my workout - UK-Muscle Body Building Community

Killerkeane · 10-04-2004, 06:49 PM

Please tell me what you guys think and dont critize too much!!!

Wednesday

(Back)
Lat Pull downs- 3 sets x 12,10,8 reps
Seated Cable Rows- 3 sets x 12,10,8 reps
Good Mornings- 3 sets x 12, 12, 12 reps
(Biceps)
Barbell Curls- 3 sets x 12,10,8 reps
Alternate Seated Dumbbell Curls- 3 sets x 10, 8, 8 reps
Concentration Curls- 3 sets x 12,10,8 reps

Friday

(Chest)
Incline Barbell Bench Press- 3 sets x 12,10,8 reps
Flat Barbell Bench Press- 3 sets x 10, 8, 8 reps
Decline Barbell Bench Press- 2 Sets x 10, 8 reps
(Triceps)
Lying Triceps Barbell Curl- 3 sets x 12,10,8
Pulley Pull Down- 3 sets x 12,10,8
Triceps Press- 3 sets x 12,10,8

Sunday

(Shoulders)
Military Press- 3 Sets x 12,10,8
Dumbbell Side laterals (standing) - 3 Sets x 12,10,8
Dumbbell Rear laterals (standing) – 3 Sets x 12,10,8
(Legs)
Squats- 4 sets x 12,10,8,6 reps
Thigh abductor machine- 3 Sets 12,12,12 reps
Lying Leg Curls- 3 Sets x 12,10,8 reps
Standing Calf Raise- 3 sets z 12,12,12 reps

**hackskii** · 10-04-2004, 07:18 PM

Got to admit one of few that does not really overtrain.
Back:
6 sets for back is a little tame.
I would do 3 sets of pull-ups and a couple or few sets of close grip pulldowns and a bent over row. The following week I would do a low bent over row and a higher bent over row and 3-4 sets pull-ups.
Alternating every other week 1 widening and 2 thickening then 2 widening and 1 thickening. 8-9 sets at 8-12 reps.
Just don’t feel there is enough there to make good gains.

Biceps drop the concentrating curls and just go heavier in your back exercises and the biceps will be ok.
See you are doing 9 sets for biceps and 3 sets for thickening on the back and 3 sets for widening on the back and 3 on lower back/hamstrings. A little under training on the back and overtraining on the biceps.

Chest: ok but I would add another set to the bench and maybe the incline and drop the decline or do them every other week.
But you are only doing 8 sets for chest and 9 sets for triceps. Usually the bigger muscle groups can be worked harder and you kind of have it reversed. In fact the 3 pressing exercises will hit the triceps hard and then 9 sets of triceps after that? Hmmm
You could probably get away with doing dips after the chest workout and call it a day. But you will have to hit them hard like a set or two to failure.

Shoulders:
Military presses are the bread and butter for the shoulders do 5 sets, but you can get away with 4 sets other than that it is ok for shoulders and you can do 4 sets side lateral raises. Every once and a while you can do standing upright raises/rows drop a set of the military and sides and do the upright rows.

Legs are cool but squats are the main exercise for legs. I had a friend that only did squats for legs and he had some really nice legs. Big and looked good. But hamstrings got hit on your back day with goodmornings/stiffleg deads.

Intensity is key the less intensity the more sets you will have to do to get the same benefits. High intensity then you can drop sets. I like the less sets and high intensity but hey some days I just dont want to go apesh!t in the gym so I just do a few more sets.

Killerkeane · 10-04-2004, 07:31 PM

ok excellent thanks scott, so how does this now look??
Wednesday

(Back)
close grip pulldowns- 3 sets x 12,10,10
Lat Pull downs- 3 sets x 12,10,8 reps
Seated Cable Rows- 3 sets x 12,10,8 reps
Good Mornings- 3 sets x 12, 12, 12 reps
bent over row- 2 sets x 12,10
(Biceps)
Barbell Curls- 4 sets x 12,10,10,8 reps
Alternate Seated Dumbbell Curls- 3 sets x 10, 8, 8 reps

Friday

(Chest)
Incline Barbell Bench Press- 5 sets x 12,10,8,6 reps
Flat Barbell Bench Press- 4 sets x 10,8,8,6 reps
Decline Barbell Bench Press- 3 Sets x 10, 8 reps(Every other Week)
(Triceps)
Triceps Press- 4 sets x 12,10,8,6

Sunday

(Shoulders)
Military Press- 5 Sets x 12,12,10,10,8
Dumbbell Side laterals (standing) - 4 Sets x 12,10,8,6
Dumbbell Rear laterals (standing) – 3 Sets x 12,10,8
(Legs)
Squats- 6 sets x 12,12,12,10,10,8 reps
Thigh abductor machine- 2 Sets 12,10 reps

Panthro · 10-04-2004, 07:38 PM

ok, must admit not looked in detail as im in a rush.. but.. Its a BIG mistake not deadlifting.. this should form the core of your back workout.. I progressed in leaps and obounds once i started doing them. They are the number 1 exercise..

