Critique my routine

Discussion in 'Fitness & Nutrition' started by Moistfly, Jul 4, 2005.

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  1. Moistfly

    Moistfly Anal Bum Cover

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    I like to do this ever once in awhile to get ideas on how to modify my routine ... right now here are my splits

    Day1: Biceps and Shoulders

    Shoulder press
    Dumbell bicep curls
    Lateral dumbell raise
    Barbell bicep curls with 8 second extensions
    Frontal raises
    Lying rear lateral raise
    Bicep curl sets until exhaustion
    Shoulder shrugs

    Day2: Triceps and Chest

    Dips
    Skull Crushers
    Dumbell press
    Cable pushdowns
    Standing Cable flies
    Inclined dumbell press

    Day3: Back

    Overhand pull ups
    Seated Row
    Bent over dumbell row

    Day4: Quads/Calves/Hams

    Full barbell squats
    Dumbell Lunge
    Calve raises
    Leg extensions (Lest flames ensue I do this for my knees, not my quads :o )

    I'm also into cycling so I'm on the bike about 100 - 150 miles a week.

    I almost always do 3 sets by 8 reps, sometimes with a warm up set of 10 reps and 1 minute rest in between each set and between 1.5 - 2 minutes between exercises. I also do about an hour of yoga each morning.

    I'm also really wanting to include cleans in my routine but i'm not sure what day to include it in, legs? Back? ... And I'm noticing when doing full squats that i'm employing my hamstrings/glutes a lot more than my quads ... I think for fear of overloading my knee ... should I lower the weight and move my knee forward over the front of my foot in the movement? Any insight would be helpful :o
     
  2. knucks

    knucks Active Member

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    add some deadlifts
     
  3. grampositivecocci

    grampositivecocci New Member

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    If you're riding your bike a lot, christophers routine works around that perfectly
     
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