs Workout A:

    ATG Squats - 3 sets, 8-10 reps
    Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
    Leg extensions - 3 sets, 10-12 reps
    Lying leg curls - 3 sets, 10-12 reps
    Smith-Machine lunges - 3 sets, 10-12 reps
    Machine calf raises - 3 sets, 10-12 reps
    Seated calf raises - 3 sets, 10-12 reps

    Thursday: Upper Body Workout B:

    Deadlifts - 3 sets, 6-10 reps
    Incline barbell press - 3 sets, 6-10 reps
    Seated cable rows - 3 sets, 6-10 reps
    Decline dumbbell press - 3 sets, 6-10 reps
    Alternating dumbbell curls - 3 sets, 6-10 reps
    Smith-machine seated overhead press - 3 sets, 6-10 reps
    EZ bar lying tricep extensions - 4 sets, 6-10 reps
    Bent-over cable lateral raises - 2 sets, 6-10 reps
    Behind the back barbell shrugs - 2 sets, 6-10 reps

    Friday: Legs Workout B:

    Smith-machine Squats - 3 sets, 8-10 reps
    Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
    One-Leg extensions - 3 sets, 10-12 reps
    Seated leg curls - 3 sets, 10-12 reps
    Dumbbell step-ups - 3 sets, 10-12 reps
    Donkey calf raises - 3 sets, 10-12 reps
    Hack machine calf raises - 3 sets, 10-12 reps

  2. New Member
    Garvey's Avatar
    Join Date
    Oct 2012
    Posts
    15
    Rep Power
    34
    Level
    3
    Lv. Percent
    82.75%

    Im Bulking By The Way.
  3. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115628
    Level
    38
    Lv. Percent
    48.34%
    Achievements Activity ProPosting Pro

    So wait, maybe I am misunderstanding your write up...
    Are you deadlifting Mon. Squatting & Deads assist. Tues. Deads again Thurs and Smith mac squats & SLDL's Fri?
    •   
       

  4. New Member
    Garvey's Avatar
    Join Date
    Oct 2012
    Posts
    15
    Rep Power
    34
    Level
    3
    Lv. Percent
    82.75%

    This is just a routine I found on muscle and strength uk I think the Friday is meant to be Saturday do you think this is to much then paul?
  5. Senior Member
    BLaQz's Avatar
    Stats
    5'9"  182 lbs.
    Join Date
    Jul 2012
    Posts
    2,210
    Rep Power
    143155
    Level
    37
    Lv. Percent
    97.79%
    Achievements Activity ProPosting Pro

    Why 7 pressing movements, & only 2 pulling?
  6. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115628
    Level
    38
    Lv. Percent
    48.34%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Garvey View Post
    This is just a routine I found on muscle and strength uk I think the Friday is meant to be Saturday do you think this is to much then paul?
    You can certainly find all kinds of W/O's on the web, Smolov/Corte etc. etc. etc. promising great gains, but if you are not yet built up to handle that kind of capacity with heavy stuff, you are most likely spinning your wheels, or will burn out quickly and then get disgusted and give up, forever searching for your supposed perfect routine and CRCing which leads nowhere.


    Why don't you look into a "simple" standard proven 5x5 routine?
    You add weight weekly (#5- #10 pounds) to the big compound stuff first and foremost and eat good food. (That is the best way I know to so called "bulk" more is not always better. Better (with simple plain old hard work) is better. It is really that simple...!

    Sample:
    Day 1
    Squats 5x5
    BP's 3x5
    OHP's 3x8-10
    Rows 4x8-10
    arms 2x10

    Day 2
    BP's 5x5
    Deads 3x5
    Chins or pull dwns 3x8
    Abs

    Day 3
    Leg Press or squat 3x8-10
    OHP's 3x8-10
    Rows 3x8-10
    Arms/maybe core

    Week 2 add weight on the top 3-5 lifts and carry on...

    Or something simple and easy to focus on!?
  

  
 

Similar Forum Threads

  1. I NEED A NEW ROUTINE!!!!!
    By UNDERTAKER in forum Exercise Science
    Replies: 22
    Last Post: 01-22-2005, 11:32 PM
  2. New Routine
    By size72 in forum Exercise Science
    Replies: 0
    Last Post: 12-16-2004, 02:01 AM
  3. Check my new routine and comment please
    By goldylight in forum Exercise Science
    Replies: 5
    Last Post: 08-12-2004, 04:32 AM
  4. Sorting out my new routine,help appreciated
    By castro in forum Exercise Science
    Replies: 9
    Last Post: 07-15-2004, 11:45 PM
  5. My New Routine
    By Nelson in forum Exercise Science
    Replies: 1
    Last Post: 01-14-2003, 01:45 AM

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