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Author Topic: Changing my routine  (Read 1222 times)
oldtimer1
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« on: October 11, 2012, 04:46:06 PM »

I change my routine from time to time. I'm going back to this Yates inspired routine. What do you think? It gives me more time for my running. All sets are work sets outside of warm ups. Sets are done to exhaustion.

Monday: CHEST AND BICEP
Flat bar bench      1 set of 8 reps
Incline bar bench  1x 8
dumbbell incline    1x 8
Flat fly                1 x10

Barbell curl          1 x 10
alternate db curl   1 x 8
single arm pulley curl 1 x 12
db concentration curl 1 x 12

fourarm  curl 1 x 20
reverse wrist 1 x 15

incline situps 1 x 20
weighted crunches 1 x 20
pulley crunches 1 x 25

gripper work  2 x 20

Tuesday: LEGS
leg press 1 x 15
deep squats 1 x 10
machine squats 1 x 10
lunges 1 x 8
leg ext  1 x 20
seated leg curl 1x 15
standing leg curl 1 x 12

hanging leg raise 1 x max
weighted crunch 1 x 20
pulley crunch   1 x 25

leg press calf 1 x 25
standing calf 1 x 15
seated calf 1 x 15

neck work

Wednesday off:


Thursday: BACK
Power cleans  3 x 3 then 1 x 1
dead lifts        1 x 6
chins              1 x max
seated v bar pulley rows 1 x 12
dumbbell row off bench 1 x 10
reverse pull down  1 x 10
stiff dead off block  1 x 8
weighted back extensions 1 x 15
weighted crunches 1 x25


Friday:DELT AND TRICEP
Press behind the neck 1 x 8
dumbbell press 1 x 8
dumbbell laterals 1 x 10
one arm pulley laterals 1 x 10
rear dumbbell laterals 1 x 10
barbell shrugs 1 x 12

weighted dips 1 x 10
tricep pulley pushdowns 1 x 10
lying tricep skull crush extensions 1 x 8
reverse pulley one arm tricep extensions 1 x12

Hanging leg raise 1 x max
hip raises 1 x max
pulley crunches 1 x 25

Week end off
  


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Yev33
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« Reply #1 on: October 11, 2012, 10:21:01 PM »

Personally I think you could cut out some movements that are somewhat redundant IMO.

Monday: Chest and Bicep
Flat Bar bench
Dumbell Incline
Flat Fly
Barbell Curl
Db concentration curl
Forearm curl
reverse wrist curl
Incline Sit ups

Tuesday: Legs
Leg press
deep squats
lunges
Seated leg curl
Hanging leg raises
Pulley Crunch
Standing Calf raise
Seated calf raise
neck work

Thursday: Back
Power Cleans
Deadlifts
Chins
Dumbell Row
weighted back extentions
weighted crunches

Friday:DELT AND TRICEP
Press behind the neck
dumbbell laterals
rear dumbbell laterals
barbell shrugs

weighted dips
lying tricep skull crush extensions
reverse pulley one arm tricep extensions
hip raises
pulley crunches
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oldtimer1
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« Reply #2 on: October 12, 2012, 07:03:36 AM »

I realize that and thanks for your feed back. I sometimes think I do that because I just like the variety. On the other hand it's because it's almost an insecurity thinking.  I don't want to lose out on the benefit of the change in an exercise. An example of that is the power clean and deads. Power cleans are explosive and fast. They take some athletic skills. Deads on the other hand is a pure strength lift. I realize I should do one or the other but when doing single set training I feel it's not over kill to do both.

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