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2003/05/25, 09:51 PM
Hello out there i hope you all are'nt getting sick of looking over novice lifting routines. I've been lifting 5 to 6 days a week with the below core lifts since Oct. 2002 and have had steady gains. I do 10 min. on the eliptical trainer before lifting, and ride the bike outside around 100mi a week i.e. 3 rides of 30 or so miles. I love the time in the gym and use a count down timer for 105 seconds in between sets. I change the order or throw some new isolation movements in every 6 weeks. I would just like to know if I'm doing the right thing or if it's overkill. My nutrition is adequate with 5 to 6 meals throughout the day, yea tuna, tuna, and more stinking tuna! couple of chicken breasts, veggies 3egg whites and peanut butter sandwiches for breakfast. Current supplements are whey protein from isopure with 5g glutamine per servine, creatine, and ZMA. Thanks again for all the time.
All sets are done for 4 to 8 reps
Day 1 CHEST
decline db x4 sets
flat db x4 sets
incline db x4 sets
db overs i.e. rib cage expanders? x3 sets
reverse grip on press machinge x4 sets
cable crossover doubles x4sets
incline flies x4 sets
Day 2 BACK
wide grip chins x4 sets on chin assist for now
parallel grip chins x4 sets
row machine x4 sets
pull downs x4 sets
t bar x4 sets
DEADLIFTS x4 sets
goodmornings x4 sets
Day 3 BICEP and TRICEP
standing straight bar 21's x3 sets 7 reps
incline db curls x4sets
preacher x4sets
hammers seated incline x4 sets
cable straight bar x4 sets
hammer to failure as many sets with 35lbs to 10lbs
close grips x4 sets
dips x4 sets weighted
cable downs x4 sets
db skulls x4 sets
dips seated x4 sets weighted
Day 4 SHOULDERS
db shoulder press x4 sets
smith machine shoulder press with weight to front x4 sets
shrugs x4 sets
lateral raises super set front raises x4 sets
bent cable laterals x4 sets
reverse flies on peck deck x4 sets
ez bar pull ups x4 sets
DAY 5 LEGZ
SQUATS X4sets
calve raises x4 sets
leg press x4 sets
leg extension x4 sets
leg curls x4 sets
lunges x4 sets
reverse calve raises about 100
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Dont be afraid to fall down-
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2003/05/26, 09:56 AM
Your workout can be classified a "volume" type workout, and there is nothing wrong with that if you do it only for a while. I would change this up every 6 weeks if I were you as you state, but rather than just change the order or throw insome isolation movements, maybe to a more power type workout for a bit, drop off some sets and do some heavy power type lower rep scheme for a few weeks, then maybe change to a medium /inbetween type workout. Do not stay on the same workout so long. One other major thing I would do is stop your cardio before workout. though 10 minutes may not be long to you, it still robs you of glycogen and thus energy/power you could be using to maximise your lifts. Warm up with the weight exercise you are going to do instead, very light, just enough to get the blood flowing to the muscle. Then hit the heavy weights. I think you may see a little strength gain right off the bat with this.
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As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
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