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2006/01/31, 05:44 AM
hey i just constructed a workout routine and i think its alrite, i was just wondering what any of you think of it... iv been lifting for about a year on and off so iv decided to get stuck into it from now...
DAY 1: Chest/Biceps/Forearms
- Flat Benchpress 4x10
- Incline Benchpress 3x12
- Dumbell Flys 3x12
- Standing Barbell Curls 3x12
- Alternating Dumbell Curls 3x12
- Concentration Curls 3x12
- Behind Back Wrist Curls 3x12
- Bench Reverse Wrist Curls 3x12
- Dumbell Wrist Twists 3x12
DAY 2: REST
DAY 3: Shoulders/Legs/Abs and Lower Back
- Barbell Military Press 4x10
- Side Laterals 3x12
- Upright Row 3x12
- Squats 4x10
- Hamstring Curls 4x10
- Standing Calve Raises 4x15
- Decline Crunches 4x15
- Leg Raises 4x15
- Hyperextensions 4x15
DAY 4: REST
DAY 5: Back/Triceps/Traps
- Deadlift 4x10
- Bent Over Row 3x12
- Lat Pull Down 3x12
- Dips 3x12
- Close Grip Bench Press 3x12
- Skull Crushers 3x12
- Barbell Shrugs 3x12
- Dumbell Shrugs 3x12
DAY 6: REST
DAY 7: REST
my diet seems pretty squared away..
just some info if ur interested, im 6'1, 15yo, 165lb.. well thanks
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2006/02/04, 04:28 AM
it looks like a decent workout to me, you have all bases covered. stick to it and your results should come.
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2006/02/04, 08:37 AM
thanks
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2006/02/04, 01:07 PM
Very high volume.
65 sets upper body, 8 sets lower body.
No planned change in exercise variety or rep range.
3 different types of curls.
Prehab work?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/04, 05:37 PM
Agreed with Wrestler....high volume, more than likely taxing the CNS. Difficult to recover from. You do not have to be carried out of the gym to get a good workout.
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Strength and Honor!
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2006/02/07, 08:01 PM
ARE YOU LIFTING HEAVY?I WOULD THINK YOU WOULD NEED ABOUT HALF OF THAT WORKOUT WITH HEAVY WEIGHTS.
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