Current routine, any changes you would make? - UK-Muscle Body Building Community

#22 · 19-06-2005, 09:57 PM

Hi, I continually modify my routine and i haven't had it checked by "the experts" in a while so i thought i would let you guys (and girls) have a look, to make sure there is nothing i am missing. At the moment i only use freeweights, with a bench and squat rack. I do take it seriously, and am as strict as possible. My back/shoudlers may be lacking as far as exercises go to some of you but this is because i do alot of lifting at work, and not light stuff either so i do not want to be overworking them.

Monday - Triceps/Back
Bent over rows
Dumbell rows

Skull Crushers
Tricep kickback
Narrow grip EZ bar

Teusday - Legs
Squats
Leg Lunges
Stiff legged dead lift

Wednesday - Rest

Thursday - Bi's/Shoulders
Behind neck press
Bent over rows
Upright rows

EZ curls}
Concentration Curls} 2 Sets, 12/10 reps} SD's advice
Reverse Curls}

Friday - Chest
Incline bench press
DB fly's
DB bench press

Things i would like are another Bicep exercise as i don't think that 2 is enough to really get them working, and also another good chest exercise (which i can use freeweights/a bench with). Most of these are using 4 sets - 12/10/8/failure reps, with weights that push me to the max. Thanks for your suggestions.

**big** · 19-06-2005, 09:58 PM

Are you gaining on this routine?

#22 · 19-06-2005, 10:07 PM

Yes but not as quickly as i would like (which i believe is because of a very physical day job). I was going to edit my post stating that i am after gains with this routine. I believe that i need one or two more exercises per body part, but im finding it hard to get decent freeweights ones, which aren't basically working the same part, in a different motion. My diets pretty much top though, i almost only eat clean foods (the occaisional fatty meal i.e. pizza, but that isn't very often). Im certain that it has the numbers in there as i have gained a little fat and im continuously gaining muscle, just slowly.

**hackskii** · 19-06-2005, 11:03 PM

I would work the bigger muscles first like shoulders then biceps.

I would also stick to the main compound exercises first like behind the neck press (I dont think these would be a good idea as it can be hard on the rotator) first.

Id do another chest exercise like dumbell bench or barbell bench.

samurai69 · 20-06-2005, 12:07 AM

Quote:

Originally Posted by hackskii

I would work the bigger muscles first like shoulders then biceps.

I would also stick to the main compound exercises first like behind the neck press (I dont think these would be a good idea as it can be hard on the rotator) first.

.

I think hack is right definately work the bigger muscles first aand compound exercises are always good for building bulk,

How many sets and reps are you doing,

#22 · 20-06-2005, 06:30 PM

Quote:

Originally Posted by samurai69

I think hack is right definately work the bigger muscles first aand compound exercises are always good for building bulk,

How many sets and reps are you doing,

Quote:

Originally Posted by #22

Most of these are using 4 sets - 12/10/8/failure reps, with weights that push me to the max each set

I think that i should probably cut down on the reps though, and do 4 sets of 10, 8, failure, failure. However some believe that i should be doing 3 sets rather than 4, but i don't think that i would benefit as much from it. I have edited the routine slightly, i would gladly take anyother suggestions which may help.

19-06-2005, 09:57 PM	#1 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Current routine, any changes you would make? Hi, I continually modify my routine and i haven't had it checked by "the experts" in a while so i thought i would let you guys (and girls) have a look, to make sure there is nothing i am missing. At the moment i only use freeweights, with a bench and squat rack. I do take it seriously, and am as strict as possible. My back/shoudlers may be lacking as far as exercises go to some of you but this is because i do alot of lifting at work, and not light stuff either so i do not want to be overworking them. Monday - Triceps/Back Bent over rows Dumbell rows Skull Crushers Tricep kickback Narrow grip EZ bar Teusday - Legs Squats Leg Lunges Stiff legged dead lift Wednesday - Rest Thursday - Bi's/Shoulders Behind neck press Bent over rows Upright rows EZ curls} Concentration Curls} 2 Sets, 12/10 reps} SD's advice Reverse Curls} Friday - Chest Incline bench press DB fly's DB bench press Things i would like are another Bicep exercise as i don't think that 2 is enough to really get them working, and also another good chest exercise (which i can use freeweights/a bench with). Most of these are using 4 sets - 12/10/8/failure reps, with weights that push me to the max. Thanks for your suggestions. Last edited by #22; 22-06-2005 at 07:25 PM.

19-06-2005, 09:58 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,420	Are you gaining on this routine? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-06-2005, 11:03 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	I would work the bigger muscles first like shoulders then biceps. I would also stick to the main compound exercises first like behind the neck press (I dont think these would be a good idea as it can be hard on the rotator) first. Id do another chest exercise like dumbell bench or barbell bench. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-06-2005, 10:07 PM	#3 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Yes but not as quickly as i would like (which i believe is because of a very physical day job). I was going to edit my post stating that i am after gains with this routine. I believe that i need one or two more exercises per body part, but im finding it hard to get decent freeweights ones, which aren't basically working the same part, in a different motion. My diets pretty much top though, i almost only eat clean foods (the occaisional fatty meal i.e. pizza, but that isn't very often). Im certain that it has the numbers in there as i have gained a little fat and im continuously gaining muscle, just slowly.