Review my routine please??

Discussion in 'Health and Fitness' started by Sgt_Major, Jan 25, 2007.

  1. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    Monday

    Chest:
    1)
    Barbell Bench Press x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

    2)
    Barbell Incline Bench Press x 3 (8-10 reps)

    3)
    Dumbbell Decline Fly x 2 (8-10 reps)
    http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineFly.html

    4)
    Lever Chest Press 2 (8-10 reps)
    http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html



    Tuesday

    Biceps:
    1)
    Barbell Preacher Curl x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

    2)
    Barbell Curl x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

    3)
    Dumbbell Concentration Curl x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html

    Belly
    2-3 sets of choice


    Thursday

    Back:
    (I will be taking easy here as I am quite badly injured)

    1)
    Cable Seated Row x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

    2)
    Cable Close Grip Pulldown x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html



    3)
    Dumbbell Lying Row x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html

    Belly
    2-3 sets of choice

    Friday

    Shoulders
    1)
    Barbell Behind Neck Press x 4 (8-10 reps)
    http://www.exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress.html

    2)
    Dumbbell Lateral Raise x 4 (8-10 reps)
    http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

    Triceps
    1)
    Barbell Lying Triceps Extension x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html

    2)
    Cable Pushdown x 3 (8-10 reps)
    http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
     
  2. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    should note that this was given to me by a body builder, so its probably geared to that...

    Personally I think there's too many machines involved, but sub those with the free weight equivalent
     
  3. flaming

    flaming Valued Member

    What are your goals?
     
  4. TheCount

    TheCount Happiness is a mindset

    It is a very Bodybuilder-esque routine, needs a bit more focus on compound exercises with isolation as an extra
     
  5. Sgt_Major

    Sgt_Major Ex Global Mod Supporter


    That was my initial reaction to it.

    Goals are purely speed and strength with minimal mass
     
  6. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    should say atm Im doing squats, benchpress, the barbell lifts behind and in front of neck, and barbell curls (I think these arent the best, but dunno what to replace them with)
     
  7. TheCount

    TheCount Happiness is a mindset

    Personally I would say for your goals (presuming you have adapted to training) you want to go for a brute strength routine rotating between 6*4, 10*3 and 5*5 every 2 weeks. Squats, Deads, Chins, Bench and then some Isolation exercises if you want like Zottman / Concentration Curls and Skullcrushers.

    Building speed from the strength is really easy. Few Olympic exericses every now andthen will help with explosive power
     
  8. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    cheers man - thats the kinda input Im looking for.
     
  9. flaming

    flaming Valued Member

    Im just going for strength to. Im doing 3 sets of 3 reps.
    Pullups, millitary press and deadlift. 3 days a week with a Heavy, medium and light day.
    I seam to do better with less exercises.
     
  10. TheCount

    TheCount Happiness is a mindset

    3*3 is another method, however I'd say in general it hasn't got enough volume for a general strength/speed type of routine, at least not for main exercises. On olympic lifts 3*3 is reasonable.
     
  11. g-bells

    g-bells Don't look up!


    be careful with the behind the neck presses because it puts the shoulder in an un-natural position
     
  12. TheMachine

    TheMachine Valued Member

    5x5 or 3x3 are better choices
     
  13. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    cheers guys.
     
  14. narcsarge

    narcsarge Masticated Whey


    Greetings Sgt! I am adjusting my routine to prep for a competition I have in February. I would stick with the compound exercises as TheCount has stated. The changes I am making have more to do with increasing muscle endurance as opposed to size gains. I feel, and my sparring partners have told me, that my power is fine. I need to increase my speed and my endurance though.
     
  15. Incredible Bulk

    Incredible Bulk Eat-Lift-Eat-Sleep-Grow

    kinda concerned a bodybuilder left out leg day? :confused: :eek:
    do not like that work out one iota mate.

    back day is appalling, no bent rows, deads or chins?!
    why do biceps get their own day while their bigger counterpart (triceps) is left to languish after shoulder day?

    start from scratch with another workout IMO :)
     
  16. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    :D

    Likely the best idea yet
     
  17. SickDevildog

    SickDevildog Lost In The Sauce

    What are your goals Sgt.Major?

    Anyways have a look at these 3 programs and see if you like one of them.

    WSFSB-II
    Awsome program and simple to follow
    http://defrancotraining.com/articles/articles.htm

    HFT
    Good program and it aint complicated either.
    http://www.t-nation.com/findArticle.do?article=06-017-training

    Starting Strength
    Doesnt get any simpler than this.
    http://www.martialartsplanet.com/forums/showthread.php?t=58907

    This Article explains why the big lifts are important and how they are catogerized, good read IMO:
    http://www.martialartsplanet.com/forums/showthread.php?t=59097
     
  18. MA_Angel

    MA_Angel New Member

    It looks good so far, I like how you divided the major muscle groups up into different days of the week.
     
  19. Tartovski

    Tartovski Valued Member

    Seem to be doing alot of sets for pure strength training. Read this:

    http://www.exrx.net/WeightTraining/LowVolumeTraining.html
    "Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996). These studies have been criticized for using untrained subjects. Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition during the 13 week study. Interestingly, no significant differences were found between groups for any of the test variables; including muscular strength, muscular endurance, and body composition."

    And to build a routine:
    http://www.exrx.net/WeightTraining/Instructions.html
     

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