My workout routine v.Help/Critique

Discussion in 'Fitness & Nutrition' started by ZeroSkillet, Apr 22, 2006.

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  1. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Guys I know i need work and just wanted to post to get an idea on what I should/should'nt do. I just need some help.:wavey:

    Also keep in mind I have no spotter or buddy to go to the gym with me.:wtc:

    Weight = 188lbs

    Chest/leg day:
    10 minute treadmill (High intense, run, walk incline)

    Chest
    Bench Press: 113lbs, 8 reps x 4 sets
    Decline Bench: 113, 8reps x 4sets
    Incline Bench: 93lbs, 6 reps x 4sets

    Pec machine: 100lbs, 10 reps x 4sets
    [​IMG]

    Dumbbells fly: 25lbs, 10 x 4sets

    Legs
    Leg extension machine: 139/80lbs, 10 reps x 4sets
    Leg Press Machine: 270lbs, 10 reps x 2 sets
    360lbs, 10 reps x 2sets

    Calf Raise: 140lbs, 10 reps x 4sets

    Back/Bicep day:
    10 minute treadmill (High intense, run, walk incline)

    Back
    Cable Rear Pull down: 101lbs, 10 reps x 4sets

    Low row machine: 87lbs, 10 reps x 4sets

    Iso High Row: 55lbs, 10 reps x 4sets
    [​IMG]

    Iso lateral Row: 55lbs, 10reps x 4sets
    [​IMG]

    Biceps
    Dumbbell Curl: 20lbs, 10reps x 2sets
    25lbs, 10reps x 2sets

    Dumbbell “Hammer” Curl: 20lbs, 10reps x 2sets
    25lbs, 10reps x 2sets

    Curl bar: 30lbs, 12 reps x 4sets

    Triceps
    Rope Pulldown and out: 95lbs, 12reps x4sets
     
  2. Devil

    Devil I have become my terror. OT Supporter

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    where's the squats and deads
     
  3. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    squats Im gettin into next week, most likely on smith machine to start. Deads Im scared to do because of my back. Like I said I dont have anyone to help me out really.:hs:

    Hows the rest of it?
     
  4. Devil

    Devil I have become my terror. OT Supporter

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    i'd start off with something more simple, probably a variation of christophers routine. if that doesn't interest you, just add in delt work. don't do so many row variations, add in regular barbell rows and pullups/pulldowns. for lower back you can do add some weighted hypers, goodmornings, or pullthroughs. i'd probably switch out incline/decline bench every week rather than keep them both in the same workout. thrown in a few ab exercises and trap work too
     
  5. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Nice...Ill dothat stuff.

    Christopher's routine?:dunno:
     
  6. deadbolt

    deadbolt New Member

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  7. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    I like Christopher's routine from what Im reading....so I think Ill use that and throw in alittle bicep workouts.
     
  8. Toxicity

    Toxicity New Member

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    Wait wait, alterianting between incline and flat - do many people here do it that way? Cause i always figured you do both, and i always did both in same workout. Does alternating bring better results?
     
  9. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    I wouldnt see as to why...maybe he is just saying it due to muscle stamina?:dunno:
     
  10. Devil

    Devil I have become my terror. OT Supporter

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    i said incline and decline :mamoru:
     
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