Well its a new year so i though i might as well start a new routine. I have had a look at a fair few routines but i might as well get tbb input as well.
Can only train 4 times a week so idealy need something with a 2x/week frequency.
Strictly hypertrophy as i dont give a damn about strength anymore.
Will rep anyone with any ideas.
GO TBB!
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01-01-2013, 06:17 AM #1
- Join Date: Feb 2012
- Location: Liverpool, United Kingdom (Great Britain)
- Posts: 1,439
- Rep Power: 0
Sugest me a new routine for 2013- REPS
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01-01-2013, 06:22 AM #2
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 240
http://www.jcdfitness.com/2009/01/ly...lking-routine/ - lyles upper lower
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
☆☆☆υк ¢яєω☆☆☆
★ DEADLIFT CREW ★
ARSENAL CREW
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01-01-2013, 06:27 AM #3
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01-01-2013, 06:31 AM #4
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01-01-2013, 06:33 AM #5
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01-01-2013, 07:08 AM #6
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01-01-2013, 07:11 AM #7
day 1 chest tris abs
day 2 back bis
day 3 shoulders abs
day 4 legs
if you want my individual exercises just pm me if not best of luck m8, happy new yearsUsed to be 247lbs 40% body fat.
My transformation thread.
http://forum.bodybuilding.com/showthread.php?t=153284371&p=1055527371#post1055527371
Started a 22 week contest prep November 8, 2015. Striated glutes or bust.
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01-01-2013, 07:32 AM #8
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01-01-2013, 07:34 AM #9
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01-01-2013, 07:36 AM #10
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01-01-2013, 07:36 AM #11
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01-01-2013, 07:39 AM #12
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01-01-2013, 07:41 AM #13
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01-01-2013, 07:41 AM #14
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01-01-2013, 07:45 AM #15
- Join Date: Feb 2012
- Location: Liverpool, United Kingdom (Great Britain)
- Posts: 1,439
- Rep Power: 0
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01-01-2013, 07:50 AM #16
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01-01-2013, 08:35 AM #17
Upper/Lower
Monday:Upper day
3 sets Incline dumbell bench 8 reps
3 sets cable chest flyes 12 reps
3 sets pullups 8 reps
3 sets cable rows 12 reps
3 sets dulbell press 10 reps
3 sets lateral raises
3 Supersets : Barbell curls and overhead tricep extensions 10 reps on both
Thuesday:
Lower day
3 sets leg extension 12 reps
4 sets Squats 8 reps
3 sets Leg Press 20 reps
3 sets Leg Curl 6 reps
3 sets SLD 10 reps
wednsday
off
Thursday: Upper day same as monday
friday: Lower day same as thuesday
saturday and sunday off
Brb Brosplits for months minimal results
brb Upper/lower Having people telling me daily i look much bigger in only a month
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01-01-2013, 01:30 PM #18
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01-01-2013, 01:35 PM #19
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01-01-2013, 01:43 PM #20
I like the idea of upper/lower/full/full ^^^
~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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01-01-2013, 02:05 PM #21
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01-01-2013, 02:41 PM #22
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01-01-2013, 02:55 PM #23
This is Derek's!
I recommend it, using it myself:
Squats 3x6-10
Flat Bench Presses 3x6-10
Incline Bench Presses 3x6-10
Wide Grip Pullups 3x6-10
Barbell Rows 3x6-10
Lying French Press / Standing Barbell Curl 3x6-10
Tricep Pushdown / Seated Dumbbell Curl 3x6-10
Lateral Raises 3x10-12
Standing Calf Raises 3x10-25
Deadlift 5x5 Ramped to one working set
NOTES:
- Deadlifts can be alternated with 3x6-10 Stiff Deadlifts and/or Leg Curls . There will be days that you are too tired to Deadlift, and would rather focus on Hamstring Isolation. Deadlifting heavy three times a week is unnecessary and can burn you out. You can Deadlift just once a week if you desire.
- Flat Bench Presses must be performed with a Barbell. Incline Bench Presses can alternate Barbell & Dumbbell, or be Dumbbell only. Either will work. This is your preference.
- You do not have to do both superset arm exercises. Feel free to only choose Lying French Press & Barbell Curls. This is simply geared toward people who don't want their arms lagging. Just pick Lying French Press & Standing Barbell Curl if you don't want to do 2 bicep/2 tricep movements each time
- Some people do not perform well when they start their training session with Squats. You are welcome to put them at the END of upper body training. In other words, finish your Upper Body first; then perform Squats/Calves/Deadlifts so you can leave the session after the very taxing lower body work.
- If you want to be in the gym more than 3 days a week because you have OCD about being in the gym, or because doing Upper and Lower body in the same session is too difficult for you; simply take the last 3 exercises and perform them on separate days. You will split the session into 2 days, and end up being in the gym 6 days a week while doing the same workload . I don't suggest this, but since I already know it will be asked, I have already addressed it.
- Do Abdominal work or Rotator Cuff therapy work at your discretion. You don't need to ask about it.
- Progression is simple. Use the same weight until you can perform all the reps inside the desired rep range. I wrote 6-10 to give you flexibility.
3x6-8 for the big compound lifts will be ideal. 3x8-10 for movements like Wide Grip Pullups would make more sense, but if you want to stay in the lower rep range, then go for it. Tricep/Bicep work can be either/or ; you can even have the main Tricep/Bicep movement be 3x6-8, and the second one be 3x8-10 (The same goes for the Flat/Incline Bench). Keep Lateral Raises & Calf Work & Deadlifts the way they are.
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01-01-2013, 03:11 PM #24
- Join Date: Feb 2012
- Location: Liverpool, United Kingdom (Great Britain)
- Posts: 1,439
- Rep Power: 0
For starters his name is ethan. He has had several acounts banned on this forum and other forums.
Secondly, all he did was slightly modify reg parks phase 3 and arnies full body begineer routines.
And third of all that routine takes 1.5-2 hours to complete and i simply dont have that much time to spend in the gym 3x a week.
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01-01-2013, 03:16 PM #25
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01-01-2013, 03:19 PM #26
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01-06-2013, 05:41 AM #27
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01-06-2013, 06:20 AM #28
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01-06-2013, 06:26 AM #29
Im currently following an uber bro workout from Flex
10 week strength plan.
http://www.youtube.com/watch?v=6l2TOfEVjSE
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01-06-2013, 06:47 AM #30
- Join Date: Feb 2012
- Location: Liverpool, United Kingdom (Great Britain)
- Posts: 1,439
- Rep Power: 0
Dont know why this got bumped but i am going to start this routine http://forum.bodybuilding.com/showth...hp?t=150794793
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