Which of these two routines is best? I have two to compare

Discussion in 'Fitness & Nutrition' started by Wombats Unlimited, Dec 23, 2005.

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  1. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    This is my current routine:

    Monday - Chest and Tris

    5 Chest exercises: barbell bench, dumbell bench, dumbell flys, incline bench, pec deck, 3x8 for each exercise

    4 Tri Exercises: overhead tri extension (dumbell), weighted dips, tri machine, cable pulldown 3x8 for each exercise

    Tuesday - Shoulders and Bis


    5 Bi exercises: db curl, preacher curl, hammer curl, concen curl, curl machine 3x8 for each exercise

    5 Shoulder exercises: lateral raises, lateral raise machine, dumbell raises (straight up, dont know what theyre called), 2 other exercises I dont know the name of. 3x8 for each exercise

    Wednesday - Back and Abs


    5 Back exercises: stiff legged deadlifts, shrugs, lat pulldown machine, lower back machine, db flys 3x8 for each exercise

    Abs: ab machine (hate crunches), oblique machine 3x 15 for each, heavy resistance

    Thursday - Legs and Bis (Bis are lagging)

    5 Legs exercises: bent leg deadlifts (light), dumbell squats (hate barbell), dumbell lunges, leg press, calf raises. 3x8 for each exercise

    4 Bi exercises: db curl, preacher curl, hammer curl, curl machine 3x8 for each exercise

    This is the one I'm considering:

    Monday - Back Chest and Tris

    4 Back exercises: deadlifts, shrugs, lat pulldown machine, lower back machine, 3x8 for each exercise

    3 Chest exercises: barbell bench, dumbell flys, incline bench, 3x8 for each exercise

    3 Tri Exercises: weighted dips, tri machine, cable pulldown 3x8 for each exercise

    Tuesday - Legs Shoulders and Bis

    4 Legs exercises: straight leg deadlifts (light), squats, dumbell lunges, leg press 3x8 for each exercise

    3 Bi exercises: preacher curl, hammer curl, concen curl 3x8 for each exercise

    3 Shoulder exercises: bent over rows, lateral raise machine, db shoulder press 3x8 for each exercise
    Wednesday - Back, Chest, Tris

    4 Back exercises: deadlifts, shrugs, lat pulldown machine, lower back machine, 3x8 for each exercise

    3 Chest exercises: barbell bench, dumbell flys, incline bench, 3x8 for each exercise

    3 Tri Exercises: weighted dips, tri machine, cable pulldown 3x8 for each exercise

    Thurs - Legs, Shoulders, Bi's

    4 Legs exercises: straight leg deadlifts (light), squats, dumbell lunges, leg press 3x8 for each exercise

    3 Bi exercises: preacher curl, hammer curl, concen curl 3x8 for each exercise

    3 Shoulder exercises: bent over rows, lateral raise machine, db shoulder press 3x8 for each exercise

    Saturday - Abs, core muscles/ stablizers/rotaror cuffs etc
     
  2. toconnx

    toconnx New Member

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    they both look pretty crappy.
     
  3. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    How constructive. Big help.
     
  4. Jeff Merr

    Jeff Merr Elite Member

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  5. Letifo

    Letifo Moderator

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    it's too late for me to be really constructive, maybe i will be tomorrow. Some quick stuff, that first routine is truly terrible. The back day is truly truly terrible. I don't consider any of those a legitimate back exercise.

    second one sucks too, but a quick and easy improvement would be to make wed. a rest day and bump the current wed./thurs. days back to thurs/fri. I don't know what exactly saturday means, but if you want to go to the gym to do that, go for it.
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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  7. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Unfortunately, I can only get to the gym mon-thurs, so I have to do 4 days straight. I do think the second routine is tough, I did the first two days and I was dead on wednesday.
     
  8. cavefish

    cavefish You ain't a crook son, you just a shook one

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    You're doing almost 15 sets for every muscle group which is a little too much, back off on the volume some.

    The second routine looks a lot like Arnold's fucking Advanced routine from the encyclopedia, and that will run you into the ground with a quickness. You think you can do that kind of volume every day without lots of drugs and sick genetics, think again.
     
  9. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Anyone else?
     
  10. pckt10s

    pckt10s New Member

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    Depends what your goals are
     
  11. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Add mass as quickly as possible, I put on 20 pounds in 3 months with the first plan, I only have another 3 months to bulk and want to put on another 20.
     
  12. Chris3G

    Chris3G Bullshark Testosterone

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    you are currently doing 27 sets a week for biceps? :wtf:

    that's absolutely ridiculous.

    also as someone else mentioned you're not doing any actual back work on your back day
     
  13. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Would Christophers routine be a good mass-builder? Is there anything else out there thats relatively simple to follow (I hate keeping a journal for complicated programs)?
     
  14. Icuradik

    Icuradik Guest

    If you want to work bis twice in a week, why not do them on the first and last day?
     
  15. hsmith

    hsmith OT Supporter

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    there is a good mass building routine in the archives by lefito i think
     
  16. tkluu

    tkluu New Member

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    replace lat pull downs with pullups and lower back machine with bb rows
     
  17. LancerV

    LancerV Something Happened OT Supporter

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    Do one if you dont see anything off it then swtich it :hsugh:
     
  18. pckt10s

    pckt10s New Member

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    I would increase the reps per set and go with the second one. To build mass (hypertrophy) or increase endurance, reps should be between 12-20. If you want overall strength 3-6 reps.
     
  19. pckt10s

    pckt10s New Member

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    Also it depends on your eating habits. 20 pounds more in 3 months is hard to do and can get expensive.
     
  20. LancerV

    LancerV Something Happened OT Supporter

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    Depends 20lbs of fat wouldnt be hard to do in 3months, 20lbs of muscle would be hard to do ;)
     
  21. pckt10s

    pckt10s New Member

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    They are both important. That is why I posted again about the nutrition.
     
  22. btatedash

    btatedash New Member

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    try chad waterbury's Anti-Bodybuilding Hypertrophy I at t-nation.com. It's a good routine that hits your whole body twice a week, once at 10x3 and then at 5x10, so you get both high volume and high intensity.

    Your bis don't need as much volume as you're trying to give them- you're wasting your time and energy

    And for the love of god, DON'T USE THE LOWER BACK MACHINE.
     
  23. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    '


    Maybe this is stupid, but why would I want an Anti-bodybuilding routine? I'm going for the bodybuilder look, certainly not the powerlifter look. The other suggestions I'll definately incorporate.
     
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