**hackskii** · 10-04-2004, 07:42 PM

Or this:
(Back)
close grip pulldowns- 3 sets x 12,10,10
Lat Pull downs- 3 sets x 12,10,8 reps
Seated Cable Rows- 3 sets x 12,10,8 reps
Dead lifts - 3-4 sets 8-12 reps
(Biceps)
Barbell Curls- 4 sets x 12,10,10,8 reps
Alternate Seated Dumbbell Curls- 3 sets x 10, 8, 8 reps

Friday

(Chest)
Incline Barbell Bench Press- 5 sets x 12,10,8,6 reps
Flat Barbell Bench Press- 4 sets x 10,8,8,6 reps
Decline Barbell Bench Press- 3 Sets x 10, 8 reps(Every other Week)
(Triceps)
Triceps Press- 4 sets x 12,10,8,6
or dips

Sunday

(Shoulders)
Military Press- 5 Sets x 12,12,10,10,8
Dumbbell Side laterals (standing) - 4 Sets x 12,10,8,6
Dumbbell Rear laterals (standing) – 3 Sets x 12,10,8
(Legs)
Squats- 6 sets x 12,12,12,10,10,8 reps
Thigh abductor machine- 2 Sets 12,10 reps

keep an eye on the military and if you feel too fatigued the you can drop a set for the military.

Now here is another problem I have you are doing chest on Friday and shoulders on Sunday. You need more time between those maybe like 3-4 days. If you want to be up on your chest then you will need 4 days if your chest is your priority. If shoulders are your priority then put shoulders 4 days after but if you can split it up with 3 days between you will be ok.

Thanks Panthro, missed that.

Killerkeane · 10-04-2004, 07:50 PM

so thursday, friday saturday is not enough recovery? its all i can do cas you know i work at nights :( what could i do to get past this problem?

Killerkeane · 10-04-2004, 07:51 PM

might have to change my hours or quit maybe??

**hackskii** · 10-04-2004, 07:55 PM

Swap back for chest and this way you will have 3 days between.
So Wednesday do Chest and Sunday do shoulders.
Notice I edited the back day too in the post above. Panthra caught it and I missed it.
Do come leg curls on leg day too.

Killerkeane · 10-04-2004, 08:00 PM

I am so thick!!!!!!!!!!!!!! DUH J!!!!!!!!!
i meant to post my chest on the wednesday cas that is what i always do, i mistyped, ah thats ok anyway cas you have changed my excersices for the good, you think i will gain quite well on this scott?

**hackskii** · 10-04-2004, 08:03 PM

Yah, eat big and sleep big too. Toss some creatine in there and get about a gram of protein for every pound of body weight and drink alot of water. That should do it.
Every 6 weeks or so change up on your routine. The body is smart and this will keep it guessing. With resistance training the body is adapting to the stress that you are putting on it. The body is only adapting to what it feels it has to. after a while you will get stale then just switch up and new growth.
You will be fine.
Cheers

Killerkeane · 10-04-2004, 08:04 PM

ok, i feel all warm inside form that reassurance lol

yeah i think my diet is pretty good now, the only thing i go without is some creatine, what is the best brand to buy to help me post workout?

Panthro · 10-04-2004, 08:37 PM

go for San V12 Creatine. Its the best, you'll pay a little bit more buddy, but i can assure you its worth every penny.

Drop silentbob or lorian a line. They'll sort you out with some mate.

Killerkeane · 10-04-2004, 08:47 PM

k will do, thanks

**Aftershock** · 11-04-2004, 09:08 PM

How long ur workouts take to complete? Anthing over 1.5 hours is pointless in my opinion.....To fcuked to stimilate any muscle growth by then....

**hackskii** · 11-04-2004, 09:46 PM

I think it is closer to 45 minutes for the blood test levels to start to drop during workouts. I am not a big proponent of long workouts. I go 5 days a week sometimes 6 and dont spend more than 20 minutes. I hit one body part a day with intensity.

