NEW workout routine.

[Industry]

Yeaaaaaahhhhh! My doctor just cleared me to workout again. I had a wrist injury (from something else) that has kept me on the side for the last month. Ok so here it goes.

Moday: Chest & Triceps

Bench Press 4X8-10
Inclind 4X8-10
Cable Crossovers 4X8-10

Triceps
Pressdowns 3X8-10
Dips 3X8-10
Skullcrushers 3X8-10


Wednesday: Back & biceps

Pulldowns 4X8-10
Rows 4X8-10
Deadlifts 4X8-10

Biceps
Bar Curls
Concentration Curls
Preachers


Friday: Shoulders & Legs

Need some help with these excersizes. I for sure will be doing Squats, Leg Press, and Calf workout. but for shoulders I am stumped.

If you just have to see what I look like now then check it out here

http://savingface.bestmusicpages.com/workout2.jpg

I will be using DIESEL's bulking guide (thanks man) and a few saupplements... creatine, glutamine, protein, multi and h20. I thought about using a prohormone but I think I'll just take it slow for now.

Thanks for yer help.

 

[DIESEL]

Moday: Chest & Triceps

Bench Press 4X8-10
Inclind 4X8-10
Cable Crossovers 4X8-10

solid.

Triceps
Pressdowns 3X8-10
Dips 3X8-10
Skullcrushers 3X8-10

order's all wrong. pressdowns are a finisher..why? because you should never have a pulley based exercise as your starter.. why again? BECAUSE THE PULLEY NOT THE MUSCLE DOES MOST OF THE WORK !

So.. try this..

Dips (and you can also substitute Close-grip Bench.. a better exercise IMHO.. b/c dips done incorrectly become a chest exercise)
Skulls
THEN pressdowns

Wednesday: Back & biceps

Pulldowns 4X8-10
Rows 4X8-10
Deadlifts 4X8-10

Again with the pulleys! garbage... have you even done deads that you leave them to the end of a back workout?? You must go light or something...jeez.

Anyway,

Deads.. HEAVY.. fukk 8-10 reps maybe as a warmup.. 4-6 tops (but do 8-10 the first week, since you're coming back... )
Rows (do 2 sets)
Pull ups (palms out) (2 sets to failure)
Pulldowns (alternate between wide grip and close grip) you may also want to throw in some Seated Rows for variety

Biceps
Bar Curls
Concentration Curls
Preachers

Bar curls - straight bar
Concentration curls - garbage
Preachers - garbage.

Try this:

Heavy straight bar curls
Superset: Reverse grip EZ bar curls/hammer curls
Incline Seated DB Curls (incline at 35-45 degree angle)

Friday: Shoulders & Legs

Legs: do them on their own day.

In the following order:

Squats
Leg Press
Hack squats (2 sets)
Stiff-leg Deads (3 sets) between 4-8 reps - hams thrive on heavy weight..
Heavy Leg Curls (2 sets - don't do more than 8 reps

Squeeze in delts on another day..

Do
Military Press (3)
Side Lateral Raises (2)
Bent-over real lateral raises (2)
Heavy Barbell Shrugs (3)
DB Shrugs "run-the-rack" (2)
Need some help with these excersizes. I for sure will be doing Squats, Leg Press, and Calf workout. but for shoulders I am stumped.

there you go bro, get fukkin' huge!

D

P.S. do the 8-10 reps for 2 weeks, til your body gets back into the swing of the gym and your muscle memory starts to kick in.. then after that up the weight and drop the weights to the 4-8 range..keep eatin and watch the mass pile on!

 

[Industry]

Thanks DIESEL... you're da man. I'm going to start this on Monday to give my wrist a few extra days to heal up. I'll post pictures after every few weeks or so.

 

[jive]

Originally posted by DIESEL
Bar curls - straight bar

Just wondering, is there any reason why you should use straight over EZ curl?

 

[DIESEL]

Originally posted by jive
Just wondering, is there any reason why you should use straight over EZ curl?

yes. the ez curl bar due to the slight rotation in the wrist changes the stress on the bicep - basically bringing in the biceps brachiali muscle (the one by the elbow that looks like a small orange that ropes down under the biceps and into the forearm) in to assist - so you don't get as much biceps stimulation as you would with DB or the straight bar - that's the reason most people can lift a little more with the EZ bar than with a straight bar..

That (and the reduction in stress on your wrists) is why they call it the "EZ bar"

 

[Industry]

If I am going to do legs on their own day, then what should I use for my routine?

day 1: chest and biceps

day 2: legs

day 3: back, shoulders and triceps

 

[DIESEL]

Day 1. Legs/ Hams (14-16 work sets) (do it first in the week when your body is fresh)


Day 2. Back (8-10), Traps (4), Bis (6) (back is a bigger muscle group than chest)


Day 3. Chest (8), Tris (6), Delts (6)


(number in parentheses means total number of WORK sets for the muscle group - i.e. divide the exercises you want by the number given)

(remember you do a general warmup once at the beginning of the workout then jump into your worksets... YOU DO NOT HAVE TO WARMUP - for example - your tris when going from chest to tris.. since they are all complementary muscles... it should be a rather efficient workout, assuming you are hitting each work set with the optimum intensity.


also, remember make sure to pick your weight wisely, you don't want "garbage sets" - pick a weight where you are failing at 4-7 reps - that's how you know you are really pushing the muscle to grow... YET ANOTHER REASON WHY YOU HAVE TO KEEP A TRAINING JOURNAL IF YOU ARE GOING TO MAKE REALLY FAST PROGRESS !!!

remember for all you high rep dudes, just because it burns doesn't mean it's going to result in growth... forcing the Ib fibers to fire is what forces growth.. and you can only do that by pushing the big weight.

good luck,
D

 

[Industry]

OK I guess I've been over training my chest and arms by your standards. I've been doing 10-12 chest sets and 8-9 arm sets. I am not trying to become a muscle bound freak here man. I just want to add some definition to my body and look semi-ripped and toned. I weigh about 160 right now and i want to be at 170-175 (I'm 5'11).

To give you an idea what I'm going for is like a basketball player's body. Toned, Ripped and a lady hanging off each arm.

 

[semag]

Hey D-

I've picked up the routine you posted in here, cause I think it's a great split. It's really cool to start off legs, and the way you have it set up lets me hit the different sports really well.

The only thing I had a question about, was on the chest/tris/delts day, when I finally get to delts and go for some DB Military press, I'm struggling really hard to do about 35's in each hand, when I could do 45's or 50's when I"m fresh. Part of it is sore chest muscles, and then the dead triceps really kills that section of my workout, any suggestions??

Thanks

 

[Industry]

I took the routine he layed out but I split it up a little differently so I can get my delts done at full strength. Here's how i did it.

MONDAY -- QUADS/HAMS/ABS
TUES -- CHEST/TRI'S
THURS -- BACK/BI'S
FRIDAY -- SHOULDERs/CALVES/ABS

I am able to hit everything with full intensity. I've been on this program for a few weeks now -- and it works. I changed the leg routine a little bit... I do Squats, Leg Press, Stiff Leg Deads, Leg Curls and 1 heavy set of extensions.

Give it a shot --

 

[D'Anconia]

Another good thing about doing legs early in the week is you'll have the machines all to yourself. We all the know the chest/biceps jabronis do those exercises early in the week.