New Routine.

Garvey

Garvey

New member
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
 
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?
 
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?
 
Garvey said:
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?
Click to expand...

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!?
 
You must log in or register to reply here.
Back
Top