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Author Topic: Need some advice on my routine  (Read 1844 times)
« on: November 10, 2005, 01:54:34 PM »

Hey guys, im new here, been lifting on and off for about a year, but im finally starting to get serious about it, im working on a four day split, broken up like this

Day 1-Chest/Bis/abs

Incline Bench 4x6-10
DB Press 4x6-10
Incline DB Flies 4x6-10
Dips/Pushup Superset- 4 sets, each one to failure

BB Curls 3x6-10
Hammer Curls 3x6-10
Reverse Curls 2x6-10

Decline Sit-ups(weighted)4x25
Planks/Side Planks

Day 2-Quads/Calves

Squats 5-12,10,8,6,4
Leg Press 5-12-10-8-6-6
Leg Ext 5- 15-12-10-8-6

Seated Calf Raises
Standing Calf Raises Both at 4 x 20-15-15-12

Day 3-off

Day Four-Back/Tri's/abs

Deadlifts 5x12-10-10-10-8
Reverse Grip PD's 4x6-10
BB Rows/Single Arm rows 4x6-10
Seated Cable Rows 4x6-10

Decline Lying Triceps Extensions 4x6-10
CG Bench Press 3x6-10
weighted bench dips 4x6-10

Lying reverse crunch 4x20-25
bicycles 4x20-25

Day 5-Shoulders/Hams/calves

This is a tri set, 5 sets of 6-8 exercises
Power Cleans

Not sure if i should add Trap work afterwards

Then for hams
Stiff Legged Deadlift 5x12,10,8,8,8
Lying Leg Curl 3x12,10,8
Standing Leg curl 3x12,10,8

same as day 2
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Getbig V
Gender: Male
Posts: 33211


« Reply #1 on: November 10, 2005, 04:22:57 PM »

looks good to me. i dont touch power cleans etc myself, but if you got good technique and know how to do them well i'm sure it's allright. as for traps if you feel they need specific work add to either back or shoulder day. but all in all it looks like a good selection of exercises from what i can tell
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« Reply #2 on: November 10, 2005, 04:55:06 PM »

I just recently started power cleans, but have been told my technique is almost spot on.  So that is why i have decided to make them a stape in my workout, as im trying to incoorporate more compound exercises in my regimen.

With this workout, would I be ill advised to maybe add in some direct forearm training, mine seem to be lagging behind in comparison to the rest of my body, i was thinking of throwing them in on my back and chest days, when im working my biceps and triceps

perhaps doing reverse curls for 4 sts on each day

Also, what kind of cardio would be recommended, maybe doing 15mins on a starclimber

4mins warmup
1 min moderate
30 sec spring kind of intervals?

Id appreciate any feedback, im glad my workout seems to be a good base to build on
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Getbig III
Gender: Male
Posts: 711


« Reply #3 on: November 10, 2005, 07:00:28 PM »

There is only 2 things I would change in your routine myself.1st is regarding to chest.I would place the weighted dips earlier in the routine  (2nd exercise) & keep the flys for last.Also for your biceps I would get rid of the reverse curls & place preacher bench curls 2nd & do the hammer curls last in my routine for biceps.
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« Reply #4 on: November 22, 2005, 11:06:22 AM »

bump, anyone else have any good advice on this?
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Getbig IV
Gender: Male
Posts: 3309

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« Reply #5 on: November 22, 2005, 02:10:10 PM »

i personally feel presses and flyes were more effective for me buliding chest.

i usually start with a press (incline or flat), do a flye movement to rest my tri's, do another press, than dips.

if you feel dips work your chest more than presses go ahead i dont thikn they do for me
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