Help me with my routine

Discussion in 'Fitness & Nutrition' started by Lazereyez, Apr 24, 2007.

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  1. Lazereyez

    Lazereyez New Member

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    Hey fellas

    My goal is to gain 35-40 lbs. I know i'm going to have to lift hard to gain muscle.

    Here is my routine…let me know what I need to change or add.

    Monday: Back/Biceps

    Back
    Cable Rows:5*6-8
    Pull ups: 3*failure
    Pull downs: 5*6-8

    Biceps
    Straight barbell curl: 3*8
    Preacher curl: 3*8
    Arnold curl: 3*8

    Tuesday: Chest/Triceps

    Chest

    Dumbbell flat chest press: 3*8
    Incline dumbbell chest press: 3*8
    Machine decline chest press: 3*8
    Butterflies: 3*8

    Triceps

    Close grip bench press: 3*8
    Pull downs: 3*8
    Behind the head extension: 3*8
    Dips: 3*failure

    Wednesday: Off

    Thursday: Shoulders/Traps

    Military shoulder press: 5*6-8
    Front Raises: 3*8
    Side Raises: 3-8
    Bent over lateral raises: 3-10

    Traps
    Smith machine shrugs: 5*6
    Friday: Legs

    Squats: 5*6-8
    Seated calf raises: 3*10
    Standing calf raises: 3*failure

    i could be missing a few things...

    thanks
     
  2. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    No

    On second thought, all of the shit highlighted is what you probably should not be focussing on.
     
    Last edited: Apr 24, 2007
  3. kit99bar

    kit99bar USPA Class 2, weak, old man!

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  4. jokka

    jokka OT Supporter

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    chicken legs are awesome
     
  5. michael

    michael FLORIDA > *

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    flat bench
    incline bench
    dips
    deadlifts
    rows
    pullups
    squats
    leg presses
    fin.
     
  6. Drewski

    Drewski New Member

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    most of the exercises you highlighted as exercises he shouldn't focus on are included in Pur's BB routine (which is the routine the OP SHOULD be following in the first place IMO) :ugh:
     
  7. michael

    michael FLORIDA > *

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  8. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Thats my opinion, he can take it however he wants to I don't really give a fuck.

    I'll go through each exercise an explain myself
    Biceps
    Straight barbell curl: 3*8
    Preacher curl: 3*8
    Arnold curl: 3*8
    Why in the fuck does anyone need to eb doing three bicep exercises when they don't deadlift? Biceps are fucking gay, and not hard to work by doing other shit.

    Machine decline chest press: 3*8
    Butterflies: 3*8
    Pretty much anythign with the word machine in it, more especuially referring to something that can be doen with a Barbell, should be done with a barbell and not a machine. He could always do incline/BB bench instead.

    Seated calf raises: 3*10
    Standing calf raises: 3*failure

    Calf's are another pointelss exercise in my opinion, why do two items for calfs when you do little to nothign for glutes quads hammies and don't even do an exercise that directly trains a large portion of the back.

    Traps
    Smith machine shrugs: 5*6

    Why?


    Back
    Cable Rows:5*6-8
    Pull downs: 5*6-8

    Not really anythign wrong there.

    Pull downs: 3*8
    Behind the head extension: 3*8
    Dips: 3*failure

    Not really anythign wrong there, just more of the whats the fucking point when youa re nto training other areas that need to be trained.
     
  9. michael

    michael FLORIDA > *

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  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    forgot your hamstrings
     
  11. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    you don't really need to do pull ups and pull downs. pick one or the other (pullups are obviously better, but pulldowns are good too for getting a greater range of motion. throw in some bent over or t-bar rows and deadlifts.

    fine, although you could get rid of one of the curls and substitude a couple of forearm exercises.

    change it up between barbell and dumbell on the flat and incline. throw in a standard decline bb or db press here and there. butterflies at the end are ok, add some flat or incline db flies in though before you do the butterflies.

    with the close grip bench, you're now doing four pressing movements in one workout. add in the dips and my shoulders hurt just thinking about your workout :down:

    do db or bb shrugs and/or hang cleans for your traps. throw in some upright rows and/or one armed rows too.

    you should also be doing some serious work on your shoulders given how much pressing you're doing on chest day. rope pulls, cuban press, external rotations, etc. all that boring shit that doesn't look impressive but helps prevent injuries basically.
    you're missing a lot on leg day. do something for hams (good mornings, sldl, leg curls) and glutes (reverse hypers, lunges, etc)

    try something like squat, sldl, leg press, lunges, leg curl, standing calf raise.
     
  12. wtf

    wtf New Member

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