My New Workout Routine

[ZW52]

I have recently started a new workout routine. It combines doing 2 heavy sets for 10 reps on a compound exercise supplemented with 1 light set of 20 reps of another exercise for that same part. I do this routine M,W,F alternating between upper body and lower body.

Upper Body
Chin Ups 2x10 (Pulldowns 1x20)
Dips 2x10 (Push Ups 1x20)
Bench Presses 2x10 (Incline Presses 1x20)
Military Presses 2x10 (Lateral Raises 1x20)

Lower Body
Squats 2x10 (Leg Press 1x20)
Deadlifts 2x10 (Bent Rows or Leg Curls 1x20)
Calf Raises 2x10 (Seated Calf Raises 1x20)

Abs are done on lower body days. 3x20 crunches and 3x20 reverse crunches.

 

[EFFORT]

What are your stats, what is your weightlifting experience like, what are your goals?



Answer these and we can help you

 

[semag]

Originally posted by ZW52
Upper Body
Chin Ups 2x10 (Pulldowns 1x20)
Dips 2x10 (Push Ups 1x20)
Bench Presses 2x10 (Incline Presses 1x20)
Military Presses 2x10 (Lateral Raises 1x20)

Lower Body
Squats 2x10 (Leg Press 1x20)
Deadlifts 2x10 (Bent Rows or Leg Curls 1x20)
Calf Raises 2x10 (Seated Calf Raises 1x20)

The calves seem kinda redundant to me... how about 2x10 with a stretch at the bottom.

I'd say instead of 2x10, make it 2x6 and go heavier on all the compounds.

 

[morry]

Good to see some compound movements in there, but can I ask why you put that last 1x20 set in?

I prefer to go real hard on the first two (or three) working sets then have nothing left.

 

[mrRuckus]

Originally posted by ZW52


Lower Body
Squats 2x10 (Leg Press 1x20)
Deadlifts 2x10 (Bent Rows or Leg Curls 1x20)

Any minute now Warboss Alex is going to pop in and say if you can do deadlifts and squats the same day you're not doing either of them right... and i'm pretty sure i'd cry if i did them same day.

 

[silverwex]

If you're talking about STIFF LEG DEADS on leg day thats ok - but not 'normal' deads.

Ive been doing:

SQUATS

SL DEADS

CALF RISES

... on my leg days for the past year and have grown well with that.

SL DEADS work your hams (back of upper leg), squats work your quads (front of upper leg) - whereas normal deads work your quads just like squats, thats why you shouldnt perform 'normal' deads on leg day.

Think im right...

 

[semag]

yeah, i can't believe i missed that squat/dl on the same day... that's a no-no.

Here's what you could do.....
1) 2x6 squat + 1x20 leg curl + 2x8 bent over rows week1
2) 2x6 deadlift + 1x20 leg press week2
3) 2x6 SLDL + 1x20 leg press week 3
Repeat from beginning

 

[Aaron B]

There is nothing wrong with Squatting and Deadlifting on the same day. I've seen successful programs that called for squats, DLs, and bench in one session.

 

[RaWBLooD]

Originally posted by Aaron B
There is nothing wrong with Squatting and Deadlifting on the same day. I've seen successful programs that called for squats, DLs, and bench in one session.

but a smaller amount of volume as far as sets go and a shorter rest time as far as rest days in between.

 

[semag]

Originally posted by Aaron B
There is nothing wrong with Squatting and Deadlifting on the same day. I've seen successful programs that called for squats, DLs, and bench in one session.

then your weights aren't heavy enough.

 

[DJ4Real]

I like that routine. Me, I hate routine....I do whatever that comes to mind. I make sure that all of my body is worked out evenily. I just started working out.

 

[Aaron B]

Originally posted by semag
then your weights aren't heavy enough.

10 sets of 3 reps with 80% of my 1RM isn't heavy enough?

 

[semag]

I'd say no bro.

You just said 10 sets of 3 at 80% of ORM. I haven't maxxed in a while, but using a one rep max calculator, that shows me you're not pushing hard enough.

looking at the numbers the calculator put up.... 3 at 80% of my 1RM would be damn easy. 10 sets... eh, more of a cardio workout, but that's just too little weight. Push it up to 90% or so of your 1RM and do 6. Try that on your squat, and then drop it down to 80% of THAT, and do 20.

Then... tell me you feel like doing heavy deads.

 

[brucevangeorge]

**** CALCULATORS!

Pick a weight and lift it. If it feels heavy (3 reps a set or less) then its good. If it doesnt it wont do **** except get you a little toned (see FAT LOSS).

Are you lifting for muscle or just to say "Look at me guys I can lift too! Yaay."

Cause if youre not, get a ****ing stairclimber.