my routine - UK-Muscle Body Building Community

RGA · 31-03-2005, 09:53 PM

right this is my routine.
Monday: Shoulders legs
Shoulders:
Front dumbbell raises x3
Shrugs x3
Front pressx3
Dumbbell front presx3
Lateral raisesx2
Legs:
Squatsx3
Standing Squatsx3
1 legged squatx6

Wednesday: Back biceps
Bicep:
Pull ups
Barbell curlx3
Dumbbell curlx3
Alternate hammer curlx3
Twisting hammer curlx3

Back:
Wide grip pull-upsx3
Bent Over Two-Dumbbell Rowx3
Bent Over Two-Dumbbell Row palms in x3

Friday: Chest triceps
Chest:
Bench pressx3
Flysx3
Dunbell pressx3
Press ups wide grip x3
Clap press upsx3

Triceps:
Overarm extentionx3
Close grip bench pressx3
Tricep bar extentionx3

Is this ok or can i improve it? any critisisms would be great

**Jimmy** · 31-03-2005, 09:58 PM

thats a lot of work all in one w/out

IMO split that int 4or5 w/outs

if you need to do 3 days then go for

1 chest/delts/triceps

2 back/traps/bi's

3 legs

With a 3 day split i would shoot for 2 excersizes per BP, 3-5 sets per excersize

maybe training each BP every 5 or 6 days

RGA · 31-03-2005, 10:01 PM

ok thx for advice

**big** · 31-03-2005, 10:04 PM

Are you gaining on that routine?

RGA · 31-03-2005, 10:16 PM

well i haven't started it yet. Was begining tomoz

RGA · 31-03-2005, 10:31 PM

just a general thing to i do 3 sets of each, first with 12 reps, 2nd with 10 reps and third with 8. I incrase the weight after each set to that sound ok?

Captain Hero · 31-03-2005, 10:51 PM

when i actually get my ass to the gym i normally do reps and sets of around 5 - 6 mate with progressively heavier weights. lol thats just what i do doesnt mean its right tho

**big** · 01-04-2005, 06:55 AM

Quote:

Originally Posted by RGA

well i haven't started it yet. Was begining tomoz

Try it and see. I'd say there's a very, very high chance you'd be overtraining with that routine though.

31-03-2005, 09:53 PM	#1 (permalink)
RGA Newbie Trainer Join Date: Mar 2005 Location: England,Northants Posts: 41	my routine right this is my routine. Monday: Shoulders legs Shoulders: Front dumbbell raises x3 Shrugs x3 Front pressx3 Dumbbell front presx3 Lateral raisesx2 Legs: Squatsx3 Standing Squatsx3 1 legged squatx6 Wednesday: Back biceps Bicep: Pull ups Barbell curlx3 Dumbbell curlx3 Alternate hammer curlx3 Twisting hammer curlx3 Back: Wide grip pull-upsx3 Bent Over Two-Dumbbell Rowx3 Bent Over Two-Dumbbell Row palms in x3 Friday: Chest triceps Chest: Bench pressx3 Flysx3 Dunbell pressx3 Press ups wide grip x3 Clap press upsx3 Triceps: Overarm extentionx3 Close grip bench pressx3 Tricep bar extentionx3 Is this ok or can i improve it? any critisisms would be great

31-03-2005, 09:58 PM	#2 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	thats a lot of work all in one w/out IMO split that int 4or5 w/outs if you need to do 3 days then go for 1 chest/delts/triceps 2 back/traps/bi's 3 legs With a 3 day split i would shoot for 2 excersizes per BP, 3-5 sets per excersize maybe training each BP every 5 or 6 days

31-03-2005, 10:01 PM	#3 (permalink)
RGA Newbie Trainer Join Date: Mar 2005 Location: England,Northants Posts: 41	ok thx for advice

31-03-2005, 10:04 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Are you gaining on that routine?

31-03-2005, 10:16 PM	#5 (permalink)
RGA Newbie Trainer Join Date: Mar 2005 Location: England,Northants Posts: 41	well i haven't started it yet. Was begining tomoz

31-03-2005, 10:31 PM	#6 (permalink)
RGA Newbie Trainer Join Date: Mar 2005 Location: England,Northants Posts: 41	just a general thing to i do 3 sets of each, first with 12 reps, 2nd with 10 reps and third with 8. I incrase the weight after each set to that sound ok?

31-03-2005, 10:51 PM	#7 (permalink)
Captain Hero strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom Posts: 6,919	when i actually get my ass to the gym i normally do reps and sets of around 5 - 6 mate with progressively heavier weights. lol thats just what i do doesnt mean its right tho