My revision of christopher's routine - thoughts?

Discussion in 'Fitness & Nutrition' started by Wombats Unlimited, Jan 5, 2006.

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  1. Wombats Unlimited

    Wombats Unlimited 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
    DB Fly’s 3 x 8-12

    Tuesday
    3 x Biceps exercises 3x8
    3x Triceps Exercises 3x8
    2x ab exercises (abs/ obliques)

    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
    Lateral raises/ other shoulder exercise 3x8

    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
    Lat pulldowns 3x8


    What does everyone think of this? I just added in a couple isolating exercises to round out the muscles worked without adding much volume, and added a light arm/ab day because thats important to me - thoughts?
     
  2. Grouch

    Grouch Guest

    yeah sure whatever.
     
  3. Jeg1983

    Jeg1983 OT Supporter

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    In the end isn't that all that matters arms and abs? :)
     
  4. getjacked

    getjacked Guest

    duh
     
  5. Drewski

    Drewski New Member

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    is it beach season already?

    you really don't need 9 sets of bi's and 9 set of tri's, on top of the existing workout, unless your a frat boy

    I'd just split them up and add one group to the end of each existing workout

    ie
    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
    DB Fly’s 3 x 8-12
    1 tricep exercise 3x8


    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
    Lateral raises/ other shoulder exercise 3x8
    1 or 2 Ab exercise 3x8

    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
    Lat pulldowns 3x8
    1 bicep exercise 3x8
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    leave well enough alone
     
  7. xpinchx

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

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    If you actually go balls-to-the-wall with christopher's routine like you're supposed to I don't see how you would want to work out anymore. The most I've been able to do is some simple ab exercises (decline situps, ball crunches, ball side bends, etc) and on day 2 I added shrugs since nothing else really isolates them very well.

    Basically what I'm saying is, with christopher's routine as it is, something is sore every day to an almost unbearable point, and right when it's starting to feel better it's time to work that part out again. Plus your abs and bi's get hit pretty hard in the various compound movements that it really isn't neccesary to isolate them one day a week. If you keep at the routine as-is you should see some strong results in your arms.
     
  8. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Well I did it for the first time yesterday and I'm not sore today. I have good genetics, but people made it sound like I wouldn't be able to walk tommorow.
     
  9. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Different people have different goals? :eek3:
     
  10. xpinchx

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

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    Then you didn't work out hard enough. Give it another day for DOMS to set it, sometimes it takes me about 36 hours before I start to feel it come on. Your legs should be begging for mercy if you're doing your squats right. I've been doing it for about 2 weeks right now and I've been in a constant state of soreness.
     
  11. tehchosen

    tehchosen New Member

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    seriously he just added an arm day and you guys are fuckin flamin him for no reason... I'd say if your gonna do that arm day do it on saturday so it doesnt effect your workout the following daiy
     
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