help with routine - UK-Muscle Body Building Community

BIG-UNC · 13-04-2006, 09:02 PM

this is my routine any one think its sh1te then please advize
my aim is more size every workout gets my full attention

mon
shoulders / arms

press behind neck 4 x 8 - 10
side lateral raises 3 x 10 - 12
standing e-z curls 4 x 8 - 10
standing alt d/bell curls 3 x 10 - 12
every other week i do heavy d/bell shrugs 3 x 10

wed
legs

squats 4 x 8 - 10
leg ext 3 x 20
leg curls 3 x 20
standing calf raises 4 x 25
every other week i do sldl's 4 x 10

i would like to do legs again on sat'dy but do you think id b over training them?

fri
chest /back
30 degree bench 4 x 8 - 10
close grip bp 3 x 8 - 10
lat pull downs side grips 4 x 8 - 12
deads 4 x 10
every other week i do d/b or b/o rows rows to the lower stomach

i do every exercise very strictly slow and squeeze at the moment of return

i try and increase the weight every 3rd work out

so what do you think???????????

just realised ive put this in the ladies section can someone move please sorry

**Aftershock** · 14-04-2006, 03:41 PM

Unc I wouldnt say it was sh!te mate, but by training arms the first day of the week you could still have some potential overlap on the friday (ie arms and shoulders will still be fatgued) when you are doing chest back.

Plus chest and back in the same workout is a big ask, it can be done but its not for the fainthearted...

General rule when constucting a routine will be to start with the largest and most taxing to train bodyparts and work down, and construct so there is no overlap from the previous workouts..

Forgetting about exercises for a moment this is what im running for example.

Monday: Quads/hams/Calves

Wednesday Abbs/Chest/Front Delts/Triceps

Friday Back/Side and rear Delts/Biceps

I split and hit shoulders twice cause its an area im trying to bring up, but for most it could just drop into either the chest or back workout.

Now with something like that you hit Legs when your fresh on Monday.

Therse no overlap on Wednesday as your triceps are fresh to really push on chest and shoulders, and you hit hit em with a couple of sets at the end of the workout to finish them off (they will already have had a damn good workout from chest and shoulders really)

Friday your biceps havent been hit all week so they are fully charged so you can hit the back exercises at 100%, and then just cream them off at the end of the workout.

So you have got optimun recovery for each bodypart. Train smarter not harder is the key here

Theres no reason why you couldnt swap chest and back days around depending on which you wanted to prirotise. Or even do the chest and back workouts first and leave legs till last if for example legs was a strong area for you..

Have a think about it and decide what days you wana do what on and then we'll get into the nitty gritty of exercises etc..

Dudex · 14-04-2006, 04:19 PM

I agree with aftershock, except I think your weakest body parts (or those you want to bring on the most) should be trained on Mon or Fri, because as said, on monday you will have had the extra rest and be fresh, and on Friday because you are about to have your longest rest period.

If you want to train your legs on Saturday as well then you could split your quad and hamstring training, doing each on seperate days.

BIG-UNC · 15-04-2006, 06:14 AM

cheers gents, alot of good advice for me to work with.

i thought the routine was sound shows how much i have still to learn eh.

thanks again

13-04-2006, 09:02 PM	#1 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	help with routine this is my routine any one think its sh1te then please advize my aim is more size every workout gets my full attention mon shoulders / arms press behind neck 4 x 8 - 10 side lateral raises 3 x 10 - 12 standing e-z curls 4 x 8 - 10 standing alt d/bell curls 3 x 10 - 12 every other week i do heavy d/bell shrugs 3 x 10 wed legs squats 4 x 8 - 10 leg ext 3 x 20 leg curls 3 x 20 standing calf raises 4 x 25 every other week i do sldl's 4 x 10 i would like to do legs again on sat'dy but do you think id b over training them? fri chest /back 30 degree bench 4 x 8 - 10 close grip bp 3 x 8 - 10 lat pull downs side grips 4 x 8 - 12 deads 4 x 10 every other week i do d/b or b/o rows rows to the lower stomach i do every exercise very strictly slow and squeeze at the moment of return i try and increase the weight every 3rd work out so what do you think??????????? just realised ive put this in the ladies section can someone move please sorry __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by BIG-UNC; 14-04-2006 at 06:45 AM.

14-04-2006, 03:41 PM	#2 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,021	Unc I wouldnt say it was sh!te mate, but by training arms the first day of the week you could still have some potential overlap on the friday (ie arms and shoulders will still be fatgued) when you are doing chest back. Plus chest and back in the same workout is a big ask, it can be done but its not for the fainthearted... General rule when constucting a routine will be to start with the largest and most taxing to train bodyparts and work down, and construct so there is no overlap from the previous workouts.. Forgetting about exercises for a moment this is what im running for example. Monday: Quads/hams/Calves Wednesday Abbs/Chest/Front Delts/Triceps Friday Back/Side and rear Delts/Biceps I split and hit shoulders twice cause its an area im trying to bring up, but for most it could just drop into either the chest or back workout. Now with something like that you hit Legs when your fresh on Monday. Therse no overlap on Wednesday as your triceps are fresh to really push on chest and shoulders, and you hit hit em with a couple of sets at the end of the workout to finish them off (they will already have had a damn good workout from chest and shoulders really) Friday your biceps havent been hit all week so they are fully charged so you can hit the back exercises at 100%, and then just cream them off at the end of the workout. So you have got optimun recovery for each bodypart. Train smarter not harder is the key here Theres no reason why you couldnt swap chest and back days around depending on which you wanted to prirotise. Or even do the chest and back workouts first and leave legs till last if for example legs was a strong area for you.. Have a think about it and decide what days you wana do what on and then we'll get into the nitty gritty of exercises etc.. __________________ "You are what you eat you can't possibly be anything else" or put another way "eat sht look like sht!!" Aftershock Last edited by Aftershock; 14-04-2006 at 03:47 PM.

14-04-2006, 04:19 PM	#3 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	I agree with aftershock, except I think your weakest body parts (or those you want to bring on the most) should be trained on Mon or Fri, because as said, on monday you will have had the extra rest and be fresh, and on Friday because you are about to have your longest rest period. If you want to train your legs on Saturday as well then you could split your quad and hamstring training, doing each on seperate days. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

15-04-2006, 06:14 AM	#4 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	cheers gents, alot of good advice for me to work with. i thought the routine was sound shows how much i have still to learn eh. thanks again __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.