My Routine advice please - UK-Muscle Body Building Community

TypeR · 19-10-2004, 11:50 PM

i no its bad stick to the same routine and to mix it up, but i like mine lol

i do everything at 4 sets and try to hit 10 reps but its normally 8 or 6

i have been trying to stick to this for about 3 months now and have noticed good gains all around i have also done a small cycle of dbol, and alot of people have noticed the diffrence in me!

Mon: Chest and Back

Bench Press or dumbell press
Decline press or dumbells
Incline dumbells
Flys either flat/decline or incline

Wide Grip Pulldown
One Arm Dumbell Row
Seated Cable Rows

Tue: Quads maybe Abs

Squats
Front Squats or leg press
Leg Extensions
Leg Curls

Wed: Off

Thursday: Bis,Tris

Barbell Curl
Incline Dumbell Press Superseted with Drag Curls
Overhead Cable Curls

Close Grip Bench press
One arm dumbell extensions
Kick backs or tricep pushdown with rope

Friday: Shoulders,Calfs and Abs

Shoulder Press
Shrugs
Upright Row
Standing or seated Flys

Donkey Raises
Seated Raises

Ab crunch machine superseted with decline oblique crunch

Basic but i feel it works, any advice would be cool

winger · 20-10-2004, 12:48 AM

Take fridays workout and do that on thursday and take thursdays workout and do it on saturday. You are working your tries the day before you do shoulder presses. I dont like that. I need more time for my tries to recoup before I hit them indirectly, but that is just me.
Get rid of the pulldowns and start doing pullups.
Leg day do rear squats instead of fronts, for a foundation and overall body mass.
You say you are making gains but how do we know that is from the routine and not the gear?
Anybody can take any routine and make gains on gear. Overall I like the routine, but most blokes on the board are going to hammer you on not doing deadlifts;)

Shib · 20-10-2004, 04:10 AM

I would do calves at least 3 out of your 4 workouts, been getting good gains lately since I've been hitting em up everyday. I do around 10-15 sets of around 15 reps.

I think I read somewere you had small calves

Listen to any advice one smart cookie has to offer.;)

TypeR · 20-10-2004, 10:59 AM

Quote:

Originally Posted by winger

Take fridays workout and do that on thursday and take thursdays workout and do it on saturday. You are working your tries the day before you do shoulder presses. I dont like that. I need more time for my tries to recoup before I hit them indirectly, but that is just me.
Get rid of the pulldowns and start doing pullups.
Leg day do rear squats instead of fronts, for a foundation and overall body mass.
You say you are making gains but how do we know that is from the routine and not the gear?
Anybody can take any routine and make gains on gear. Overall I like the routine, but most blokes on the board are going to hammer you on not doing deadlifts;)

pullups i can only do 2 lol!

i do rear and front squats

deadlifts, i never really no why i dont do them! :confused:

Majesticpower · 24-10-2004, 05:15 AM

Quote:

Originally Posted by TypeR

deadlifts, i never really no why i dont do them! :confused:

You probably dont do deadlifts because its not the easiet excercise in the world to do.

NO time like the present, learn to do them and do them well.

The benefits will be awesome.

Also your not doing any dips? Why? If you want added mass gains drop the flyes and add in dips- Dips are awesome for building up power in your triceps and chest.

Also alot of people neglect their posterior deltioids, do some bent over rear delts rows.

Also the combo of Chest and Back is not ideal, and if you can hit both those muscle groups within the hour your not training hard enough imo.

Your routine could do with some re-write i think..

MP.

TypeR · 24-10-2004, 05:26 PM

Quote:

Originally Posted by Majesticpower

You probably dont do deadlifts because its not the easiet excercise in the world to do.

NO time like the present, learn to do them and do them well.

The benefits will be awesome.

Also your not doing any dips? Why? If you want added mass gains drop the flyes and add in dips- Dips are awesome for building up power in your triceps and chest.

Also alot of people neglect their posterior deltioids, do some bent over rear delts rows.

Also the combo of Chest and Back is not ideal, and if you can hit both those muscle groups within the hour your not training hard enough imo.

