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Suffer the pain of discipline or suffer the pain o
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753 Posts
Discussion Starter · #1 ·
Looking to start this next week as it seems pretty solid.

Any advice would be welcome

Monday - Legs/Shoulders<o:p></o:p>



Exercise<o:p></o:p>

Sets<o:p></o:p>

Reps<o:p></o:p>

Rest<o:p></o:p>

Squats<o:p></o:p>

4<o:p></o:p>

8,8,8,8<o:p></o:p>

90-120 Seconds<o:p></o:p>

Stiff Legged Deadlifts<o:p></o:p>

3<o:p></o:p>

10,10,10<o:p></o:p>

90 Seconds<o:p></o:p>

Leg press<o:p></o:p>

2<o:p></o:p>

12,12<o:p></o:p>

60 Seconds<o:p></o:p>

Leg Curls<o:p></o:p>

2<o:p></o:p>

12,failure<o:p></o:p>

60 Seconds<o:p></o:p>

Overhead Press<o:p></o:p>

4<o:p></o:p>

6-8 reps

90 Seconds<o:p></o:p>

Dumbbell Side Laterals<o:p></o:p>

2<o:p></o:p>

10,10<o:p></o:p>

60 Seconds<o:p></o:p>



Wednesday - Chest/Triceps<o:p></o:p>



Exercise<o:p></o:p>

Sets<o:p></o:p>

Reps<o:p></o:p>

Rest<o:p></o:p>

Bench Press<o:p></o:p>

4<o:p></o:p>

8-12 reps<o:p></o:p>

90-120 Seconds<o:p></o:p>

Incline Press<o:p></o:p>

3<o:p></o:p>

10,10,10<o:p></o:p>

60-90 Seconds<o:p></o:p>

Dunmbell Flys<o:p></o:p>

2<o:p></o:p>

10-12 reps<o:p></o:p>

60 Seconds<o:p></o:p>

<o:p> </o:p>

Dips<o:p></o:p>

3<o:p></o:p>

Failure<o:p></o:p>

60 Seconds<o:p></o:p>

Skull Crushers<o:p></o:p>

3<o:p></o:p>

8-10 reps<o:p></o:p>

60 Seconds<o:p></o:p>

Tricep Pushdowns<o:p></o:p>

3<o:p></o:p>

12-15 reps<o:p></o:p>

60 Seconds<o:p></o:p>



Friday - Back/Biceps<o:p></o:p>



Exercise<o:p></o:p>

Sets<o:p></o:p>

Reps<o:p></o:p>

Rest<o:p></o:p>

Deadlift<o:p></o:p>

3<o:p></o:p>

6-8 reps<o:p></o:p>

120 Seconds<o:p></o:p>

Barbell Rows<o:p></o:p>

3<o:p></o:p>

8-12 reps<o:p></o:p>

60-90 Seconds<o:p></o:p>

Pullups<o:p></o:p>

3<o:p></o:p>

Failure<o:p></o:p>

60-90 Seconds<o:p></o:p>

<o:p> </o:p>

<o:p> </o:p>

<o:p> </o:p>

<o:p> </o:p>

Standing Barbell Curls<o:p></o:p>

3<o:p></o:p>

10,10,10<o:p></o:p>

60 Seconds<o:p></o:p>

Seated Dumbbell Curls<o:p></o:p>

2<o:p></o:p>

10,10<o:p></o:p>

60 Seconds<o:p></o:p>

Close Grip Pull Ups<o:p></o:p>

2<o:p></o:p>

Failure<o:p></o:p>

60 Seconds<o:p></o:p>



<o:p> </o:p>
 

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Gym Addict
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460 Posts
How much are u pressing ,on squats ? I ask because how can u do 8 reps and then b good to go 2 min

So many reps , what's the main purpose of this routine ?

You got nothing for rear delts there or calves

How about a simple 3 day compound split ?

You did ask for an input ;-)
 

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Suffer the pain of discipline or suffer the pain o
Joined
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753 Posts
Discussion Starter · #3 ·
It's for mass mate.

I just seen this on someone elses post and thought it looked good so thought I might give it a try.

It's not a routine I have came up with myself.

I currently do a 4 day split and want to reduce it to 3 days for work purposes so this seems to fit my needs
 

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Banned
Joined
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1,897 Posts
If it were me mate, i'd split shoulders into 2 workouts and do them on the back of chest and back.

So

Legs

Back /half shoulder

chest /half shoulder

and drop arms out completely.

I find legs are so hammered after a strong routine, the thought of doing anything after would just be abysmal. I dont work arms anymore. I wouldnt want to split shoulders, but its what i'd do if 3 day split was a must. Major press work on back day, and smaller moves on chest day.

Just my 2 cents.
 

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Junior Member
Joined
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8,551 Posts
Looks fine to me but I wouldn't follow the sets and reps to a definate and I enjoy a longer break but some beleive shorter is better...I prefer the listening to my body method...
 

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Gym Addict
Joined
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460 Posts
Ta for the input mate !

I have made a roughf version and sent it to hackskii , for him to tweak it where necessary .

It's basically(all compund movements)

A delt emphasise

B legs emphasise

A delt Emphasise

Next week

B

A

B

Let's no hijack the guys thread eh :)
 
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