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Topic: my routine, please look at

slicksalmon
Amateur Bodybuilder
(Total posts: 37)

posted May 30, 2000 12:34 AM

i am going to try this routine and was wondering what you guys think of it. it supposedly builds a lot of muscle mass and i started it tonight and so far it seems good cuz you can concentrate more on what you're doing. i am lifting heavy. anyway, here it is

Mon: biceps; dumbbell curls 5-6sets x 6-8reps
preacher bench curls 5-6setsx 6-10reps
reverse curls 5 x 8 reps
dumbell curls pyramids up to 8

tues: Chest; bench press 5 sets x 6-8 reps
incline 5 sets x 6-8 reps
decline 5 sets x 6-8 reps
Shoulders; military press 5 sets x 6-8 reps
lat flies 5 sets x 6-8 reps
front raises 5 sets x6-8 reps

wed: Back; lat pulldowns 5 sets x 6-8 reps
rows 5 sets x 6-8 reps
hyperextensions 5 sets x 6-8 reps

thurs: rest
Fri: triceps; close grip bench 5 sets x 6-8
overhead extension 5 sets x 6-8
pushdowns 5 sets x 6-8

sat or sun: legs; squats 3-4 sets x 4-7 reps
leg curls 3 sets x 8 reps
toe raise 4 sets x 12-15 reps
squats at 45 degree angle(hack squat?) 3x6-8 reps

i will also be doing abs about 4-5 times a week as well as cardio 3 times a week.
any suggestions on this? i'm thinking about reducing the number of sets. what do you think?
what are some good excercises for the rear and middle delts?
i'm trying to gain around 10 pounds of muscle weight by the end of the summer so i really need your help/opinions on this. oh and i know that i need to follow a good diet too, i'm just wondering what you think about my routine and if you think it will help me make some good gains.
thanks
-derek

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MaxMuscle
Amateur Bodybuilder
(Total posts: 36)

posted May 30, 2000 01:30 AM

It depends. If you can recover from a workout in a day or two, I recommend working each body part twice a week. If you can really make pull off making good gains by training each body part once per week, I think your split could work. I would really cut back on abs. I would only train abs hard once or twice a week. You're also stressing them when doing heavy squats. At least it effects me there. Check out these splits.

Split 1

Monday/Thursday- (Upper Body); Tuesday/Friday- (Lower Body); Wednesday/Saturday- (Cardio); Sunday- (Cardio or Rest). Or here's another one.

Split 2 (I like this one)

Monday- (Chest, Delts, Triceps); Tuesday- (Cardio); Wednesday- (Quads, Hamstrings, Calves, Abs); Thursday- (Cardio); Friday- (Back, Biceps, Forearms); Saturday- (Cardio); Sunday- (Rest).

Try your split and see how your body responds to it. If you think you're making good gains on it, stick with it. Good luck.

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