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  1. #1
    Registered User buff6's Avatar
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    please help with new routine

    hi,

    hoping you can help

    below I have all the exercises that ill put in my new routine
    I was hoping to have a 2 or 3 day split
    what order, split should I make?

    Lat pull downs
    bicep curls
    tricep push downs
    bench press
    dumbell shrugs
    leg curl
    leg press
    sumo squat
    chin ups
    pull ups
    military press
    upright row

    goals are both mass and strength
    Last edited by buff6; 08-31-2005 at 09:12 AM.
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  2. #2
    Registered User TrainSmarter's Avatar
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    TrainSmarter is offline
    Day 1:
    pull ups
    Barbell Rows or another type of row
    chin ups
    bicep curls
    dumbell shrugs

    Day 2:
    bench press
    military press
    Dips
    tricep push downs

    Day 3:
    squats
    leg press
    SLDL/Good Mornings/other hamstring exercise of your choice
    leg curl
    calve raises
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  3. #3
    Registered User buff6's Avatar
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    cheers man reps.

    if anyone wants to comment/build on this, feel free!!
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  4. #4
    Registered User buff6's Avatar
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    buff6 is offline
    Day1:

    chinups 3x6
    bicep curls 3x8
    pull ups 3x5
    upright row 3x10
    dumbell shrugs 2x12

    Day2:

    Bench press 3x10
    military press 3x10
    tricep push downs 3x8
    dips -failure x2

    Day3:

    sumo squat 3x10
    leg curl 3x9
    leg extensions 3x10
    jog for calves on other days

    theres what i have!

    1 min 30sec rest between each set
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  5. #5
    Registered User buff6's Avatar
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    any improving on the above??
    ill also do core work on other days
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  6. #6
    Registered User RipStone's Avatar
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    RipStone is offline
    Originally Posted by TrainSmarter
    Day 1:
    pull ups
    Barbell Rows or another type of row
    chin ups
    bicep curls
    dumbell shrugs

    Day 2:
    bench press
    military press
    Dips
    tricep push downs

    Day 3:
    squats
    leg press
    SLDL/Good Mornings/other hamstring exercise of your choice
    leg curl
    calve raises
    looks good, but add deadlifts to day 1 and maybe just do pullups or chins...not both.
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  7. #7
    Registered User buff6's Avatar
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    thanks, i cant do deadlifts due to my back injury, and im gona keep both chins and pull ups tho.
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  8. #8
    Registered User RipStone's Avatar
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    RipStone is offline
    Originally Posted by buff6
    thanks, i cant do deadlifts due to my back injury, and im gona keep both chins and pull ups tho.
    i see. in that case doing close grip chins and wide grip pull ups would be great. good luck with the routine.
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