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2004/10/16, 11:40 PM
This is my routine it has been workign for me. i have noticed i am gianign alot of mass form it. so i was ust wonderign what u all thoguht of it.
monday- arms
close grip bench 4x10
cable bush downs 4x15
dumbel tricep extentions 4x10
dumbel curls 4 x10
hammer curls 4 x10
a modified version of concetaion curls 4x10
reverse barbell curls 4x10
barbell wirst curls 4x 50
reverse barbell curls 4 x 25
tue chest
flat bench press payrmid 10 8 6 4
incline bench 4x10
dumbell press 4x15
incline dmbel press 4x10
decline push ups 4x25
wed legs
squat 4x10
step up 4x10
leg press 4x10
claf raises 4x35
leg extentions 4x15
thursday back n shoudlers
shoulder press 4x10
shoulder srugs 4 x 25
standing lateral raises 4x10
t-bar rows 4x10
wide grip pull downs front 4x10
wide grip pull downs back 4x10
bent over dumebl rows 4x10
fri full body work out
1 work out for each muscel gorup
then running every day except sat and sunday.alternate sprints and distence each day
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2004/10/17, 12:12 AM
That looks like a decent body building work out. What are your goals large muscles strength endurance?
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2004/10/18, 09:02 AM
larger muscels and to get stronger. is there any wya i cna make it better
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2004/10/18, 10:36 AM
I'm not sure you have a clear idea of what your goals are. If you are training for bodybuilder type mass, then this routine is somewhat typical of what of a bodybuilder might use (with less running than you're doing).
If you are training to gain functional strength for a particular sport or a combination of sports, then you would need to alter your routine quite a bit. While the particulars of a routine would change with each specific sport, some alterations that would be universal to most sports that require a muscular strength component.
First off, the routine would be built around basic core lifts, which utilize whole body movements such as; Deadlifts squats, cleans, speed deadlifts, snatches, bench press etc...
Additionally there would be fewer exercises per workout, with more emphasis on the quality of the exercises. This would mean doing at least 2 or 3 warmup sets per exercise with higher reps (maybe 8-12) followed by heavier low rep sets.
There are alot of strength/power training routines listed in this forum, many of which are geared toward particular sports. If there is a specific sport you have in mind, do a search and see if something comes up. If nothing shows post the question here and someone should be able to help you out.
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Quoting from foz1988:
larger muscels and to get stronger. is there any wya i cna make it better
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2004/10/30, 03:06 AM
This routine might work for awhile but then it will not,you should always keep your muscles guessing,so they dont adapt and stop growing,
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2004/10/30, 04:30 AM
first of unless i missed it...you're not training your hamstrings at all....neither with legs(like using a machine).....unless u do very wide stance squats to hit them....nor with back(like using deadlifts or stifflegged deadlifts)...also if the sets u list are all working sets, then it's way way too much...12 sets for forarms? 20 sets for chest? also remember...u're working certain bodyparts with other..so triceps...for example are used with chest and shoulders...so doing 12 working sets for a bodybuilding style workout is too much...also as ursus pointed out this is a powerlifting/strength forum...ur workout seems more geared toward bodybuilding...which means you don't seem to have a clear idea of what you want...you may train for both...just not at the same time...in other words rotate your workouts...
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2004/10/30, 04:36 AM
also remember:
1-5reps = training for power
6-8reps = muscle mass
8-12reps = strength
12+reps = endurance
Workouts for powerlifting/bodybuilding are vastly different in terms of rep schemes and types of exercises...
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