I'm gonna try Christophers routine...

Discussion in 'Fitness & Nutrition' started by spark plugs., Nov 7, 2005.

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  1. spark plugs.

    spark plugs. beautiful. OT Supporter

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    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax

    Friday
    Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20

    but if i don't have anywhere to do pullups...what's a good replacement?

    is there any way any of you would modify this routine?
     
  2. spark plugs.

    spark plugs. beautiful. OT Supporter

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    i hope i get an answer soon because i'm leaving soon and i'm gonna start working out when i get home.
     
  3. Perplexed

    Perplexed OT Supporter

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    Try looking in the original thread where your questions were already answered.
     
  4. spark plugs.

    spark plugs. beautiful. OT Supporter

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    ok...i just read it and i never really got an answer to the pullup question.

    also, is he suggesting that we incorporate NOTHING for biceps? or did i miss something?
     
  5. ChosenGSR

    ChosenGSR Mama always said you'd be the chosen one

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    The compound exercises will work your biceps enough as is.
     
  6. johnson

    johnson New Member

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    bi-ceps get worked out indirectly. Go spend $10-$40 on a pull-up bar for your doorway.
     
  7. spark plugs.

    spark plugs. beautiful. OT Supporter

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    which excercises specifically will get to your bis though?

    only thing i see getting remotely close to a bi work out with bent over rows and that's once a week.
     
  8. johnson

    johnson New Member

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    stop worrying about it
     
  9. Yail Bloor

    Yail Bloor OT Supporter

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    if you are so concerned with bi's, perhaps you should try another program

    Or you could just go to the gym and do bi's once a week or whatever, personally I rarely work bi's directly anymore
     
  10. Leo95SE

    Leo95SE The OMINOUS one

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    Monday:
    Olympic Squats 5x5 (same weight all sets)
    Benching 5x5 (flat)(same weight all sets)
    JS Rows 5x5 (same weight all sets)
    Skull Crushers 4x10 (same weight all sets)
    Tate Presses or Pushdowns 4x10 (same weight all sets)
    if not tired: abs, calves

    Wednesday:
    (all weight reduced 20-30% from Monday, or 40% from max. This is a maintenance day, dont work too hard!)
    Good Mornings 5x5 (same weight all sets)
    DB Shoulder Press 5x5 (same weight all sets)
    Deadlifts 5x5 (same weight all sets, try to go heavy on this)
    Pull ups 5x5 (use weight if you need it)
    Pullthroughs 4x10
    Shrugs (variations) 4x10
    Curls (variations) 4x10

    Friday:
    PL or speed box Squats 5x5 (working up each set)
    Benching 5x5 (incline)(same weight)
    JS or Yates Rows 5x5 (same weight)
    Accessory (abs, any other weak parts if nec)
     
  11. FlameBox

    FlameBox ΊΧΘΥΣ

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    Wednesday:



    PULL UPS 4xmax


    All the Bi's you need to start with.
     
  12. Regnevelc

    Regnevelc New Member

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    Just use the Lat Pulldown Machine if you dont have a place to do pullups.
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    my biceps are 18" and i don't ever do curls
     
  14. jonno

    jonno New Member

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    just on pool days
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i don't even bother gettin pumped up now
     
  16. datsurferguy

    datsurferguy OT Supporter

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    my biceps are muscally and i dont even work them out
     
  17. spark plugs.

    spark plugs. beautiful. OT Supporter

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    damn, that's a fucking taxing workout there.
     
  18. spark plugs.

    spark plugs. beautiful. OT Supporter

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    did the monday part of the routine last night...felt great. i slept like log last night.

    differences...my normal routine was full of isolated exercises..

    monday: chest/tri
    wed: back/bi
    fri: shoulder/neck/legs

    this routine kicks my whole body's ass.

    also, it doesn't take as long as my other routine. i don't think it took me 45 mins. to do...
     
  19. armond

    armond New Member

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    LOL :rofl: That word just made me laugh for some reason, I almost spit up my shake.
     
  20. trancezj

    trancezj New Member

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    :werd: bi's about once every 6 months. maybe. Maybe it's all the 12oz curls
     
  21. PurEvl

    PurEvl going out gassed and not half assed...

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