• FreeTrainers.com Forums
• Strength & Powerlifting
• Strength and Mass Routine.....

Group: Strength & Powerlifting

Strength and Mass Routine.....

Mikeus1 Posts: 12 Joined: 2002/04/13	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 Posts: 7,686 Joined: 2002/06/18	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. -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
roni0906 Posts: 1,008 Joined: 2002/01/24	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. -------------- Lisa
martsworld Posts: 3 Joined: 2002/08/10	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!