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Getbig Bodybuilding Boards => Training Q&A => Topic started by: huge56 on February 28, 2007, 08:57:14 AM
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Decided to take you guy’s advice after I realized that what I had was quite possibly the dumbest fucking routine in the world and I constructed a new one. Tell me what you think and then modify what you would like.
Monday:
Squats 3x6
Flat Bench Press 3x6
Bent Rows 3x8
Military Press 3x6
Tuesday:
Leg Curls 3x8
Calf Raises 2x20
Shrugs 3x8
Barbell Curls 3xmax
CG Bench Press 3x max
Wednesday:
Squats 3x8
Incline Bench Press 3x6
Dead lifts 3x5
Arnold Presses 3x8
Thursday:
Leg Curls 3x8
Calf Raises 2x20
Shrugs 3x8
Incline Curls 3x10
Cable Pushdown 3x10
Friday:
ATG Squats: 3x5
Bench Press 3x6
Bent Rows 3x8
Military Press 3x6
Starting next day I will do abs Mon, Tues, Thurs, and Friday. Unable to this week because of stomach virus.
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I would put front squats in there some where.
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I would put front squats in there some where.
Standard squats are very good unless there's a specific reason to go to something else-comfort, emphasis on a different area.
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but what do you think off the actual routine. Would it be a good split for both size and mass?
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Why are you so hell-bent on doing Squats and Bench Press three times a week (among other things). I don't think anyone was commenting on how much work you were doing within each given workout/day. It was how much you were fitting into the whole week! You're still trying to hit everything 3 times a week, and you're going to out-do yourself!
Try to break down your first post into a 4-day split - Monday & Tuesday + Thursday & Friday. Do a similar workout on Mondays & Thursdays and a similar one on Tuesdays & Fridays. This way you'll get everything in TWICE a week.
Based on your post, try something like this:
Monday:
Squats 3 x 6
Bench Press 3 x 6
Bent Rows 3 x 8
Military Press 3 x 8
Tuesday:
Leg Curls 3 x 8
Standing Calf Raises 2 x 20
DB Shrugs 3 x 8
Bar Curls 3 x 8-12
CF Bench 3 x 8-12
Wednesday:
OFF
Thursday:
Leg Press 3 x 8
Incline Bench 3 x 6
Reverse Pulldown 3 x 8
Arnold Press 3 x 8
Friday:
Stiff-Leg Deadlifts 3 x 8
Seated Calf Raises 2 x 20
Behind the Back Barbell Shrugs 3 x 8
Incline Curls 3 x 10
Pushdown 3 x 10
Saturday & Sunday:
OFF
And work your upper abs on Mondays & Thursdays and your lower abs on Tuesdays & Fridays.
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too much frequency! if you want to do that kind of frequency i think its impossible to give too much intensity or it will be a monster overtrainning...
if you want something like that, go look for DC Trainning or HST...you will have to cut a lot of sets, but you train your bodyparts with more frequency during the week (if thats what you want)