New routine:noes:

Discussion in 'Fitness & Nutrition' started by life, Oct 1, 2006.

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  1. life

    life pure sex

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    I've never followed a workout routine before, but I figured that to get as ripped as some in F&N, I'd make my own (which is a hybrid of one I just made up and some influence from Acura's:o:dunno:).

    I'd like to hear suggestions, or if I just need to start over completely.:)

    MONDAY
    Squat 3x8-10
    Leg press 3x15
    Leg extension 3x10-12
    Leg curl 3x10-12
    Standing/seated calf raise 3x15

    TUESDAY
    Flat BB bench 12, 6, 6, 4, 2-3
    Incline BB bench 12, 6, 6, 4, 2-3
    Flat DB bench/flies 3x8-10 ea.
    Incline DB bench/flies 3x8-10 ea.
    *Should I add decline exercises (BB/DB bench/flies)?*

    WEDNESDAY
    BB bent over rows 3x8-12
    DB bent over rows 3x8-12
    Dead lift 8, 4, 4, 2, 2
    Good morning 3x8
    Power clean 3x8-10
    T-bar rows 3x6-8

    THURSDAY
    Skull crusher 3x10-12
    Preacher curls 3x10-12
    Close-grip bench 3x10-12
    DB behind head tri ext 3x10-12
    DB standing alternating curl 3x10-12
    DB seated concentration curl 3x8-12
    BB wrist curls (in/out) 3x10-12
    Cable tri pull-downs 3x15

    FRIDAY
    BB military press (in front neck/behind neck) 3x10-12
    DB seated shoulder press 3x10-12
    DB shrugs 3x8-12
    BB upright rows 3x8-12
    DB lateral raise 3x8-12

    SATURDAY
    Lying leg raise 3x15
    Lying leg extension 3x15
    Crunches (middle/side) 3x15 ea.
    Ab machine 3x15 (middle/side) 3x15 ea.
    ________________________

    Anything repetitive I should eliminate, or any other comments/suggestions/improvements I greatly appreciate.:bigthumb: Thanks.
     
  2. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    overtraining.jpg
     
  3. MaineSucks

    MaineSucks OT Supporter

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    delete the entire routine :bigthumb:
     
  4. life

    life pure sex

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    :hsugh: Why?
     
  5. K20Z3

    K20Z3 New Member

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    holy shit bro the sum overtraining u got there
     
  6. Steve325

    Steve325 Guest

    more is not better
     
  7. m0untaind3w

    m0untaind3w OT Supporter

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    I'd be amazed if you could actually do that IMO :dunno:
     
  8. y1997

    y1997 Made in the U.S.S.R.

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    My routine used to look like that, and I gained a fair ammount of muscle while on it. I suggest taking a break on tursday, and just doing abs randomly throughout the week. Also lower the reps and increase the sets on leg days. You might be able to do more weight as well.

    I had a question though, I allways thaught hypertrophy
    was 8-12 reps, is that true?
     
    Last edited: Oct 2, 2006
  9. AK-47

    AK-47 Banned

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    looks like a regular BB'er body part/day split, why is everybody saying it's overtraining? except wednesdays everything looks like it wouldn't be too much to handle
     
  10. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    find a way to incorporate sldl and lunges

    why bb and db in the same workout? why not bb bench, db incline, flat flies one week, db bench, incline bb, incline flies next week?

    i'd get rid of the db rows. that's a lot of work for back day, are you going to have enough energy to have an intense workout?

    i don't think you need all of that stuff. skull crusher, close grip bench, db curl, concentration curl and some form of cable superset (curl/extension) should be more than enough

    looks ok.. maybe you could take one of your back exercises and put it in this day?

    waste of a day imo. why not do some ab/core work at the end of your other workouts?
     
  11. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    he's a noob, i see nothing wrong with him diong higher reps/lower weight for now.
     
  12. life

    life pure sex

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    Awesome, thanks infinite.:bigthumb:

    I'll work out a new plan that splits up some of the lifts into a two week plan.
     
  13. Steve325

    Steve325 Guest

    hypotherapy :rofl:
     
  14. y1997

    y1997 Made in the U.S.S.R.

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    :mamoru: My bad, I mean Hypertrophy.
    .
     
    Last edited: Oct 2, 2006
  15. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    :rofl:
     
  16. y1997

    y1997 Made in the U.S.S.R.

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    Hypertrophy :o

    This is how you know you need some sleep. :wtc:
     
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