10-04-2004, 06:49 PM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	my workout Please tell me what you guys think and dont critize too much!!! Wednesday (Back) Lat Pull downs- 3 sets x 12,10,8 reps Seated Cable Rows- 3 sets x 12,10,8 reps Good Mornings- 3 sets x 12, 12, 12 reps (Biceps) Barbell Curls- 3 sets x 12,10,8 reps Alternate Seated Dumbbell Curls- 3 sets x 10, 8, 8 reps Concentration Curls- 3 sets x 12,10,8 reps Friday (Chest) Incline Barbell Bench Press- 3 sets x 12,10,8 reps Flat Barbell Bench Press- 3 sets x 10, 8, 8 reps Decline Barbell Bench Press- 2 Sets x 10, 8 reps (Triceps) Lying Triceps Barbell Curl- 3 sets x 12,10,8 Pulley Pull Down- 3 sets x 12,10,8 Triceps Press- 3 sets x 12,10,8 Sunday (Shoulders) Military Press- 3 Sets x 12,10,8 Dumbbell Side laterals (standing) - 3 Sets x 12,10,8 Dumbbell Rear laterals (standing) – 3 Sets x 12,10,8 (Legs) Squats- 4 sets x 12,10,8,6 reps Thigh abductor machine- 3 Sets 12,12,12 reps Lying Leg Curls- 3 Sets x 12,10,8 reps Standing Calf Raise- 3 sets z 12,12,12 reps __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

10-04-2004, 07:18 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Got to admit one of few that does not really overtrain. Back: 6 sets for back is a little tame. I would do 3 sets of pull-ups and a couple or few sets of close grip pulldowns and a bent over row. The following week I would do a low bent over row and a higher bent over row and 3-4 sets pull-ups. Alternating every other week 1 widening and 2 thickening then 2 widening and 1 thickening. 8-9 sets at 8-12 reps. Just don’t feel there is enough there to make good gains. Biceps drop the concentrating curls and just go heavier in your back exercises and the biceps will be ok. See you are doing 9 sets for biceps and 3 sets for thickening on the back and 3 sets for widening on the back and 3 on lower back/hamstrings. A little under training on the back and overtraining on the biceps. Chest: ok but I would add another set to the bench and maybe the incline and drop the decline or do them every other week. But you are only doing 8 sets for chest and 9 sets for triceps. Usually the bigger muscle groups can be worked harder and you kind of have it reversed. In fact the 3 pressing exercises will hit the triceps hard and then 9 sets of triceps after that? Hmmm You could probably get away with doing dips after the chest workout and call it a day. But you will have to hit them hard like a set or two to failure. Shoulders: Military presses are the bread and butter for the shoulders do 5 sets, but you can get away with 4 sets other than that it is ok for shoulders and you can do 4 sets side lateral raises. Every once and a while you can do standing upright raises/rows drop a set of the military and sides and do the upright rows. Legs are cool but squats are the main exercise for legs. I had a friend that only did squats for legs and he had some really nice legs. Big and looked good. But hamstrings got hit on your back day with goodmornings/stiffleg deads. Intensity is key the less intensity the more sets you will have to do to get the same benefits. High intensity then you can drop sets. I like the less sets and high intensity but hey some days I just dont want to go apesh!t in the gym so I just do a few more sets. __________________ "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. Last edited by hackskii; 10-04-2004 at 07:23 PM.

10-04-2004, 07:31 PM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	ok excellent thanks scott, so how does this now look?? Wednesday (Back) close grip pulldowns- 3 sets x 12,10,10 Lat Pull downs- 3 sets x 12,10,8 reps Seated Cable Rows- 3 sets x 12,10,8 reps Good Mornings- 3 sets x 12, 12, 12 reps bent over row- 2 sets x 12,10 (Biceps) Barbell Curls- 4 sets x 12,10,10,8 reps Alternate Seated Dumbbell Curls- 3 sets x 10, 8, 8 reps Friday (Chest) Incline Barbell Bench Press- 5 sets x 12,10,8,6 reps Flat Barbell Bench Press- 4 sets x 10,8,8,6 reps Decline Barbell Bench Press- 3 Sets x 10, 8 reps(Every other Week) (Triceps) Triceps Press- 4 sets x 12,10,8,6 Sunday (Shoulders) Military Press- 5 Sets x 12,12,10,10,8 Dumbbell Side laterals (standing) - 4 Sets x 12,10,8,6 Dumbbell Rear laterals (standing) – 3 Sets x 12,10,8 (Legs) Squats- 6 sets x 12,12,12,10,10,8 reps Thigh abductor machine- 2 Sets 12,10 reps __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

