Routine Check - UK-Muscle Body Building Community

Hyuukai · 03-06-2009, 01:55 PM

Ok im off my crutches now and looking to head back into my routine it was as followed. This is more for power than overal mass. All reps are 5x5 unless stated in pyrmaid style going heavier

Day 1 Mainly Chest

Bench press
Incline bench
Vertical Press
Dips
Pressups 30x2 (Cant really do weighted ones)

Day 2 Mainly Shoulders

Shoulder Press (Leg drive used)
Seated Shoulder press
Shrugs
Barbell Curls

Day 3 Mainly back

Deadlift
Pull Ups
Cable row
Lateral Pulldown
Bent Over Row

Day 4

Squats (currently machine)
Calf Press
Leg Press
Leg Curls

Obviously these are spread out throught the week. Anything i havn't included that should definatly be in there? Remember not looking for mass its more overal power gains.

Hyuukai · 07-06-2009, 09:59 AM

Anyonne?

Hyuukai · 01-07-2009, 08:33 PM

Anyone like to help me on this routine does it look ok? i cannot decide either to do 2-3 warmup sets then 2 heavy work sets or to do progressive weight increase like example bench 70-72.5-75-77.5-80k x5

d4ead · 01-07-2009, 08:37 PM

looks good to me,

wouldnt bother with the pressups (unless i was away)

wouldnt bother with both squats and leg press id do one or the other maybe alternate weekly.

other then that it looks quite good.

i struggle to do shoulders the day after chest, as my triceps are still blow par so id be tempted to switch the day 2 for day 3 or whatever.

d4ead · 01-07-2009, 08:39 PM

if i do 5x5 i pick a fuk off big weight and stick to it, then push up a kilo next time.

i do pyramid a lot but normally over 4 sets of 8-12 reps.

no reason not to pyramid the 5x5 just i always like to be maxed if you have enough left over to pyramid up on 5x5 you should have started heavier.

Hyuukai · 02-07-2009, 01:58 AM

hey thanks d4ead i quite like to pyramid its a psychological thing i think, but i could switch to 2 warm up sets and 3 heavy sets? or do you think the my pyramiding will be ok?, normally if i have anything left over i try add another 5 reps higher up the pyramid then next session i move up each other the weights i was doing previousl.

martin brown · 02-07-2009, 09:49 AM

Swap day 4 with day 1

Hyuukai · 03-07-2009, 07:18 PM

now im at home i cannot do these though

so i thought maybe

Cable row- Seated Row
Lateral Pulldown- switch for chinups on shoulder day

Calf Press-
Leg Press- replace both of these for another lot of deadlifts and switch my days around maybe?

03-06-2009, 01:55 PM	#1 (permalink)
Hyuukai Gym Addict Join Date: May 2008 Location: Trispen Posts: 108	Routine Check Ok im off my crutches now and looking to head back into my routine it was as followed. This is more for power than overal mass. All reps are 5x5 unless stated in pyrmaid style going heavier Day 1 Mainly Chest Bench press Incline bench Vertical Press Dips Pressups 30x2 (Cant really do weighted ones) Day 2 Mainly Shoulders Shoulder Press (Leg drive used) Seated Shoulder press Shrugs Barbell Curls Day 3 Mainly back Deadlift Pull Ups Cable row Lateral Pulldown Bent Over Row Day 4 Squats (currently machine) Calf Press Leg Press Leg Curls Obviously these are spread out throught the week. Anything i havn't included that should definatly be in there? Remember not looking for mass its more overal power gains.

07-06-2009, 09:59 AM	#2 (permalink)
Hyuukai Gym Addict Join Date: May 2008 Location: Trispen Posts: 108	Re: Routine Check Anyonne?

01-07-2009, 08:33 PM	#3 (permalink)
Hyuukai Gym Addict Join Date: May 2008 Location: Trispen Posts: 108	Re: Routine Check Anyone like to help me on this routine does it look ok? i cannot decide either to do 2-3 warmup sets then 2 heavy work sets or to do progressive weight increase like example bench 70-72.5-75-77.5-80k x5

01-07-2009, 08:37 PM	#4 (permalink)
d4ead whats tomorrow? ... Just one more day to regret! Join Date: Nov 2008 Location: the land of rape and honey Posts: 5,285	Re: Routine Check looks good to me, wouldnt bother with the pressups (unless i was away) wouldnt bother with both squats and leg press id do one or the other maybe alternate weekly. other then that it looks quite good. i struggle to do shoulders the day after chest, as my triceps are still blow par so id be tempted to switch the day 2 for day 3 or whatever.

01-07-2009, 08:39 PM	#5 (permalink)
d4ead whats tomorrow? ... Just one more day to regret! Join Date: Nov 2008 Location: the land of rape and honey Posts: 5,285	Re: Routine Check if i do 5x5 i pick a fuk off big weight and stick to it, then push up a kilo next time. i do pyramid a lot but normally over 4 sets of 8-12 reps. no reason not to pyramid the 5x5 just i always like to be maxed if you have enough left over to pyramid up on 5x5 you should have started heavier.

02-07-2009, 01:58 AM	#6 (permalink)
Hyuukai Gym Addict Join Date: May 2008 Location: Trispen Posts: 108	Re: Routine Check hey thanks d4ead i quite like to pyramid its a psychological thing i think, but i could switch to 2 warm up sets and 3 heavy sets? or do you think the my pyramiding will be ok?, normally if i have anything left over i try add another 5 reps higher up the pyramid then next session i move up each other the weights i was doing previousl.

02-07-2009, 09:49 AM	#7 (permalink)
martin brown MyProtein Powerlifter Join Date: Dec 2008 Location: Ironman Strength Dept. Preston Posts: 1,133	Re: Routine Check Swap day 4 with day 1

03-07-2009, 07:18 PM	#8 (permalink)
Hyuukai Gym Addict Join Date: May 2008 Location: Trispen Posts: 108	Re: Routine Check now im at home i cannot do these though so i thought maybe Cable row- Seated Row Lateral Pulldown- switch for chinups on shoulder day Calf Press- Leg Press- replace both of these for another lot of deadlifts and switch my days around maybe?

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