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Old 10-30-2012, 01:45 PM   #68
dabears
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Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
Alright, my routine is being questioned (and with lots of legit comments). I am far from an expert on routines, and I hate wasting time with a substandard one... so please help me build one! (long read I know)

My current one: (I can handle 4 day split) http://www.muscleandstrength.com/wor...out-split.html

The following program was built for me by my old trainer, who was a competitive bodybuilder. But its a 5 day split

Quote:
Monday - Shoulders / Triceps

Shoulders
DB Press - 4 Sets X 4 to 6 Reps
Military Press - 4 Sets X 5 to 8 Reps
Side Laterals - 3 Sets X 6 to 9 Reps
Rear delts cables - 4 Sets X 6 to 9 Reps
Triceps
Skulls - 3 Sets X 6 to 9 Reps
Press Downs - 3 Sets X 6 to 9 Reps
French Curls - 3 Sets X 6 to 9 Reps

Tuesday - Back / Traps / Forearms

Back
Pull Ups - 4 Sets X 5 to 8 Reps
Bent over rows - 4 Sets X 5 to 8 Reps
Wide Lat Pull Downs - 4 Sets X 5 to 8 Reps
Seat rows - 4 Sets X 6 to 9 Reps
Traps
DB Shrugs - 4 Sets X 6 to 9 Reps
Machine or Bar Shrugs - 4 Sets X 8 to 10 Reps
Forearms
Behind the back forearms - 3 Sets X 10 to 12 Reps
DB forearms side raise - 2 Sets X 10 to 12 Reps

Wednesday - Hamstrings & Calves

Hamstrings
Straight Leg Deads - 4 Sets X 10,8,6,10 Reps
Seated Hams - 4 Sets X 10,8,6,10 Reps
Lying Hams - 4 Sets X 10,8,6,10 Reps
Calves
Leg Press Calves - 4 Sets X 8 to 10 Reps
Seated 21s - 3 Sets X 21 Reps

Thursday - Chest / Biceps

Chest
Incline DB Press - 4 Sets X 6 to 8 Reps
Flat Bench Press - 4 Sets X 5 to 8 Reps
Pec Dec - 4 Sets X 6 to 9 Reps
Low Cables - 4 Sets X 6 to 9 Reps
Biceps
Preacher Curls - 3 Sets X 8 to 10 Reps
Incline DB Curls - 3 Sets X 8 to 10 Reps
Concentration curls - 3 Sets X 8 to 10 Reps

Friday - Quads / Calves

Quads
Squats - 5 Sets X 12,10,6,6,8 Reps
Leg Press - 4 Sets X 10,8,6,10 Reps
Lunges - 3 Sets X 8 to 10 Reps
Extensions - 4 Sets X 10,8,6,10 Reps
Calves
Seated Calves - 4 Sets X 8 to 10 Reps
Donkey 21s - 4 Sets X 21 Reps
I don't want to workout 5 days a week, as I like a rest day wednesday (and feel its beneficial) so I tweaked it down to the following:

Monday - Shoulders / Triceps

Shoulders
DB Press - 4 Sets X 4 to 6 Reps
Military Press - 4 Sets X 5 to 8 Reps
Side Laterals - 3 Sets X 6 to 9 Reps
Rear delts cables - 4 Sets X 6 to 9 Reps
Triceps
Skulls - 3 Sets X 6 to 9 Reps
Press Downs - 3 Sets X 6 to 9 Reps
French Curls - 3 Sets X 6 to 9 Reps

Tuesday - Back / Calves

Back
Deadlifts - 3 Sets x 6-8 Reps
Pull Ups - 4 Sets X 5 to 8 Reps
Bent over rows - 4 Sets X 5 to 8 Reps
Wide Lat Pull Downs - 4 Sets X 5 to 8 Reps
Seat rows - 4 Sets X 6 to 9 Reps
Calves
Leg Press Calves - 4 Sets X 8 to 10 Reps
Seated 21s - 3 Sets X 21 Reps

Thursday - Chest / Biceps

Chest
Incline DB Press - 4 Sets X 6 to 8 Reps
Flat Bench Press - 4 Sets X 5 to 8 Reps
Pec Dec - 4 Sets X 6 to 9 Reps
Low Cables - 4 Sets X 6 to 9 Reps
Biceps
Preacher Curls - 3 Sets X 8 to 10 Reps
Incline DB Curls - 3 Sets X 8 to 10 Reps
Concentration curls - 3 Sets X 8 to 10 Reps

Friday - Quads / Hamstrings

Quads
Squats - 5 Sets X 12,10,6,6,8 Reps
Leg Press - 4 Sets X 10,8,6,10 Reps
Lunges - 3 Sets X 8 to 10 Reps
Extensions - 4 Sets X 10,8,6,10 Reps
Hamstrings
Straight Leg Deads - 4 Sets X 10,8,6,10 Reps
Seated Hams - 4 Sets X 10,8,6,10 Reps
Lying Hams - 4 Sets X 10,8,6,10 Reps




I cut calf workload down to just once a week, replaced shrugs / forearm sets with 3 x 8 of deadlifts (thoughts?)

I think that routine is legit, I have experience with it, so I'm hoping someone can help me tweak it a little bit! Tried to do all the ground work as much as possible
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