Rate/critique my routine/schedule.. v1.0b

Discussion in 'Fitness & Nutrition' started by DatacomGuy, Apr 3, 2006.

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  1. DatacomGuy

    DatacomGuy is moving to Canada

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    Day 1 (Mon) - Arms and Shoulders + AM Cardio
    • Overhead press w/ barball
    • Upright Row
    • Side Delt Raise
    • Dumbbell Kickback
    • Preacher Curl
    • Forearm Curl
    • Reverse Forearm Curl
    Day 2 (Tues) - Rest and AM Cardio

    Day 3 (Wed) - Butt, Thighs, and Legs + AM Cardio
    • Hack Squat
    • Leg Curl
    • Leg extension
    • Heel raise with dumbbells (reverse calf raise)
    • Calf Raise
    • Ankle Flexion
    • Dumbbell lunge
    • Lateral Lunge
    • Squats
    • Duck Squat
    Day 4 (Thurs) - Rest and AM Cardio

    Day 5 (Friday) - Chest, Abs, and Back + AM Cardio
    • Incline Bench
    • Dumbbell Fly
    • One-Arm Dumbell Row
    • T-Bar Row
    • Dubbell Trunk Twist
    • Oblique Trunk Rotation
    • Dumbbel Side Bend
    • Bench Press
    Day 6 (Sat) - Rest and AM Cardio

    Day 7 (Sun) - Rest and AM Cardio

    What do you guys think? Any changes, anything to remove, anything to add??

    See this thread for goals, etc.

    As always, thanks for the help.
     
  2. devman

    devman New Member

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    more heavy tricep work, try to add in deadlifts, i also wouldnt do 10 leg exercises
     
  3. Jeff Merr

    Jeff Merr Elite Member

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    Set/rep range would be important to add, that looks like a lot of volume
     
  4. chizzle

    chizzle New Member

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    I did 4 leg exercises + supplemental calves today and almost died...I can't imagine doing 10 exercises...
     
  5. DatacomGuy

    DatacomGuy is moving to Canada

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    OK.. Here is a revised. Revisions in italics/bold

    Day 1 (Mon) - Arms and Shoulders + AM Cardio
    • Overhead press w/ barball
    • Upright Row
    • Side Delt Raise
    • Dumbbell Kickback
    • Preacher Curl
    • Forearm Curl
    • Reverse Forearm Curl
    • Dumbbell Tricep Extension or Barbell Tricept Extension
    Day 2 (Tues) - Rest and AM Cardio

    Day 3 (Wed) - Butt, Thighs, and Legs + AM Cardio
    • Hack Squat
    • Leg Curl
    • Leg extension
    • Heel raise with dumbbells (reverse calf raise)
    • Calf Raise
    • Ankle Flexion
    • Dumbbell lunge
    • Lateral Lunge
    • Squats
    • Duck Squat
    • Barbell Straight-Leg Deadlift or Dumbbell Straight-Leg, Straight-Back Deadlift
    Day 4 (Thurs) - Rest and AM Cardio

    Day 5 (Friday) - Chest, Abs, and Back + AM Cardio
    • Incline Bench
    • Dumbbell Fly
    • One-Arm Dumbell Row
    • T-Bar Row
    • Dubbell Trunk Twist
    • Oblique Trunk Rotation
    • Dumbbel Side Bend
    • Bench Press
    Day 6 (Sat) - Rest and AM Cardio

    Day 7 (Sun) - Rest and AM Cardio

    I'm new at this, so I don't really know which exercises are better then others. What exercise do you guys recommend over others and I'll edit accordingly? I'm not sure which leg exercises are better then others, etc.
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    way too much leg work
     
  7. Jeff Merr

    Jeff Merr Elite Member

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  8. Devil

    Devil I have become my terror. OT Supporter

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  9. Jeff Merr

    Jeff Merr Elite Member

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    Ya i'd imagine, you loose quite a bit of momentum, never tried em myself.
     
  10. DatacomGuy

    DatacomGuy is moving to Canada

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  11. DatacomGuy

    DatacomGuy is moving to Canada

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    How is this for legs..

    Day 3 (Wed) - Butt, Thighs, and Legs + AM Cardio
    • Leg Curl
    • Leg extension
    • Heel raise with dumbbells (reverse calf raise)
    • Calf Raise
    • Dumbbell lunge
    • Squats
    • Barbell Straight-Leg Deadlift or Dumbbell Straight-Leg, Straight-Back Deadlift
    I can always mix this list up... every 3 weeks switch it up or something too..
     
  12. Jeff Merr

    Jeff Merr Elite Member

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    my point exactly :bigthumb:
     
  13. DatacomGuy

    DatacomGuy is moving to Canada

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    I know it.. That's why I posted above..

    Consider me an idiot. I want to figure out which to weed out, etc.
     
  14. Jeff Merr

    Jeff Merr Elite Member

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    don't use so much isolation.

    Day 1 - Back/Bi's

    Deadlift or GM's
    Seated row or T-bar row
    Pullups
    BB curls

    Day 2 - Legs

    Squats
    DB lunges
    SLDL's
    Seated or donkey calf raises

    Day 3 - Chest/Tri

    BB bench
    Incline DB press
    Dips
    Over-head DB extentions
    Close-grip bench(burnout)


    You're only training 3 days a week, so i would just throw in delts somewhere, find a spot for some military press and standing upright rows
     
  15. nwmrkt

    nwmrkt New Member

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  16. DatacomGuy

    DatacomGuy is moving to Canada

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    This would work.. (as well as Jeff's)

    Now what about diet? I still have 20 lbs or so of weight that I want to do, and a lot of BF% I still want to drop. Should I stay on a cutting diet while doing this program? I'm not comfortable starting a clean bulk diet while still being 20 lbs overweight..
     
  17. DatacomGuy

    DatacomGuy is moving to Canada

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  18. Jeff Merr

    Jeff Merr Elite Member

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    pics?
     
  19. TQ

    TQ OT Supporter

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    I would add kickbacks + tate press for triceps.
     
  20. DatacomGuy

    DatacomGuy is moving to Canada

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    I need to take an update pic... I'll do it in the morning..
     
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