All Excercises will be done with Max Weight with failure on the 6-8th rep all-out except for warmup sets of course.
(Day 1)
***CHEST***
Dumbell Press 2 x 6-8 (2-3 Warmup Sets)
Incline Dumbell Press 2 x 6-8 (1-2 Warmup Sets)
***BICEPS***
Barbell Curl 2 x 6-8 (1-2 Warmup Sets)
Hammer Curl 2 x 6-8 (1-2 Warmup Sets)
(Day 2)
***BACK***
Barbell Rows 2 x 6-8 (2-3 Warmup Sets)
Deadlifts 2 x 6-8 (1-2 Warmup Sets)
***LATS***
Wide-Grip Lat Pulldown 2 x 6-8 (1-2 Warmup Sets)
***TRICEPS***
Tricep Extensions 2 x 6-8 (1-2 Warmup Sets)
Close Grip Bench Press 2 x 6-8 (1-2 Warmup Sets)
(Day 3)
***SHOULDERS***
Shoulder Press 2 x 6-8 (2-3 Warmup Sets)
Arnold Press 2 x 6-8 (1-2 Warmup Sets)
***TRAPS***
Barbell Shrugs 2 x 6-8 (1-2 Warmup Sets)
(Day 4)
***LEGS***
Box Squats 2 x 6-8 (2-3 Warmup Sets)
Leg Press 2 x 6-8 (2-3 Warmup Sets)
Lying Leg Curls 2 x 6-8 (1-2 Warmup Sets)
Seated Calve Raises 2 x 6-8 (1-2 Warmup Sets)
***OFF-DAYS***
Low Intensity Cardio 45-60 Minutes at 3.5 mph on 6-8.0 incline
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Thread: Critique My Routine Please
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06-13-2005, 05:54 AM #1
Critique My Routine Please
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06-13-2005, 06:11 AM #2
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06-13-2005, 06:18 AM #3
Age: 17
Height: 5'8-9
Weight: 150 (weighed myself this morning and it said 145...?)
Supplements: Centrum MultiVitamin; ON 100% Whey; Flax Seed Oil Capsule; Mono Creatine
Goal: Pack on Lean Mass while keeping bf% low (I was told by some people that my body will even out if I eat big, but do cardio since I'm small right now)
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06-13-2005, 06:28 AM #4
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06-13-2005, 06:44 AM #5
2RFU-
pushups??? are you serious bro?
bb curls & hammer curls, all you really need honestly.
bb rows ARE bent over bb rows
Dips are deffinetely a must, but why not tell him to replace the far inferior tricep extension in place of dips?
shoulder press in most cases is military press basically
sorry, i just wanted to help clear some things up for you
JC"Wow Strong Arms"
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06-13-2005, 06:48 AM #6
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06-13-2005, 06:49 AM #7
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06-13-2005, 06:50 AM #8
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06-13-2005, 06:50 AM #9
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06-13-2005, 06:53 AM #10
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06-13-2005, 06:54 AM #11Originally Posted by sdp
i like your routine & cardio set up, cardio is the exact same i do(its a bitch to finish bro, the incline really makes it soo dificult). but i like the max effort on every set, i train the same way, thats why your using low volume and not doing more than 2 or 3 exercises per body part. i like it, not too many changes to make, but ill put my thoughts in CAPS as doing so is now the cool thing to do (btw, khan started the whole CAPS revolution)
JC"Wow Strong Arms"
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06-13-2005, 07:03 AM #12Originally Posted by 2Ripped4U
weight on your lap??
dude, you didnt get your 8hours of sleep last nite did you?
SDP- you need a dipping belt, its basically a little belt you strap around your waist with a iron chain hanging from it, you attach the plates to the chain and you do your dips, chins, pullups weighted.
JC"Wow Strong Arms"
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06-13-2005, 07:07 AM #13
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06-13-2005, 07:11 AM #14
Hey thanks JC - for dips is it alright to do bench dips? Because with those I can do weighted
Also what's BTB Shoulder Press?
Also, yes my warmup sets are in the 8-10 rep range and are lower weight pyramiding up. For example dumbell press:
25 lbs - 12 reps
35 lbs - 10 reps
40 lbs - 8 reps
50 lbs - 6-8 reps (working set)
55 lbs (if I can do it today will be a PR) - 6-8 reps (working set)
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06-13-2005, 07:13 AM #15
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06-13-2005, 07:14 AM #16
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06-13-2005, 07:15 AM #17
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06-13-2005, 07:17 AM #18
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06-13-2005, 07:19 AM #19
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06-13-2005, 07:21 AM #20
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06-13-2005, 07:21 AM #21
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06-13-2005, 07:22 AM #22
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06-13-2005, 07:31 AM #23
Are the two excercises I put for biceps good enough? I don't want to undertrain, nor do I want to overtrain. My biceps need a good shock since they are not growing. BTW when i was making eggs I went to pour some skim milk into my egg whites and realized it went bad...IT WAS GROSS I had to stand there for 10 minutes scooping out the chunks of milk :-\
Also...do you guys think I should combine some body parts to make it a 3 day routine where I can sneak in cardio on Tues, Thurs, and Sat?Last edited by sdp; 06-13-2005 at 07:34 AM.
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06-13-2005, 07:36 AM #24
IMPO, bb curls and hammers is all you really need.
as long as you go as heavy as possible while maintaining good form on them, your arms should go. nothing builds arm mass like bb curls.
and hammers are a nice addition as well, since they add a nice amount of detail to your bicep as well as work your forearms.
JC"Wow Strong Arms"
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06-13-2005, 07:38 AM #25
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06-13-2005, 07:50 AM #26
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06-13-2005, 07:55 AM #27
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06-13-2005, 07:58 AM #28
SDP, im sure you know through khan's advice that big heavy compounds are what build mass rite now.
doing endless set of laterals and front raises wont do much.
also, BTN and reverse grip shoulder press are NOT only anterior delt builders, they are mainly anterior AND posterior delt movers.
that is why i suggested that those 2 are all you need, BUT, if you wanted to, take out shrugs and add in 1 set of side laterals.
doing endless sets of side laterals wont make you any bigger, trust me, i see it not myself.
JC"Wow Strong Arms"
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06-13-2005, 07:59 AM #29
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06-13-2005, 08:02 AM #30
NO, stay with 4 days.
your 5"9 and 145lbs, which means you probably are very skinny for your height.
doing some cardio will help your LBM gains while you build your foundation, BUT, dont take it overboard.
you arent gonna add 20lbs of muscle while dropping from whatever bf% you are now to, lets say 5%, ok?
1 or 2 sessions a week, of low intensity is enough.
drink your green tea, follow your diet(which ill assume you allready got khan to help you rite?) and you should be fine.
routine looks good, make those small changes i suggested, and voila.
JC"Wow Strong Arms"
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