My routine, please feel free to critique

**antihero** · 04-03-2005, 07:02 PM

Day A 1
Back width - Wide grip lat pulldown [behind neck] (2x8-12)
Chest - Hammer Strength Flat Bench (2x8-12)
Shoulders - Hammer Strength Shoulder Press (2x8-12)
Triceps - Close Grip Bench (2x8-12)
Back Thickness - T-bar Rows (2x8-12)
Abs - Weighted situps on decline bench (2x25)

Day B 1
Quads - Squat (2x8-12)
Biceps - E-z bar Curls (2x8-12)
Hamstrings - Lying Leg Curls (2x8-12)
Forearms - Pinch Plate Machine (2x8-12)
Calves - Standing Calf/Heel Raises (2x12-20)
Abs - Hanging Leg Raises (2x25)

Day A 2
Back width - Pull-ups (2x8-12)
Chest - Incline Smyth (2x8-12)
Shoulders - Military Press (2x8-12)
Triceps - Dips (2x8-12)
Back Thickness - Db Rows (2x8-12)
Abs - Weighted situps on decline bench (2x25)

Day B 2
Quads - Leg Press (2x8-12)
Biceps - Alternating Db Curls (2x8-12)
Hamstrings - Sumo Press (2x8-12)
Forearms - Hammer Curls (2x8-12)
Calves - Calves on Leg Press (2x12-20)
Abs - Hanging Leg Raises (2x25)

Day A 3
Back width - Paralell Grip Reverse Pulldown (2x8-12)
Chest - Decline Smyth (2x8-12)
Shoulders - Behind Neck Presses (2x8-12)
Triceps - Reverse Grip Bench (2x8-12)
Back Thickness - Rack Deads (2x8-12)
Abs - Weighted situps on decline bench (2x25)

Day B 3
Quads - Hack Squats (2x8-12)
Biceps - Cable Curls (2x8-12)
Hamstrings - SLDL (2x8-12)
Forearms - Reverse Wrist Curls (2x8-12)
Calves - Single Foot Calf/Heel Raises (2x12-20)
Abs - Hanging Leg Raises (2x25)

?=needed exercise....its not completely finished yet, but it will be shortly.....help is greatly appreciated....
------------------------------------------------
workouts are done on mon,wed,fri. just alternate back and forth....warmups preformed as neccessary....working sets listed (straight sets, not rest paused)....first number is number of sets second is reps per set....

**Sholiz** · 04-03-2005, 07:38 PM

What are the 3 exercises you're going to be alternating through for each body part?

**antihero** · 04-03-2005, 08:37 PM

its up...

**bigDman** · 04-03-2005, 09:14 PM

you can do lat rises and milatry presses for shoulders

you can do calf rises for calfs
and wrist curls for forarms
otherwise it looks good

**antihero** · 04-03-2005, 10:05 PM

thnx for that, all other input is welcome also....

muscleboy333 · 04-03-2005, 10:59 PM

I think you could pick something better than lateral raises for shoulders. Same for triceps pressdowns. For back, instead of wide grip pulldowns to front and back, just pick one and you could do rack chins instead of the other. I guess it's just a preference thing, other than that it looks pretty good.

**antihero** · 04-03-2005, 11:05 PM

well, eventually i will plataue on these exercises, and then i will switch in other ones...so i decided to use about 50% of the best exercises and fill in the other 50% with average ones so that when i do hit a plataue i wont only have shitty exercises to sub in...

muscleboy333 · 04-03-2005, 11:08 PM

Quote:

Originally Posted by antihero

well, eventually i will plataue on these exercises, adn then i will switch in other ones...so i decided to use about 50% of the best exercises and fill in the other 50% with average ones so that when i do hit a plataue i wont only have shitty exercises to sub in...

Didn't think of that...not a bad idea

**antihero** · 04-03-2005, 11:22 PM

i been thinking about this for a while...a long while...but i finally decided that im ready for it.

**Sholiz** · 04-03-2005, 11:33 PM

Instead of to front and back on the pulldowns, maybe through in paralell grip reverse pulldown? I don't see the need for 2 wide-grip pulldown variations.

For abs, maybe leg raises? You're only hitting upper abs.

It looks like you're trying for a DC type workout, lateral raises (as far as I know) are not highly regarded. Press movements are better IMO.

As for triceps, I'd say throw out pushdowns and throw in close grip BP.