Your routine could do with some re-write i think..

MP.

Help! lol ;)

Majesticpower · 24-10-2004, 08:01 PM

Ok ill throw up a suggestion for you:

I notice you like keeping shoulders seperated from other major bodyparts, i like this idea too and ill stick to that for you..

Monday - [Back/Biceps]

Back:
4x6 Deadlifts
4x6 Bent over dumbbell rows
4x6 Wide grip pull-ups

Biceps:
3x6 Dumbbell bicpe curls

Tuesday - [Shoulders/Traps]

Shoulders:
4x6 standing Dumbbell press
4x6 Rear delt Dummbell rows
4x6 Front raise

Traps:
4x6 Barbell/Dumbbell shrugs
4x6 Upright rows

Wednesday - [OFF]

Thursday - [Chest/Triceps/Abs]

Chest:
4x6 Incline dumbbell press
4x6 Decline bench press
Dips(As many as you can do for 6 reps- Put weight in a shoulder bag or rucksack if you can dor more and aim again for 6-8 reps)

Tri's:
4x6 Close grip bench press
4x6 Skull crushers
Abs.

Fri - [legs/Calves]

Legs:
4x8 Squats
4x8 SLDL
4x8 calve raise.

Hope that helps, and gives you some ideas mate.

MP.

TypeR · 24-10-2004, 10:22 PM

looks good

me and my 2 little projects will give it a go!

Thanks alot!

Ben :lift:

winger · 24-10-2004, 10:42 PM

Hey Majesticpower, I like that. I do rear delts on back day though. It kinda looks like you are hitting the rear delts two days in a row though. Monday and tuesday.
Other than that I really like it. Very simular to what I do.

Thanks for helping out the board mate.

GoldenArrow · 24-10-2004, 10:59 PM

If you do

Legs
shoulders (tris)
off
Chest
Back (bis)
off
off

It's the best way of doing a 4 day split i found. Most rest for shoulders/tris etc.

Majesticpower · 25-10-2004, 02:05 AM

Quote:

Originally Posted by winger

It kinda looks like you are hitting the rear delts two days in a row though. Monday and tuesday.

Correct mate, but its minimal really on Monday.

Dont forget just about everything else gets hit more then once..;)

Quote:

Originally Posted by winger

Thanks for helping out the board mate

No problem mate, my pleasure.

Its all about sharing knowledge, and hopfully we all improve from knowledge shared..

I dont even drink but what the heck!!..

MP.;)

winger · 25-10-2004, 02:19 AM

You are awsome mate. Damn nice to see you on this board. I have been reading your posts and I agree, change does a body good. I always keep the body guessing.

Majesticpower · 25-10-2004, 08:38 AM

Quote:

Originally Posted by winger

You are awsome mate. Damn nice to see you on this board.

Thanks, your not so bad yourself Mr Shatner..:p

MP.

winger · 25-10-2004, 01:35 PM

Quote:

Originally Posted by Majesticpower

Thanks, your not so bad yourself Mr Shatner..:p

MP.

No that was my twin brother.........lol
You are going to fit in here nicely. All I can say is Engage

TypeR · 25-10-2004, 10:47 PM

i weight about 185lb and i am about 18% BF do you think i should put some cardio in there?

:lift:

19-10-2004, 11:50 PM	#1 (permalink)
TypeR Hulk Join Date: May 2004 Location: Kent Posts: 1,418	My Routine advice please i no its bad stick to the same routine and to mix it up, but i like mine lol i do everything at 4 sets and try to hit 10 reps but its normally 8 or 6 i have been trying to stick to this for about 3 months now and have noticed good gains all around i have also done a small cycle of dbol, and alot of people have noticed the diffrence in me! Mon: Chest and Back Bench Press or dumbell press Decline press or dumbells Incline dumbells Flys either flat/decline or incline Wide Grip Pulldown One Arm Dumbell Row Seated Cable Rows Tue: Quads maybe Abs Squats Front Squats or leg press Leg Extensions Leg Curls Wed: Off Thursday: Bis,Tris Barbell Curl Incline Dumbell Press Superseted with Drag Curls Overhead Cable Curls Close Grip Bench press One arm dumbell extensions Kick backs or tricep pushdown with rope Friday: Shoulders,Calfs and Abs Shoulder Press Shrugs Upright Row Standing or seated Flys Donkey Raises Seated Raises Ab crunch machine superseted with decline oblique crunch Basic but i feel it works, any advice would be cool