10-04-2004, 07:38 PM	#4 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,508	ok, must admit not looked in detail as im in a rush.. but.. Its a BIG mistake not deadlifting.. this should form the core of your back workout.. I progressed in leaps and obounds once i started doing them. They are the number 1 exercise.. __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

10-04-2004, 07:42 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Or this: (Back) close grip pulldowns- 3 sets x 12,10,10 Lat Pull downs- 3 sets x 12,10,8 reps Seated Cable Rows- 3 sets x 12,10,8 reps Dead lifts - 3-4 sets 8-12 reps (Biceps) Barbell Curls- 4 sets x 12,10,10,8 reps Alternate Seated Dumbbell Curls- 3 sets x 10, 8, 8 reps Friday (Chest) Incline Barbell Bench Press- 5 sets x 12,10,8,6 reps Flat Barbell Bench Press- 4 sets x 10,8,8,6 reps Decline Barbell Bench Press- 3 Sets x 10, 8 reps(Every other Week) (Triceps) Triceps Press- 4 sets x 12,10,8,6 or dips Sunday (Shoulders) Military Press- 5 Sets x 12,12,10,10,8 Dumbbell Side laterals (standing) - 4 Sets x 12,10,8,6 Dumbbell Rear laterals (standing) – 3 Sets x 12,10,8 (Legs) Squats- 6 sets x 12,12,12,10,10,8 reps Thigh abductor machine- 2 Sets 12,10 reps keep an eye on the military and if you feel too fatigued the you can drop a set for the military. Now here is another problem I have you are doing chest on Friday and shoulders on Sunday. You need more time between those maybe like 3-4 days. If you want to be up on your chest then you will need 4 days if your chest is your priority. If shoulders are your priority then put shoulders 4 days after but if you can split it up with 3 days between you will be ok. Thanks Panthro, missed that. __________________ "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. Last edited by hackskii; 10-04-2004 at 07:54 PM.

10-04-2004, 07:50 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	so thursday, friday saturday is not enough recovery? its all i can do cas you know i work at nights :( what could i do to get past this problem? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

10-04-2004, 07:51 PM	#7 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	might have to change my hours or quit maybe?? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

10-04-2004, 07:55 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Swap back for chest and this way you will have 3 days between. So Wednesday do Chest and Sunday do shoulders. Notice I edited the back day too in the post above. Panthra caught it and I missed it. Do come leg curls on leg day too. __________________ "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.

10-04-2004, 08:00 PM	#9 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	I am so thick!!!!!!!!!!!!!! DUH J!!!!!!!!! i meant to post my chest on the wednesday cas that is what i always do, i mistyped, ah thats ok anyway cas you have changed my excersices for the good, you think i will gain quite well on this scott? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

10-04-2004, 08:03 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	Yah, eat big and sleep big too. Toss some creatine in there and get about a gram of protein for every pound of body weight and drink alot of water. That should do it. Every 6 weeks or so change up on your routine. The body is smart and this will keep it guessing. With resistance training the body is adapting to the stress that you are putting on it. The body is only adapting to what it feels it has to. after a while you will get stale then just switch up and new growth. You will be fine. Cheers __________________ "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.

10-04-2004, 08:04 PM	#11 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	ok, i feel all warm inside form that reassurance lol yeah i think my diet is pretty good now, the only thing i go without is some creatine, what is the best brand to buy to help me post workout? __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

10-04-2004, 08:37 PM	#12 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,508	go for San V12 Creatine. Its the best, you'll pay a little bit more buddy, but i can assure you its worth every penny. Drop silentbob or lorian a line. They'll sort you out with some mate. __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

10-04-2004, 08:47 PM	#13 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	k will do, thanks __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

11-04-2004, 09:08 PM	#14 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 3,932	How long ur workouts take to complete? Anthing over 1.5 hours is pointless in my opinion.....To fcuked to stimilate any muscle growth by then....

11-04-2004, 09:46 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	I think it is closer to 45 minutes for the blood test levels to start to drop during workouts. I am not a big proponent of long workouts. I go 5 days a week sometimes 6 and dont spend more than 20 minutes. I hit one body part a day with intensity. __________________ "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.