can someone help me come up with a routine with this stuff

Discussion in 'Fitness & Nutrition' started by flamingsnowball, Jan 14, 2006.

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  1. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    I really need a new routine but I dont know what days to divide stuff up and shit. I need ur guys' help. I already have the exercises I think I just dont know how many sets and reps and what days i should divide up on.

    Legs

    Squats
    Box Squats
    Leg Press
    Calf Press
    Calf Raises
    Straight Leg Deadlift
    Leg Curl
    Reverse Calf Raises

    Biceps

    Curls
    Reverse Curls
    Preacher Curls

    Triceps

    Lying Tricep Extention
    Closed Grip Bench
    Incline Lying Tricep Extention
    Tricep Extention
    Dips

    Forearms

    Wrist Curls
    Reverse Wrist Curls

    Shoulders

    Shoulder Press
    Upward Row
    Cleans
    Front Raise

    Chest

    Bench Press
    Wide Grip Bench Press
    Incline Press

    Back

    Deadlift
    Bent Over Row
    Shrugs
    Lat Pulldown
    Pullover

    Abs

    Crunches
    Reverse Crunches
    Leg Raises
    Twisting Situps

    anyhelp would be appreciated
     
  2. chizzle

    chizzle New Member

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    3 or 4 day split?

    For 3 day, you can do: chest/tri, leg/shoulder, back/bi
    For 4 day, you can do: upper, lower, upper, lower
     
  3. Phineas Q Stork

    Phineas Q Stork Active Member

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    I hope all that stuff on leg day is just a pool of exercises to pick from and not everything that you expect to do
     
  4. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    thanks

    yea i want some input on what will help me the most
     
  5. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    i still need help with sets and reps
    and the exercises that will help me most
    you can reccomend any that may also be good
     
  6. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    For legs all you really need are squats and good mornings. If your calves are lacking you can go ahead and throw in some calf presses.

    It looks like you're doing too many exercises to do the same thing. Just pick a movement that will benefit you, and choose one exercise that does it well. For example, a squat and a leg press both work pretty much the same main muscle (quads), however squats also give your calves, glutes, abs, and back a decent work so those would probably be better for you. Take the squats and ditch the leg press. You just need to go through and eliminate the unneccesary exercises because doing 2-3 exercises a day that work the same muscle group is only going to exhaust you.
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ok, lets start with what you are looking to do with yourself?
    do you want to get stronger, bigger, both? loose weigth gain weight?
     
  8. onslaught61

    onslaught61 OT Supporter

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    im gonna assume you want to be big
    more weight, less reps, less exercises
     
  9. khari

    khari Guest

    How do you manage to work your shoulders with cleans?
     
  10. biawokauns

    biawokauns New Member

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    is this your first time in the gym?
     
  11. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    alright ive been working out since october and id like to get bigger

    i started 140lbs in october noww im 155lbs
     
  12. onslaught61

    onslaught61 OT Supporter

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    does your current routine not work out for you?
     
  13. biawokauns

    biawokauns New Member

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    you should eat more

    i use christophers routine and it works well for me? it's in the archives
     
  14. chizzle

    chizzle New Member

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    With the big three, my first two sets are reps of 10 and then three of 5.

    Everything else is 10x3
     
  15. Phineas Q Stork

    Phineas Q Stork Active Member

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    Wanna have some fun?

    Free squats
    do your warmups and stuff then go for
    1 set of 20 with something like 60% on the bar

    Romanian Deadlifts
    4x5 work up each set to a 5RM

    Leg Curls
    3x10-12

    Then throw in some calves and call it a day
     
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