What do you think of this workout?

Discussion in 'Fitness & Nutrition' started by Lupie, Apr 16, 2007.

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  1. Lupie

    Lupie I'm a virgin slut.

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    On each exercise I start moderately heavy (for me) and work my way up with weight (IE DB Benchpress 45x12, 50x10, 55x10, 60x8)

    Sunday - Off Day

    Monday - Arms


    Cable Tricep Pushdowns: 1x15, 1x12, 1x10, 1x10, 1x8
    (Superset) Standing EZ Curl Bar: 1x15, 1x12, 1x10, 1x10, 1x8

    Closegrip Benchpress: 1x10, 1x10, 1x8
    (Superset) Preacher Curl: 1x12, 1x12, 1x8

    Tricep Dip Machine: 3x12
    (Superset) Seated DB Curls: 3x10

    Tuesday - Back

    Pulldowns: 1x15, 1x12, 1x10, 1x10
    Barbell Rows: 1x12, 3x10

    One-Arm DB Row: 3x10
    (Superset) Hammer Strength Pulldowns: 3x10

    Deadlifts: 3x10


    Wednesday - Legs


    Leg Extensions: 1x15, 1x12, 1x10, 1x10
    Hack Squats: 2x12, 5x10
    Leg Press: 4x10
    Barbell Squats: 3x10
    Lying Leg Curls: 2x12, 2x10
    Standing One-Legged Curls: 2x12, 2x10


    Thursday - Chest

    Incline BB Press: 1x15, 2x12, 1x10, 1x8
    Flat Bench DB Press: 3x12
    Incline DB Flyes: 3x12
    Cable Crossovers: 3x12

    Friday - Shoulders

    Side Laterals: 1x15, 2x10, 1x8
    Reverse Flyes: 1x12, 2x10, 1x8
    Seated DB Press: 4x10
    BB Shrugs: 5x15

    Saturday - Off Day


    What do you think OT? I've been doing this for 2 weeks and I really like it :hs:
     
  2. MaineSucks

    MaineSucks OT Supporter

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  3. Ricey McRicerton

    Ricey McRicerton New Member

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    lol

    Pick a routine you didn't make.
     
  4. Lupie

    Lupie I'm a virgin slut.

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    i didn't say i made it :ugh:
     
  5. Lupie

    Lupie I'm a virgin slut.

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    everything sucks :wtc:
     
  6. Ricey McRicerton

    Ricey McRicerton New Member

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    What reputable place did you find a routine with an arms day?
     
  7. Lupie

    Lupie I'm a virgin slut.

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  8. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    go ahead and try it and see if you like it.
     
  9. Ghost of Swayze

    Ghost of Swayze Ofcourse you mad

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    Just arms in one day isnt as effective.

    Try and combining your triceps with you shoulders or chest routine. And your biceps with your back.
     
  10. Neo22

    Neo22 OT Supporter

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    oh its advanced huh? LMFAO
     
  11. Mitchj

    Mitchj OT Supporter

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    bodybuilding.com has so many routines you could find one saying anything
     
  12. jokka

    jokka OT Supporter

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    arms on monday ?

    i bet a frat boy wrote that
     
  13. dirtysouthboy

    dirtysouthboy New Member

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    That routine sucks a fat fucking cock.
     
  14. Neo22

    Neo22 OT Supporter

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    aside from his leg day there is nothing wrong with it.
     
  15. Memor

    Memor Active Member

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    Lupie that AV is hot as shit :bowdown:
     
  16. jag6984

    jag6984 New Member

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    Seperate arms and shoulder day? Ugh. As well, why do your big lifts at the end of the workout?

    Just do a push/pull/squat routine, it's so much better. Base your workouts on the action you are doing, not seperating into body parts.
     
  17. Skeletor

    Skeletor Guest

    upper/lower split, modified bill starr, NQ/Pur's stickied bodybuilder routine....



    I'm not experienced enough to confirm, but I'd be willing to bet that any of the three routines listed above would do you much better, and with fewer days/volume, than the routine you posted.
     
  18. JeremyD

    JeremyD New Member

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    Pretty much, when you see a routine that has an "arms" day, its gonna suck ass.
     
  19. Lupie

    Lupie I'm a virgin slut.

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    omg back to back positive posts :noes:
     
  20. Drewski

    Drewski New Member

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    :ugh:


    you get to put all your energy into working that body part instead of of doing it at the end of a combo (ie back/bi) when they are all tired.

    plus, there is the added bonus of getting each part of your arm getting worked 2 days instead of one...arm day and back/chest day day
     
  21. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Doesn't Cave do a routine like this?

    I did a routine similar to this one when I first started lifting and because of my diet and noob gains I gained 34lbs in like 6ish months. I've been on my most recent routine for over 5 months so I'm actually thinkin about going back to working 1 muscle group a day.
     
  22. antihero

    antihero OT Supporter

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    am i missing something or is there absolutely no direct bicep work here?
     
  23. Drewski

    Drewski New Member

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    you're missing something. I'm betting...your eyes.


     
  24. Neo22

    Neo22 OT Supporter

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    :bowdown::bowdown:
     
  25. Ghost of Swayze

    Ghost of Swayze Ofcourse you mad

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    Possible overtraining.

    Wont your arms develop better when combining compound routines with isolations in one session... then resting with proper eating, sleeping and recovery time. Instead of possibly overloading your arms with too much strain and not enough recovery time.
     
    Last edited: Apr 17, 2007
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