Getbig Bodybuilding, Figure and Fitness Forums
September 03, 2014, 12:07:56 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Login Register  
Pages: [1]   Go Down
  Print  
Author Topic: Help me with my workout routine please  (Read 1551 times)
halinsmm
Getbig II
**
Posts: 18

Getbig!


« on: November 10, 2005, 09:46:15 PM »

I recently lost about 15 lbs this past summer b/c I stopped working out for a couple of months. I weighed 185 before and now I'm around 170. I need to gain more mass and would like to eventually get up to 200 like I had planned to do before I stopped working out. I started back up again 3 weeks ago. My workout is as follows:
Monday: Chest, Triceps, Legs
 Chest - flat bench (barbell)12x10x8x6, incline bench (barbell)8x8x6, decline bench (barbell)8x8x6, barbell overhead pull 10x8x8
 Triceps - skull crusher 8x8x6, lying triceps extension 8x8x6, dumbbell kickback 10x8x8
 Legs - squat 12(warmup)x10x8x6, stationary lunges 10x8x6, extensions 10x8x8, curls 10x8x8, seated calf raise 12x12x12, ankle flexion 12x12x12

Tuesday: Shoulders, Back, Biceps
 Shoulders: military press (dumbbell) 10x8x6, front raise (dumbbell) 10x10x8, side raise (dumbbell) 10x10x8, shrug (dumbell) 12x10x8
 Back: roman deadlift 10x8x6, wide grip pulldown 10x8x8, seated row 10x8x8, toe touch 10x10x10
 Biceps: wide grip barbell curl 10x8x6, alternating dumbbell curl 10x8x8, hammer curl 10x8x8

Thursday: Chest, Triceps, Legs
 Chest: flat bench (dumbbell) 10x8x6, incline bench (dumbbell) 8x8x6, bent arm pullover (dumbbell) 10x8x8, dumbbell flys 10x8x8
 Triceps: weighted dip w/ dumbbell 10x8x8, seated overhead extension (dumbbell) 10x8x8, cable pushdown 10x8x8, cable pulldown 10x8x8
 Legs: deadlift 10x8x6, lateral squat 10x8x8, leg abductor 10x10x10, leg adductor 10x10x10, standing kickback 10x10x10, standing calf raise 15x15x15

Friday: Shoulders, Back, Biceps
 Shoulders: behind neck barbell press 10x8x6, barbell upright row 10x8x8, bent over lateral raise (dumbbell) 10x8x8, standing cable cross 10x8x8
 Back: pullup 3 sets till burnout, wide grip row 10x8x8, one arm dumbbell row 10x8x8, good mornings 12x10x10
 Biceps: incline dumbbell curl 10x8x8, close grip barbell curl 10x8x8, reverse barbell curl 10x8x8


Obviously my off days are wednesday, saturday, and sunday. Feel free to make any changes to this to help me out here. Thanks.
Report to moderator   Logged
Bear03
Getbig IV
****
Gender: Male
Posts: 2650


back in the swing of things


« Reply #1 on: November 10, 2005, 09:59:11 PM »

don't do legs and chest on the same day
Report to moderator   Logged

:-)
halinsmm
Getbig II
**
Posts: 18

Getbig!


« Reply #2 on: November 10, 2005, 10:02:35 PM »

how should i organize which days to workout each muscle group? throw some suggestions out there that so i can start redoing my routine. thanks
Report to moderator   Logged
Bear03
Getbig IV
****
Gender: Male
Posts: 2650


back in the swing of things


« Reply #3 on: November 10, 2005, 10:04:48 PM »

do chest once, legs once, shoulders/bis once, and back once.  simple as that.  if you hit em hard they only need once a week.
Report to moderator   Logged

:-)
Bear03
Getbig IV
****
Gender: Male
Posts: 2650


back in the swing of things


« Reply #4 on: November 10, 2005, 10:06:52 PM »

although actually, now that i think about it, unless your bis are lagging, you should do bis with chest and tris with shoulders.
Report to moderator   Logged

:-)
NoCalBbEr
Getbig IV
****
Posts: 1697


Getbig!


« Reply #5 on: November 10, 2005, 10:16:11 PM »

lying extensins aka skull cruchers. damn thats a crap load of exerise per session. i would it to see how your reacts to it. but whats wrong with doing everything once a week? and going balls to the walls.
Report to moderator   Logged
halinsmm
Getbig II
**
Posts: 18

Getbig!


« Reply #6 on: November 10, 2005, 10:31:00 PM »

so should i do chest and tri's on monday, legs on tuesday, shoulders and forearms on thursday, and back and bi's on friday?
Report to moderator   Logged
NoCalBbEr
Getbig IV
****
Posts: 1697


Getbig!


« Reply #7 on: November 10, 2005, 10:40:09 PM »

this is really on you. bc  you have to learn what grow best with what.
Report to moderator   Logged
Sculpter
Getbig III
***
Gender: Male
Posts: 711

Getbig!


« Reply #8 on: November 10, 2005, 11:36:32 PM »

I was always a natural trainer (no gear) but I do believe in supplements such as creatine,glutamine & whey protein.When I was training (been away for almost 3 yrs due to personal "stuff") I hit one bodypart per day.My routine was as follows:
   Monday-Chest
   Tuesday-Back
   Wednesday-Legs
   Thursday-Shoulders
   Friday-Biceps & Triceps (yes 2 muscles this day but they are smaller muscle groups)
   Abs I would do Mon/Tues & Thurs/Fri but Mon & Thurs was upper abs & Tues & Fri was lower abs.A quite a bit of times i'd place the leg day at the beginning of the week also just for the fact that I hate training legs & great to get them out of the way early in the week Smiley
Report to moderator   Logged
halinsmm
Getbig II
**
Posts: 18

Getbig!


« Reply #9 on: November 11, 2005, 12:22:44 AM »

thanks to everyone . any other input from others would be useful as well
Report to moderator   Logged
buffbong
Getbig III
***
Posts: 498

Getbig!


« Reply #10 on: November 11, 2005, 05:51:17 AM »

the actual routine and exersizes selections are good just it would be hard doing legs after those other bodyparts. this is the spilt i use.
monday chest tri
tuesday back calves  abs
wensday off
thursday traps shoulders bis forearms
friday hams quads calves    abs
sat off
sunday off
i like shoulders and bis together cause shoulder dont remotly work them as for chest and bis they used to feel pretty beat i guess from all the tricep work from chest they felt tired.
Report to moderator   Logged
TNTBOOM
Getbig III
***
Gender: Male
Posts: 466

die or diet


« Reply #11 on: November 11, 2005, 07:17:55 AM »

although actually, now that i think about it, unless your bis are lagging, you should do bis with chest and tris with shoulders.
that is exactly whati do
and IMO it works best
i dont relly feel im hiting the tris hard enough when i mix them with chest
Report to moderator   Logged

...............
Pages: [1]   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.19 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!