Just some opinions, but if that was my routine those are things I think would be best to change. Think about it, and see if you agree.

**antihero** · 04-03-2005, 11:48 PM

paralell grip reverse pulldown?

**antihero** · 04-03-2005, 11:52 PM

Quote:

Originally Posted by Sholiz

Instead of to front and back on the pulldowns, maybe through in paralell grip reverse pulldown? I don't see the need for 2 wide-grip pulldown variations.

i been thinking that those two were too similar too, but i didnt think of anything to replace it...explain paralell grip reverse pulldown please.....

Quote:

For abs, maybe leg raises? You're only hitting upper abs.

whoops, meant to change that when i put it up, but i didnt....

Quote:

It looks like you're trying for a DC type workout, lateral raises (as far as I know) are not highly regarded. Press movements are better IMO.

ive also thought about that, and was about to put in arnold presses, but i thought that would be to close to the other two movements...

Quote:

As for triceps, I'd say throw out pushdowns and throw in close grip BP.

how close do your hands belong on a close grip bench? should that be done on a smyth?

Quote:

Just some opinions, but if that was my routine those are things I think would be best to change. Think about it, and see if you agree.

thnx, anything else?

**Sholiz** · 04-04-2005, 12:11 AM

Quote:

Originally Posted by antihero

i been thinking that those two were too similar too, but i didnt think of anything to replace it...explain paralell grip reverse pulldown please.....

Shoulder width, palms facing away from you.

Quote:

Originally Posted by antihero

ive also thought about that, and was about to put in arnold presses, but i thought that would be to close to the other two movements...

I'm alternating smith military, machine press, and DB press. Arnold, standing BB, and behind the neck presses are my alternates for when I plateau I believe.

Quote:

Originally Posted by antihero

how close do your hands belong on a close grip bench? should that be done on a smyth?

I usually go close enough that my thumbs touch when extended. Pretend to make a thumbs-up, and hold your hand like it's holding a barbell. Kinda make a U with your hands. That's about the width I use, about 6-8" if you don't understand what I'm trying to say.

I do it on a Smythe because I can rack the weight on the negative and not need a spotter

Quote:

Originally Posted by antihero

thnx, anything else?

I'll add more as I think of it.

**antihero** · 04-04-2005, 12:52 AM

Quote:

Originally Posted by Sholiz

Shoulder width, palms facing away from you.

gotcha, sounds good, ill put that in now....

Quote:

I'm alternating smith military, machine press, and DB press. Arnold, standing BB, and behind the neck presses are my alternates for when I plateau I believe.

i think ill put in behind the neck smyth for this...

Quote:

I usually go close enough that my thumbs touch when extended. Pretend to make a thumbs-up, and hold your hand like it's holding a barbell. Kinda make a U with your hands. That's about the width I use, about 6-8" if you don't understand what I'm trying to say.

oh, so i assume you just kinda flare your elbows out to the sides when doing that?

Quote:

I do it on a Smythe because I can rack the weight on the negative and not need a spotter

id do it there because i simply just dont trust the spotters at my gym....

Quote:

I'll add more as I think of it.

youve helped out alot so-far, thnx....

**Sholiz** · 04-04-2005, 01:01 AM

Quote:

Originally Posted by antihero

i think ill put in behind the neck smyth for this...

Be careful with this though, work on form and only come to the back of your head. Everything I've read suggests you don't go any further than that.

Quote:

Originally Posted by antihero

oh, so i assume you just kinda flare your elbows out to the sides when doing that?

Usually, I've seen some people take their elbows down the side of their body ... right close to the rib cage. I don't think it really matters and I usually flare my elbows out.

**antihero** · 04-04-2005, 01:11 AM

Quote:

Originally Posted by Sholiz

Be careful with this though, work on form and only come to the back of your head. Everything I've read suggests you don't go any further than that.

bottom of the back of my head, or the top of the back of my head?

Quote:

Usually, I've seen some people take their elbows down the side of their body ... right close to the rib cage. I don't think it really matters and I usually flare my elbows out.

alrighty....

**antihero** · 04-04-2005, 01:11 AM

where should my 20 repper for quads be thrown in? after the two working sets, or is the 20 repper supposed to be the second working set?

