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2007/01/05, 04:07 AM
so from what ive talked about to other members in here i developed another routine that im comfortable with.
Monday - Chest(incline, bench press, dips)
Tuesday - Ez bar curls, dumbbell curls, chin ups
Wednesday - Deadlifts, Lunges and Squats
Thursday - Close grip bench press, military presses, dips
Friday - Barbell Shrugs, Lat Pulldowns, pull ups
3-4 sets with 6-8 reps each, with 30 minute cardio every other day.
how does that sound? i tried to add as many compound movements in there as i can. Some days i wont be able to train cause ill have a mission, so does that mean the next day i have to do both the day before and same day routine? or can i just add it to my off days?
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2007/01/06, 10:02 AM
monday is coming up! cant wait to start it!
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2007/01/06, 01:28 PM
Personally I work out 1 day, take a day break, work out 2 days, take another day break, then work out the last. This allows for plenty of recovery time.
Your workout looks good though. Not sure what you are hoping to accomplish so I don't know if it is exactly what you are looking for.
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2007/01/06, 01:36 PM
yeah kasper just on a personal note I do the same as Shaun I work out 4x a week to gain mass I must push myself which results in some soreness, so I am thankful for next day rest especially if you are doing complex movements like squats and deadlifts....from the set rep ratio sounds like you are trying to lift heavy so i might throw in a rest day after squats maybe take out thursday all together maybe add the military presses to monday since they are very similar in routine....just my 2 pennies
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007, 365 11/14, 12/7/06-358
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2007/01/06, 02:45 PM
Personally I wouldn't do Deadlifts and Squats on the same day if you going heavy and to me sets of 6 reps is heavy.
Although allot of people do this I would rather do them separate with rest day spreed good.
For me I do Deadlifts on Back day so Monday I do Back and Shoulders and Abs. By the way where are your Ab workouts?
You want to Squat and Deadlift and not do Abs IMO is asking for injury!
Also if you doing Deadlifts and Squats in the same week like allot of us do you might wanna cut out that extra Chest day.
I like to lift 3 days a week I use to do 4 but it was too hard to complete the 10 week cycle without over train and taxing out. Also I'm stronger going a week rest on each routine then on the split I was on hitting 4 days a week.
I am on a program like this and so far it's real good on my body.
Monday Back and Shoulder:
Pull-ups, Deadlifts and T-Bar Rows.
Arnold Shoulder Presses, Shrugs and Rear Delts.
Abs
Wednesday Chest and Bi's:
Flat Bench, Incline Bench and Fly's
Chin-ups and Barbell Curls
Friday:
Squats,Bulgarian Squats and Calves
Dips and Scull Crushers
Abs
If I don't like the feel of my Body Fat and or Water Retention I do Cardio on my days off but if I'm liking things as is I don't do Cardio.
Personally for me I would last about 5 to 6 weeks on your program before things start to get bad with over training and taxing out but well all have our own thresh hold and you can only find out yours by trial and error as we all do!
Oh and I just noticed your not hitting Calves, and them in leg day!
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2007/01/06, 02:46 PM
Here are my two favorite routines
1 - Go total body 3 times per week
2 - Monday do Vertical Push/Pull, abs
Weds do Lower body work
Friday do Horizontal Push/Pull, abs
Either way I use the big compound lifts and fill in accessory work for my weaknesses. You need to experiment and see what you like so you do not get bored.
Good Luck
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There is no such thing as a stupid questions. Just stupid people who ask questions.
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2007/01/07, 01:20 AM
so its better if i seperate my deadlifts from squats? if so ill put it on my back day which is friday? Oh and i usually work my abs every other day so i just forgot to post it. And the reason why i have 2 chest days is casue im trying to shape and develop my chest.
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2007/01/07, 01:39 AM
You can do that to your chest just hitting it good and hard once a week!
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2007/01/07, 11:49 AM
He's a beginner, there is no reason not to do squats and deads on the same day other than that he'll only be trainining legs once a week.
Also, he's a beginner, so there is no reason for him to have to split his routine.
I love that people consider all the muscles of the arms chest and shoulders as seperate, yet why not throw every thing below the waist on one day and call it "leg day".
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Iron and chalk.
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2007/01/08, 11:22 AM
i modified my routine a little bit, i started sunday cuase i couldnt wait any longer.
Sunday - Chest(incline, bench press, dips) HIIT
Monday - Ez bar curls, dumbbell curls, chin ups, abs
Tuesday - Deadlifts, Lunges and Squats HIIT
Wednesday - Rest, abs
Thursday - Close grip bench press, military presses, dips HIIT
Friday - Barbell Shrugs, Lat Pulldowns, pull ups, ROWS, abs
Saturday - rest
I took overtraining into consideration so i decided to put one of my rest days in between my cycle. And also once my rihgt knee heals up ill probably switch leg day with armday(tuesday) i messed up my knee playing foot ball yup we play football in iraq haha.
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2007/01/10, 10:12 AM
deadlifts and lunges today woohoo! and HIIT! was on a mission last night it was legs day so instead i got rest and today will be my legs day!!
Im putting my squats on shoulders day.
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