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Old 08-12-2007, 10:20 PM   1 links from elsewhere to this Post. Click to view. #1 (permalink)
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Writing A New Routine
Hi,

I am in the process of getting a diet sorted and it is time for a new proper routine.

I am wanting to use a 3 day split. Monday, Wednesday and Friday or Saturday.

From what I have read I should do a body part each day so I would do:

Monday: Back, Chest and Abs

Wednesday: Legs

Friday/Saturday: Arms

Does this sound right?
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Old 08-12-2007, 10:23 PM   #2 (permalink)
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Re: Writing A New Routine
You missed off shoulders
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Old 08-12-2007, 10:48 PM   #3 (permalink)
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Re: Writing A New Routine
I would do a 3 day push/pull/ legs split mate

push= chest, shoulders, triceps

pull = back, biceps

legs = well, legs lol
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Old 08-12-2007, 10:50 PM   #4 (permalink)
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Re: Writing A New Routine
Right that sounds good thanks. Now just need to work on the exercises for each.

Could someone suggest some effective exercises for each as I don't know many.
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Old 08-12-2007, 10:56 PM   #5 (permalink)
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Re: Writing A New Routine
Monday, legs

squats
Lunges
SLDL or leg curls


wed, push

bench press
overhead press
dips

friday, pull

deadlifts
chins
bent over row



5x5 would work nicely for all exercises IMO
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Old 08-12-2007, 11:01 PM   #6 (permalink)
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Re: Writing A New Routine
Ok thanks for that.

Just out of curiousity, how do you guys keep record of what you do?

Do you make note of the weights you are lifting or keep it all in your head?
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Old 08-12-2007, 11:01 PM   #7 (permalink)
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Re: Writing A New Routine
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Originally Posted by atm-12 View Post
Ok thanks for that.

Just out of curiousity, how do you guys keep record of what you do?

Do you make note of the weights you are lifting or keep it all in your head?
I always keep a training diary mate. Exact sets, reps and weights used and then aim to beat it next time.
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Old 08-12-2007, 11:14 PM   #8 (permalink)
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Re: Writing A New Routine
OK yes, I will be keeping one of these. Thanks. Got a few more questions:-

Instead on lunges would leg extensions be suitable?

When you say 'dips' are you meaning 'tricep dips'?

Any alternative to deadlifts?

Could I swap bent over row for T-bar row?
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Old 08-12-2007, 11:19 PM   #9 (permalink)
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Re: Writing A New Routine
[quote=atm-12;342200]OK yes, I will be keeping one of these. Thanks. Got a few more questions:-

Instead on lunges would leg extensions be suitable? Leg extensions are for girly men, they dont compare to lunges. If you dont wanna lunge, you could just squat. Nothing wrong with that.

When you say 'dips' are you meaning 'tricep dips'? chest dips, but they will hit tri's nicely anyhow

Any alternative to deadlifts? deadlifts are a staple core lift, you can NOT substitute them, nothing comes close.

Could I swap bent over row for T-bar row? bent over rows are superior, no doubt[/quote]

You seem to be wanting to stray away from hard work mate lol, big compounds build muscle. Not girly leg extensions and a like
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Old 08-12-2007, 11:23 PM   #10 (permalink)
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Re: Writing A New Routine
Ok, good advice. Like I said I'm a newbie and I am willing to put in the hard work. So I will stick to the original routine you set!

Anything to substitute chest dips? I don't think there is anything to do chest dips on in my gym?
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Old 08-12-2007, 11:25 PM   #11 (permalink)
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Re: Writing A New Routine
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Originally Posted by atm-12 View Post
Ok, good advice. Like I said I'm a newbie and I am willing to put in the hard work. So I will stick to the original routine you set!

Anything to substitute chest dips? I don't think there is anything to do chest dips on in my gym?
Maybe you should substitute gyms then

Could do decline d/b press i guess.
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Old 08-12-2007, 11:32 PM   #12 (permalink)
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Re: Writing A New Routine
Wouldn't bench dips be better than just doing decline DB press?
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Old 08-12-2007, 11:34 PM   #13 (permalink)
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Re: Writing A New Routine
Quote:
Maybe you should substitute gyms then
I like the gym i'm at now, its right near my house

For the overhead press should I use the dumbells or the machine? I'm guessing dumbells as I have heard free weights are much better.
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Old 08-12-2007, 11:35 PM   #14 (permalink)
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Re: Writing A New Routine
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Wouldn't bench dips be better than just doing decline DB press?
I would personally say that decline press involves more musculature than bench dips. More musculature = better

Bench dips would probably hit tri's more, but i included dips to hit chest primariarly.

Cant really replace dips, they are the daddy
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Old 08-12-2007, 11:36 PM   #15 (permalink)
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Re: Writing A New Routine
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Originally Posted by atm-12 View Post
I like the gym i'm at now, its right near my house

For the overhead press should I use the dumbells or the machine? I'm guessing dumbells as I have heard free weights are much better.
I would personally use a barbell mate. But dumb bells would be better than a machine.

Do them standing also ;)
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