04-03-2005, 07:02 PM	#1
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	My routine, please feel free to critique Day A 1 *Back width* - Wide grip lat pulldown [behind neck] (2x8-12) *Chest* - Hammer Strength Flat Bench (2x8-12) *Shoulders* - Hammer Strength Shoulder Press (2x8-12) *Triceps* - Close Grip Bench (2x8-12) *Back Thickness* - T-bar Rows (2x8-12) *Abs* - Weighted situps on decline bench (2x25) Day B 1 *Quads* - Squat (2x8-12) *Biceps* - E-z bar Curls (2x8-12) *Hamstrings* - Lying Leg Curls (2x8-12) *Forearms* - Pinch Plate Machine (2x8-12) *Calves* - Standing Calf/Heel Raises (2x12-20) *Abs* - Hanging Leg Raises (2x25) Day A 2 *Back width* - Pull-ups (2x8-12) *Chest* - Incline Smyth (2x8-12) *Shoulders* - Military Press (2x8-12) *Triceps* - Dips (2x8-12) *Back Thickness* - Db Rows (2x8-12) *Abs* - Weighted situps on decline bench (2x25) Day B 2 *Quads* - Leg Press (2x8-12) *Biceps* - Alternating Db Curls (2x8-12) *Hamstrings* - Sumo Press (2x8-12) *Forearms* - Hammer Curls (2x8-12) *Calves* - Calves on Leg Press (2x12-20) *Abs* - Hanging Leg Raises (2x25) Day A 3 *Back width* - Paralell Grip Reverse Pulldown (2x8-12) *Chest* - Decline Smyth (2x8-12) *Shoulders* - Behind Neck Presses (2x8-12) *Triceps* - Reverse Grip Bench (2x8-12) *Back Thickness* - Rack Deads (2x8-12) *Abs* - Weighted situps on decline bench (2x25) Day B 3 *Quads* - Hack Squats (2x8-12) *Biceps* - Cable Curls (2x8-12) *Hamstrings* - SLDL (2x8-12) *Forearms* - Reverse Wrist Curls (2x8-12) *Calves* - Single Foot Calf/Heel Raises (2x12-20) *Abs* - Hanging Leg Raises (2x25) ?=needed exercise....its not completely finished yet, but it will be shortly.....help is greatly appreciated.... ------------------------------------------------ workouts are done on mon,wed,fri. just alternate back and forth....warmups preformed as neccessary....working sets listed (straight sets, not rest paused)....first number is number of sets second is reps per set.... Last edited by antihero : 04-19-2005 at 02:22 AM.

04-03-2005, 07:38 PM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	What are the 3 exercises you're going to be alternating through for each body part? __________________ You hear me before you see me, I got King Kong in the trunk

04-03-2005, 11:05 PM	#7
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	well, eventually i will plataue on these exercises, and then i will switch in other ones...so i decided to use about 50% of the best exercises and fill in the other 50% with average ones so that when i do hit a plataue i wont only have shitty exercises to sub in... Last edited by antihero : 04-03-2005 at 11:15 PM.

04-03-2005, 11:33 PM	#10
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Instead of to front and back on the pulldowns, maybe through in paralell grip reverse pulldown? I don't see the need for 2 wide-grip pulldown variations. For abs, maybe leg raises? You're only hitting upper abs. It looks like you're trying for a DC type workout, lateral raises (as far as I know) are not highly regarded. Press movements are better IMO. As for triceps, I'd say throw out pushdowns and throw in close grip BP. Just some opinions, but if that was my routine those are things I think would be best to change. Think about it, and see if you agree. __________________ You hear me before you see me, I got King Kong in the trunk

04-03-2005, 08:37 PM	#3
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	its up...

04-03-2005, 09:14 PM	#4
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,670 Recipes: 0 Rep Power: 186	you can do lat rises and milatry presses for shoulders you can do calf rises for calfs and wrist curls for forarms otherwise it looks good

04-03-2005, 10:05 PM	#5
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	thnx for that, all other input is welcome also....

04-03-2005, 10:59 PM	#6
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	I think you could pick something better than lateral raises for shoulders. Same for triceps pressdowns. For back, instead of wide grip pulldowns to front and back, just pick one and you could do rack chins instead of the other. I guess it's just a preference thing, other than that it looks pretty good.

04-03-2005, 11:22 PM	#9
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	i been thinking about this for a while...a long while...but i finally decided that im ready for it.

04-03-2005, 11:48 PM	#11
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	paralell grip reverse pulldown?

04-04-2005, 01:11 AM	#17
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	where should my 20 repper for quads be thrown in? after the two working sets, or is the 20 repper supposed to be the second working set?