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02-07-2009, 05:37 PM
| #1 (permalink) |
| Newbie Trainer   Join Date: Jul 2009 Location: Derby
Posts: 53
 | Routine Advice I would like your thought on my routine and how it could be improved. I currently do a 3 day program which I try for Monday, Wednesday and Friday. Although owning to an irregular shift pattern the days are sometimes different. Monday 10mins on Cross Trainer Chest Bench Press 2 x 10 warm up - 3 x 8/10 work sets Incline Smith Press 1 x warm up - 3 x 8/10 work sets Flat Dumbbell Flys 1 x warm up - 3 x 8/10 Work sets Tri Dumbell press 1 x warmup - 3 x 8/10 Work Set Wednesday 10mins on Cross Trainer Legs (Unfortunately can’t do anything that puts too much stress on the knee e.g. squats due to old footballing injury!!) Leg press 2 x 10 Warm up - 3 x 8/10 work sets Leg extensions 1 x warm up - 3 x 10 work sets Leg Curl 1 x warm up - 3 x 10 work sets Shoulders Seated Dumbell Press 1 x 10 warm up -3x 8/10 work sets Lat raises 1 x 10 warm up -3x 8/10 work sets Dumbell Flys 1 x 10 warm up -3x 8/10 work sets Friday 10mins on Cross Trainer Back Weighted Chins 1x warm up (unweighted) 3 work sets 10,8,6 Barbell Row 1x warm up 3 x 8/10 work sets Close grip lat pulldown 1x warm up 3 x 8/10 work sets Biceps E-z bicep curl 1x warm up 3 x 8/10 work sets Concentration curls 1x warm up 3 x 8/10 work sets Cable curls 1x warm up 3 x 8/10 work sets Have I got my splits right? Will my muscles be getting enough rest? I have had problems in the past with my left elbow and want to avoid too much stress on it. Any input would be greatly appreciated. Cheers Mav |
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02-07-2009, 05:43 PM
| #2 (permalink) | |
| EFBB Winner   Join Date: Dec 2007 Location: Manchester
Posts: 3,823
 | Re: Routine Advice Quote:
day1- flat bench, incline bench, dips, DB press, skullcrushers day2 your leg workout day3- deadlifts, BB rows, chins, barbell curls | |
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02-07-2009, 06:19 PM
| #3 (permalink) |
| Getting HUGE!  Join Date: Mar 2009 Location: Cheshire
Posts: 1,228
| Re: Routine Advice
With not doing any type of dead lift or seated row what are you doing for lower back? hypers would be good! do you not work your calves, if you start to progress they will have a lot of catching up to do. I see you warm up with cross trainer, if this is cardio, its better done after weights. |
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