Here is my weekly routine, anyone comments would be grateful
Monday
Aikido Class
Tuesday
Shoulders/Chest
Bench Press - 3x10
Bench Flys - 3x10
Military Press Barbell - 3x10
Incline Press - 3x10
Decline Press - 3x10
Shrugs - 3x10
Crunches
Wednesday
Aikido Class
Thursday
Biceps/Triceps
Preacher Curl - 3x10
Standing Bar Curl - 3x10
Single Arm Dumbell Curls - 3x10
Tricep Pulldowns on Cables - 5x10
Tricep Dumbell Press - 5x10
Reverse Incline Leg Raises
Friday
Back/Legs
Lat Pulldowns - 5x10
Pullups
Calf Raises - 5x10
Squats - 5x10
Leg Extensions - 5x10
Leg Curl - 5x10
Crunches
Saturday
Aikido Class
Sunday
REST!!!
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06-11-2002, 07:39 PM #1
Rate This workout For A Hard Gainer
Do not run away; let go. Do not seek, for it will come when least expected.
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06-12-2002, 06:36 AM #2
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06-12-2002, 07:34 AM #3
Re:
You should add a rowing movement. You should work out calves more often. You should drop the flies or put them at the end of your workout. Or you can try and pre exhaust and do a compound set with bench. You should drop preacher curl or put it at the end of your bicep routine. You might want to superset biceps with triceps on your arm day. A stiff legged deadlift would be good to have on your leg day. Stretched weighted crunches are better than regular crunches.
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06-12-2002, 08:47 AM #4
- Join Date: Jan 2002
- Location: Drew Bledsoe Country
- Age: 44
- Posts: 634
- Rep Power: 14740
In my opinion, you are doing too much.
Ectomorphs respond best with low set workouts. Do only 6-10 sets for big bodyparts and 6-8 for smaller.
Only to compound movements.
Do the big 3, squats, bench, and deads.
only workout 3 times per week.
Don't stay in gym more then 1.25 hours
EAT EAT EAT eevry 2-3 hours.
get 8+ hours of sleep per night.6'-2" Ectomorph @ 194 Pounds
"Size does NOT mean knowledge in this sport".
AIM: Jeremy102579
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06-14-2002, 08:34 AM #5
- Join Date: Jan 2002
- Location: Southampton, Pennsylvania, United States
- Age: 44
- Posts: 189
- Rep Power: 553
You opnly really have 1 true rest day on Sunday...your aikido class has to be burning calories and taxing your system so its not really a rest day...I'd say to slim some of that stuff out of your program to make it a 2 day split so you can get more rest. And if you don't have your diet together you won't grow at all
"That laws that forbid the carrying of arms disarm only those who are neither inclined nor determined to commit crimes. Such laws make things worse for the assaulted and better for the assailants; they serve to encourage rather than to prevent homicides, for an unarmed man may be attacked with greater confidence than an armed man"
-Thomas Jefferson
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06-14-2002, 10:06 AM #6Originally posted by Jeremy
In my opinion, you are doing too much.
Ectomorphs respond best with low set workouts. Do only 6-10 sets for big bodyparts and 6-8 for smaller.
Only to compound movements.
Do the big 3, squats, bench, and deads.
only workout 3 times per week.
Don't stay in gym more then 1.25 hours
EAT EAT EAT eevry 2-3 hours.
get 8+ hours of sleep per night.
Gotta agree with Jeremy on this one.
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06-14-2002, 10:36 AM #7
- Join Date: Jan 2002
- Location: Southampton, Pennsylvania, United States
- Age: 44
- Posts: 189
- Rep Power: 553
and if you start to feel worn out all the time and your gains aren't improving your either working too much, or not eating or sleeping enough
"That laws that forbid the carrying of arms disarm only those who are neither inclined nor determined to commit crimes. Such laws make things worse for the assaulted and better for the assailants; they serve to encourage rather than to prevent homicides, for an unarmed man may be attacked with greater confidence than an armed man"
-Thomas Jefferson
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