Need advice on my new routine v.educatedpeopleonly

Discussion in 'Fitness & Nutrition' started by Jeff Merr, Apr 26, 2006.

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  1. Jeff Merr

    Jeff Merr Elite Member

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    Trying to make a conventional bodybuilding-style routine, trying to change it up from my current routine. Each week will be different as i alternate between weeks 1 and 2. Also the rep range will vary from week to week (low/high/medium/low/high....), Low being around 3 reps, medium being around 6-7 reps, and high being around 10 reps.

    Week 1

    Day 1 – Back/Biceps

    Deadlift
    Wide-Grip Pulldowns
    Seated Cable Row
    Pull-Ups
    BB Curls
    DB Hammer Curls

    Day 2 – Chest/Triceps

    BB Bench Press
    Incline DB Press
    DB Decline Fly’s
    Dips
    Triceps Cable Pushdowns
    Overhead DB Extentions

    Day 3 – Legs/Core

    BB Squats
    Leg Press
    Lying Leg Curls
    Seated Calve Raise
    *Core Training*

    Day 4 – Delts/Traps

    BB Military Press
    Upright Rows
    Reverse Pec Dec Machine
    DB Shrugs


    Week 2

    Day 1 – Back/Biceps

    Good Mornings
    Close-Grip Pulldowns
    T-Bar rows
    Pull-Ups
    BB Curls
    Reverse E-Z Bar Curls

    Day 2 – Chest/Triceps

    DB Bench Press
    Incline BB Press
    Cable Fly’s
    Dips
    Skull Crushers
    Close-Grip Bench Press

    Day 3 – Legs/Core

    DB or BB Lunges w/box
    Leg Press
    SLDL
    Donkey Calve Raise
    *Core Training*

    Day 4 – Delts/Traps

    DB Military Press
    Standing Upright Rows
    DB Lateral Raises
    BB Shrugs



    Advice/tips on routine design and types of exercises appreciated.
     
  2. MaineSucks

    MaineSucks OT Supporter

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    Looks like a solid routine. I'd personally add in more ab work.
     
  3. Jeff Merr

    Jeff Merr Elite Member

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    Where do you think i can add that in? I know there is room on day 4, but thats the next day after doing core training on day 3...so im guessing i would still be pretty sore.
     
  4. Jeff Merr

    Jeff Merr Elite Member

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  5. MaineSucks

    MaineSucks OT Supporter

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    howabout doing heavy abs on day 1 and day 4 and throw in a high rep day somewhere else in the week. abs take all of 5 minutes, you can fit them in whenever
     
  6. Jeff Merr

    Jeff Merr Elite Member

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    So adding in a heavy ab day, like some roman chairs and shit like that on my back/bi day won't be to much training?
     
  7. MaineSucks

    MaineSucks OT Supporter

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    nah - abs don't take too long to get fatigued. I know guys that do ab work on every training day (mixed up between heavy and high rep). I prefer more rest, so keep it at 3-4. Aside from the AAS use, Arnold did abs every day

    and when I say heavy, I mean weighted shit - decline situps with a plates, rope abs, etc

    hit those twice a week, and do some high rep, bodyweight shit at some other point in the week
     
  8. Jeff Merr

    Jeff Merr Elite Member

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    Cool thanks man
     
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