20-10-2004, 12:48 AM	#2 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Take fridays workout and do that on thursday and take thursdays workout and do it on saturday. You are working your tries the day before you do shoulder presses. I dont like that. I need more time for my tries to recoup before I hit them indirectly, but that is just me. Get rid of the pulldowns and start doing pullups. Leg day do rear squats instead of fronts, for a foundation and overall body mass. You say you are making gains but how do we know that is from the routine and not the gear? Anybody can take any routine and make gains on gear. Overall I like the routine, but most blokes on the board are going to hammer you on not doing deadlifts;) __________________ 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.

24-10-2004, 08:01 PM	#7 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	Ok ill throw up a suggestion for you: I notice you like keeping shoulders seperated from other major bodyparts, i like this idea too and ill stick to that for you.. Monday - [Back/Biceps] Back: 4x6 Deadlifts 4x6 Bent over dumbbell rows 4x6 Wide grip pull-ups Biceps: 3x6 Dumbbell bicpe curls Tuesday - [Shoulders/Traps] Shoulders: 4x6 standing Dumbbell press 4x6 Rear delt Dummbell rows 4x6 Front raise Traps: 4x6 Barbell/Dumbbell shrugs 4x6 Upright rows Wednesday - [OFF] Thursday - [Chest/Triceps/Abs] Chest: 4x6 Incline dumbbell press 4x6 Decline bench press Dips(As many as you can do for 6 reps- Put weight in a shoulder bag or rucksack if you can dor more and aim again for 6-8 reps) Tri's: 4x6 Close grip bench press 4x6 Skull crushers Abs. Fri - [legs/Calves] Legs: 4x8 Squats 4x8 SLDL 4x8 calve raise. Hope that helps, and gives you some ideas mate. MP. __________________ 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. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982. Last edited by Majesticpower; 24-10-2004 at 08:08 PM.

24-10-2004, 10:42 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Hey Majesticpower, I like that. I do rear delts on back day though. It kinda looks like you are hitting the rear delts two days in a row though. Monday and tuesday. Other than that I really like it. Very simular to what I do. Thanks for helping out the board mate. __________________ 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.

24-10-2004, 10:59 PM	#10 (permalink)
GoldenArrow Gym Addict Join Date: Mar 2004 Location: London Posts: 303	If you do Legs shoulders (tris) off Chest Back (bis) off off It's the best way of doing a 4 day split i found. Most rest for shoulders/tris etc. __________________ I had to up my calories to over 7000 a day before I started seeing gains again. If you think that's easy, think again. And if you think you'll make gains (with or without gear) without eating a decent amount of food, think again. Also if you don't train your legs or back, you'll never reach your potential.

20-10-2004, 04:10 AM	#3 (permalink)
Shib Gym Addict Join Date: Sep 2004 Location: the gym Posts: 279	I would do calves at least 3 out of your 4 workouts, been getting good gains lately since I've been hitting em up everyday. I do around 10-15 sets of around 15 reps. I think I read somewere you had small calves Listen to any advice one smart cookie has to offer.;)

24-10-2004, 10:22 PM	#8 (permalink)
TypeR Hulk Join Date: May 2004 Location: Kent Posts: 1,418	looks good me and my 2 little projects will give it a go! Thanks alot! Ben :lift:

25-10-2004, 02:19 AM	#12 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	You are awsome mate. Damn nice to see you on this board. I have been reading your posts and I agree, change does a body good. I always keep the body guessing. __________________ 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.

25-10-2004, 10:47 PM	#15 (permalink)
TypeR Hulk Join Date: May 2004 Location: Kent Posts: 1,418	i weight about 185lb and i am about 18% BF do you think i should put some cardio in there? :lift: