Rate my workout!
- 03-07-2009, 09:55 PM
Rate my workout!
My workout duration: 1 hour and 15 minutes
Monday and Thursday
3x6-8 Barbell curl
3x10-12 Dumbbell curl
3x6-8 Rope pushdown
3x10-12 Barbell lying extension
4x8 45º Leg press
3x10-12 Leg extension
3x10-12 Leg curl
3x12-15 Seated hip adduction
3x12-15 Standing calf raise
3x12-15 Seated calf raise
Wednesday and Saturday
3x6-8 Bench press
3x6-8 Incline bench press
3x10-12 Cable crossover
3x6-8 Wide grip pulldown
3x6-8 Seated row
3x10-12 Close grip pulldown
3x6-8 Shoulder press
3x10-12 Cable lateral raise
3x10-12 Dumbbell front raise
3x10-12 Seated rear fly
- 03-07-2009, 10:06 PM
- 03-07-2009, 10:12 PM
Id add some dead lifts and squats and split these up it seems your cramming a lot in on one day from what im reading. Do different body parts each day with proper rest.
03-07-2009, 11:22 PM
03-08-2009, 08:23 PM
I really dont like to work each body part once a week. So thats why I did this routine. And I can go only 4 days per week...
suggestions and criticisms are welcome!
03-08-2009, 11:37 PM
I can post my 4 day split if you want. I do each muscle group once a week. For most people this is enough and patience is a virtue.
03-10-2009, 12:00 AM
Thanks for the words man.
Yeah, you can post your routine, but I think is pretty much like this:
I trained this way for months, or 3-days split. But after a few months, my gains stopped. I tried to use a lot of routines hitting each muscle once a week, but I wasn't making progress. So, I decided to get back to my old workout (each body part twice) and I started to gain weight and mass again.
Maybe later, I'll try again routines hitting each body part once a week, but now, I'd like to train like that.
And I know about CNS, thats why a go to the gym only 4 days per week.
03-10-2009, 12:08 AM
and Joshua, let me ask you...
do you use fast or slow reps in your 4-day split?
Cause I was doing slow reps in the negative phase
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