my new and improved routine

[mphowells]

following my 'Back and Shoulders' post here is the rest of my routine:

Chest:
Bench Press
pec dec
incline bench press
db fly
decline bench press
cable standing fly
weighted push ups

Arms (not 100% sure about this one):
bb close grip bench press
bb preacher curl
cable tricep pushdown
standing db curl
tricep dips
seated bent over db curl
1 arm tricep extension

Legs:
leg press
hack squat (machine)
leg curls up
leg curls down
squats
calf raises

 

[theoak01]

following my 'Back and Shoulders' post here is the rest of my routine:

Chest:
Bench Press
incline bench press
dips

Arms (not 100% sure about this one):
bb close grip bench press
bb preacher curl
cable tricep pushdown
standing db curl
tricep dips
seated bent over db curl
1 arm tricep extension -- this is ok if your super setting,otherwise work tri's them bi's or vice versa

Legs:
squats
leg press
hack squat (machine)
leg curls up
leg curls down
standing calf raises
seated calf raises

looks better in this order

 

[JKurz1]

Chest, Legs Then Arms Looks Better............

 

[theoak01]

oh god all that in one day

good luck bro

 

[mphowells]

oh god all that in one day

good luck bro

lol.

No they are supposed to be on different days. I don't think I'd make it outta the gym alive if I tried all that in 1 day!!!

Thanks for the input but THEOAK01 chest day is pritty crappy like that don't you think?

 

[theoak01]

I dont see the need to do so many exercises unless you get bored easy,in which case switch it up every week,one week do that,the next inclines first,with falt second then pec dec or flys

my chest day has about 5 sets per exercise so no need to have 7 diff exercises

 

[mphowells]

I dont see the need to do so many exercises unless you get bored easy,in which case switch it up every week,one week do that,the next inclines first,with falt second then pec dec or flys

my chest day has about 5 sets per exercise so no need to have 7 diff exercises

yeh i suppose. worth me giving it a try i think. thanks

 

[theoak01]

np

 

[cwick0]

following my 'Back and Shoulders' post here is the rest of my routine:

Chest:
Bench Press
incline dbs
cable standing fly or pec dec
push ups - if you do flat and incline bench, put your feet up on a bench


Arms (not 100% sure about this one):
If you do tris before bis your arms will grow, remember your tricep is 2/3 of your arm.

bb close grip bench press
tricep dips
cable tricep pushdown
1 arm tricep extension

standing db curl
seated bent over db curl
bb preacher curl


Legs:
squats
leg press or hack squat (machine)
calf raises

leg curls up
leg curls down

Good luck,
corey

on chest:
pair up flat bench and db incline for a month or so, then do incline barbell and db flat or barbell on both.
ever now and then do inclinde barbell and decline barbell and dont do flat barbell. Decline is very very similar to flat.

 

[cwick0]

my apoligizes.

Jkurz1 is RIGHT!

Chest, legs, then arms.
Leave arms and shoulders for the end of the week, hit your large muscles first (chest, legs, and back).

 

[mphowells]

thanks, I'll do the bigger muscles 1st.

 

[he-man]

looks like a lot of volume to me bro - just my opinion. how many sets are you talking per exercise?

 

[TheOak84]

personally, i see know reason for 3 fly movements and weighted pushups. 1 fly movement , dips, and some pressing movements and your chest will be toast. its just a matter of how hard you wanna work with 3-4 exercises, which is plenty

 

[mphowells]

looks like a lot of volume to me bro - just my opinion. how many sets are you talking per exercise?

3 of 10 or exhaust on the last set.

 

[mphowells]

you think I should do more sets lighter weight? I am prettly fucked after doing each exercise but dont feel I have worked very hard if I only do 4 things (under 1 hour). Just the way I see it anyway,but obviously wrong.

 

[he-man]

3 of 10 or exhaust on the last set.

i would say that your doing too much work. just looking at chest alone that's 21 sets. i would do maybe 10 total including warm-ups. 2 pressing exercise and one isolation if you feel you need to. when im not doing 5x5 my chest day would look like this:

flat bench: 2-3 warm ups and 3 working sets
incline or weighted dips: 1 warm-up and 2-3 working sets
decline fly: 2 sets

at the most that's 12 sets. imo if you do all the exercise planned in your routine you will most likely end up overtrained and not have any other exercises to "switch up" to if you wanted. concentrate on lifting heavy weight in the 6-8 rep range for your working sets with good form and slowly progress. it will pay off for you in the long run. hope this helps.

 

[mphowells]

i would say that your doing too much work. just looking at chest alone that's 21 sets. i would do maybe 10 total including warm-ups. 2 pressing exercise and one isolation if you feel you need to. when im not doing 5x5 my chest day would look like this:

flat bench: 2-3 warm ups and 3 working sets
incline or weighted dips: 1 warm-up and 2-3 working sets
decline fly: 2 sets

at the most that's 12 sets. imo if you do all the exercise planned in your routine you will most likely end up overtrained and not have any other exercises to "switch up" to if you wanted. concentrate on lifting heavy weight in the 6-8 rep range for your working sets with good form and slowly progress. it will pay off for you in the long run. hope this helps.

Cheers mate it does help. Did chest today and although I kept to 3 sets of 10 reps for each thing, I only did flat press, incline press, dips, feet raised press ups.