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19-03-2006, 04:09 PM
| #1 (permalink) |
| IF YOU BUILD IT.....THEY WILL COME!  Join Date: Feb 2006 Location: middlesbrough
Posts: 1,945
   |  routine heres my routine have a look and tell me what you think....feel free to tell me i'm doing things wrong or not doing enough my aim is more size mon-shoulders 3x8 press behind neck 3x8-10 side raises db's 3x8-10 front raisesdb's tue-back 5x5 deads 3x8-10 b/o rows 3x8-10 pull downs to the front wed - legs 5x5 squats 3x10-15 leg raises 3x10-15 leg curls thur - chest 5x5 (30 degree ) incline bench press 5x8 (30 degree) incline db flies fri - arms 3x8 curls with ez bar 3x8 db alternate curls all exercises are done with a heavy weight Last edited by BIG-UNC; 19-03-2006 at 04:23 PM. Reason: wrong place |
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20-03-2006, 08:33 AM
| #3 (permalink) |
| UK-Muscle Moderator  Join Date: Sep 2004 Location: Beer me
Posts: 5,276
  | IMO it's too much volume for most people to recover from, but give it a go and see how you get on. As long as you're able to increase the weight and/or reps each week, the routine is working. If not, it doesn't work for you. I would suggest not doing a press behind the neck though, as many injuries have occurred as a result of that.
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20-03-2006, 08:56 AM
| #4 (permalink) | |
| Banned  Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,077
 | If a 5 day split is working for you then the only thing i would do is change the days you do legs and chest, which would allow you to train arms on friday as a dedicated day, i notice that you have a bicep workout but dont train triceps directly, but biceps are a smaller muscle and probably need less work When i did a 5 day training split it went Monday - shoulders and traps Tuesday - Back Wednesday - Chest Thursday - Legs Friday - Arms I gained well on this sort of workout and found the rest periods to be adiquate (sp) I now train full body 3 times per week using a 5x5 . I still gain well and increase weight regularly  :lift: Quote:
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20-03-2006, 09:00 AM
| #5 (permalink) | |
| Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,077
| Quote:
http://forum.athletes.com/fitshow/week28/week28lg.htm like these :lift: | |
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21-03-2006, 06:44 AM
| #6 (permalink) |
| IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough
Posts: 1,945
| hello s69 thanks for the reply mate i didnt realise i hadnt put my triceps in i do skull crushers snd pushdowns for them mate i like doing dead lifts for my back so would your routine not overtrain my traps mate..not being negative or cheeky mate...unc |
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21-03-2006, 06:49 AM
| #7 (permalink) | |
| IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough
Posts: 1,945
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21-03-2006, 09:44 AM
| #8 (permalink) | |
| Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,077
| Quote:
on the routine above drop the shrugs on shoulder day and ad deads to back day to compensate | |
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21-03-2006, 09:47 AM
| #9 (permalink) | |
| Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,077
| Quote:
the shoulder press behing neck has been marked as a contra indicated exercise and injury is only dependant on skeletal and muscular composition.......I have done them in the past for many years without injury (i mix up shoulder work now, arnolds, D/Bells, Military, clean and press etc) | |
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21-03-2006, 09:50 AM
| #10 (permalink) | |
| Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,077
| Quote:
Big for example grows well on his how to grow or duel factor plans, I have moved to a 5x5 full body 3 times per week that i grow well on now and i used to do a 5 or 6 day split as listed above and i grew well and strog on that | |
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21-03-2006, 01:15 PM
| #11 (permalink) | |
| UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me
Posts: 5,276
| Quote:
If you are growing well off your current routine, just keep doing it. Once you find something that works, milk all the gains you can from it, and when it stops working, change it up.
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14-05-2008, 10:05 AM
| #12 (permalink) |
| Gym Addict  Join Date: May 2008 Location: WIRRAL
Posts: 103
| Re: routine big unc work out looks good.herse mine to compare mate mon shoulders 4x8 military press 4x8 upright rows 4x8 arnies 4x8 f/wd dbell raises 4x8 lat raises 4x8 bent over latraises 4x8 traps front rear 4x8 dumbell shrugs tue legs 4x8 leg press 4x8 leg curls 4x8 leg ext 4x8 calf raises wed back 4x8 crusafix 4x8 pulldowns 4x8 rows 4x8 bentover rows 4x8 dumbell pulls thurs bicept tricept 4x8 bicept curls 4x8 tric kicks 4x8 seated d/bell curls alternated 4x8 french curls 4x8 single arm d/bell preacher curls 4x8 pull push downs fri chest 4x8 incline d/bell press 4x8 wide grip dips 4x8 flat bench d/bell press 4x8 decline barbell press 2x10 pec deck/ cables sat/ sun rest days |
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14-05-2008, 10:42 AM
| #13 (permalink) |
| Gym Addict Join Date: May 2008 Location: WIRRAL
Posts: 103
| Re: routine samurai i always thought it was best to keep major body parts seperated back shoulders chest. giving them rest as you know if you do shoulders on monday then back on tusday. wouldnt that put a lot of pressure even over train the shoulders. same goes chest . when you work back chest and shoulers. the shoulders actually get trained three times.hence the reason for keeping them apart ie monday shoulders wednesday back friday chest mate or am i wrong |
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