Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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Strength and Mass Routine.....

Mikeus1
Mikeus1
Posts: 12
Joined: 2002/04/13
Australia
2002/08/01, 06:55 PM
I need a basic routine to do 4 days a week
with plenty of rest, Ive already been doing
the basics for a while with other bullsh*t exercises now but I wish to cut
out the crap (side raises,leg ext ect)and focus on the basics performed with intensity. here's what I have...

*Monday-Chest+Shoulders+Abs
Flat Bench Press-4 sets
Incline Bench Press or Flyes?-4 sets
BB Rear Shoulder Press-4 sets
Upright Rows-4 sets
Weighted Decline Situps-4 sets
Knee Raises-4 sets

*Tuesday-Rest

*Wednesday-Back+Arms
Deadlifts-4 sets
Chins-2 sets
T-Bar Rows-4 sets
BB Curls-4 sets
DB Curls-4 sets
Overhead Triceps-4 sets

*Thursday-Legs+Abs
BB Squats-4 sets
Calf Raises-4 sets
Lunges-4 sets
Stiff Leg Deadlifts-4 sets
Weighted Decline Situps-4 sets
Knee Raises-4 sets

*Friday-Rest or some bench work

*Saturday-Train with friend
*(varies week to week)

*Sunday-Rest

I dont want to overtrain and I dont think this is but for some it may be too little
as for the leg workout, I need a higher volume for them.
(I know what I'm doin down there!)
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2002/08/02, 09:14 AM
Looks good to me, but give it a run thru for a few weeks and see how your body feels. That is the best way to test it.

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"When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
roni0906
roni0906
Posts: 1,008
Joined: 2002/01/24
United States
2002/08/04, 12:54 AM
Mutt is right, you need to play around a little bit before you know what actually works for you.

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Lisa
martsworld
martsworld
Posts: 3
Joined: 2002/08/10
United Kingdom
2002/09/10, 05:47 PM
try
monday - shoulders n bisceps,
tuesdays - triceps n quads n abs
wed - rest
thurs - back, neck, traps
fri - chest n hamstrings n abs
sat - rest
sun - rest
tis wot i do and it works for me. i did similar to you at first but was recomended to split it more like above inorder to gain best results of body parts, such as tricep n chest spread apart as the tricep is used a lot in benchin etc. just an idea!