What do you guys think?? - UK-Muscle Body Building Community

Luke · 28-05-2006, 11:32 AM

This is the training routine i have started, what do you think any advice would be appreciated, thanks in advance:

Monday
Quads
3 sets of 10 reps leg extentions
4 sets of 10 reps 45 degree leg press
1 set of 10 reps lying down leg press

Calves
3 sets 10 reps standing calf raises
1 set of 10 reps seated calf raises.

Tuesday
Chest
3 sets 10 reps pec deck
4 sets 10 reps up right seated bench press machine
2 sets 10 reps lying down bench press machine

Biceps
3 sets 10 reps bicep cabel curls

Wednesday
Off day from weights.

Thursday
Back
3 sets 10 reps close grip pull downs to the chest
2 sets 10 reps overhead machine rowing
2 sets, 10 reps forward rowing machine.

Trapezius
2 sets 10 reps shrugg machine

Hamstrings
3 sets 10 reps lying down hamstring curls
1 set, 10 reps stiff leg dead lifts

Friday
Shoulders
3 sets 10 reps side lateral dumbell raises
3 sets 10 reps rear delt machine
3 sets 10 reps shoulder press

Triceps
3 sets 10 reps Tricep pushdown cables

Saturday and Sunday off.

squat_this · 28-05-2006, 01:17 PM

Whats your history in bodybuilding mate? You clean?
I dont see any squats in the routine, i would throw them in to the quad workout, replacing some of the other stuff. i would just do some squats and finish off with some leg extensions. keep it simple.
And always do your compound movements first mate, for example on your chest, do your bench pressing followed by pec deck which is an isolation machine. U say u r using bench machines...if possible do it free weight.
Over-training is a possibilty on this routine, as it is with any, kinda depends on your diet/rest etc. Some of the other guys know more about that than me for sure.
Biggest tip is to squat tho, with full range of motion.

28-05-2006, 11:32 AM	#1 (permalink)
Luke Newbie Trainer Join Date: Feb 2006 Posts: 7	What do you guys think?? This is the training routine i have started, what do you think any advice would be appreciated, thanks in advance: Monday Quads 3 sets of 10 reps leg extentions 4 sets of 10 reps 45 degree leg press 1 set of 10 reps lying down leg press Calves 3 sets 10 reps standing calf raises 1 set of 10 reps seated calf raises. Tuesday Chest 3 sets 10 reps pec deck 4 sets 10 reps up right seated bench press machine 2 sets 10 reps lying down bench press machine Biceps 3 sets 10 reps bicep cabel curls Wednesday Off day from weights. Thursday Back 3 sets 10 reps close grip pull downs to the chest 2 sets 10 reps overhead machine rowing 2 sets, 10 reps forward rowing machine. Trapezius 2 sets 10 reps shrugg machine Hamstrings 3 sets 10 reps lying down hamstring curls 1 set, 10 reps stiff leg dead lifts Friday Shoulders 3 sets 10 reps side lateral dumbell raises 3 sets 10 reps rear delt machine 3 sets 10 reps shoulder press Triceps 3 sets 10 reps Tricep pushdown cables Saturday and Sunday off.

28-05-2006, 01:17 PM	#2 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,350	Whats your history in bodybuilding mate? You clean? I dont see any squats in the routine, i would throw them in to the quad workout, replacing some of the other stuff. i would just do some squats and finish off with some leg extensions. keep it simple. And always do your compound movements first mate, for example on your chest, do your bench pressing followed by pec deck which is an isolation machine. U say u r using bench machines...if possible do it free weight. Over-training is a possibilty on this routine, as it is with any, kinda depends on your diet/rest etc. Some of the other guys know more about that than me for sure. Biggest tip is to squat tho, with full range of motion. __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007