How is my routine?

~~gotta_squat~~ · 08-15-2005, 03:05 AM

I am bulking right now and am using max ot and i love this program, but i am going to cut soon then start a new bulk with a new routine i made up. What do you think of this routine?

Monday: Chest/Back/Arms
Chest (Strength)
Flat Bench Press 3 sets 3-6 reps
Incline Dumbell press 3 sets 3-6 reps
Decline Dumbell Press 3 sets 3-6 reps
Back (Hypotrophy)
Seated Rows 4 sets 8-12 reps
T bar Rows 4 sets 8-12 reps
Lat pulldowns 4 sets 8-12 reps
Arms (Hypotrophy)
Dumbell Curl 3 sets 8-12 reps
Hammer Curl 3 sets 8-12 reps
Cable Curl 3 sets 8-12 reps
Lying Tricep Extension 3 sets 8-12 reps
Tricep Pushdowns 3 sets 8-12 reps
Hammer grip dumbell press 2 set 8-12 reps

Tuesday:Legs/Shoulders
Legs (Strength)
Squats 4 sets 3-6 reps
conventional Deadlift 3 sets 3-6 reps
SLDL 2 sets 3-6 reps
Shoulders (Hypotrophy)
Smith military press 4 sets 8-12 reps
Dumbell Military press 4 sets 8-12 reps
Upright rows 4 sets 8-12 reps

Wed: Off

Thursday: Chest/Back/Arms
Chest (Hypotrophy)
Incline Dumbell press 4 sets 8-12 reps
Flat dumbell press 4 sets 8-12 reps
Decline Dumbell press 4 sets 8-12 reps
Back (Strength)
Barbell rows 3 sets 3-6 reps
T bar rows 3 sets 3-6 reps
Chins 3 sets 3-6 reps
Arms (Strength)
Barbell curls 3 sets 3-6 reps
Dumbell curl 3 sets 3-6 reps
Skullcrushers 3 sets 3-6 reps
Dips of pushdowns 3 sets 3-6 reps

Friday:Legs/Shoulders
Legs (Hyoptophy)
Squats 4 sets 8-12 reps
SLDL 4 sets 8-12 reps
Leg extension 3 sets 8-12 reps
Leg curl 2 sets 8-12 reps
Shoulders (Strength)
Smith military press 4 sets 3-6 reps
Behind the neck smith press 2 sets 3-6 reps
Upright rows 2 sets 3-6 reps

WEEKENDS:off

Apootheosis · 08-15-2005, 01:50 PM

**** Max ot

no shrugs? thats alot for biceps btw

GameDayDog · 08-15-2005, 03:46 PM

That's a lot period.. each of those routines would take me about 4 hours to complete.. ok.. I'm exaggerating.. maybe 3...

Peace..~G

~~gotta_squat~~ · 08-15-2005, 05:02 PM

I forgot shurgs buy i do do them. This workout takes about only 50-60 minutes to complete. I take very short rest periods.

**NYCmitch25** · 08-15-2005, 09:47 PM

Its ok. I would do your Fridays workout on Sat. (at least some weeks).

FYI: Here is something similar i did UD2.0 for mass gains-not Max-OT
*Carb-depletion
M-Chest/Tri's: sets 3-4, exercises 3-4, reps 12-15
T-Back/Bi: sets 3-4, exercises 3-4, reps 12-15
W-Legs: sets 3-4, exercises 3-4, reps 12-15
Th-Shoulders: sets 3-4, exercises 3-4, reps 12-15
(you could move this to Monday and take the day off)
(optional-moderate cardio 45mins)

*Begin Carb-Load Th Night-Friday night.

Fr-Off
Sat-Power workout: Chest/Back/Legs - sets 2-3, reps 3-6
Sun-Off

~~gotta_squat~~ · 08-15-2005, 10:40 PM

Can someone help me make a good routine for mass and strength?

**Pioneer** · 08-16-2005, 12:43 AM

i was also thinking of running a routine like that, hitting the same body part twice a week. something like this:
M:Chest/Tri
T:Back/Bis
W:Legs/Shoulders
Th:Chest/Tri
Fri:Back Bis
S: off/possible small workout day to get blood moving
Su: off/possible small workout day to get blood moving

LuxuryChic · 08-21-2005, 01:48 AM

man u are doing entirely too much!! that qouls seriously take me about 2 hours to do? you say it's taking you less than 1 hr to do it? What are you doing about 15 secs rest? I wouldn't recommend behind the neck presses, i've read way too many articles on injuries from that exercise. But hey it's your shoulder. But yeah split your body parts up.

GameDayDog · 08-21-2005, 05:32 AM

Quote:

Originally Posted by LuxuryChic

man u are doing entirely too much!! that qouls seriously take me about 2 hours to do? you say it's taking you less than 1 hr to do it? What are you doing about 15 secs rest? I wouldn't recommend behind the neck presses, i've read way too many articles on injuries from that exercise. But hey it's your shoulder. But yeah split your body parts up.

I'm glad I'm not the only person that said thys... I was thynkin' it, but if it works for him... Go for it... I rest 90 seconds between sets for my isolation movements and 2 minutes between sets for my compound movements... I also try to go 2 minutes between exercyses... Works for me as far as gaining both size & strength... I also do 3 sets of 8 for the majority of my exercyses as well..

Peace..~G

~~gotta_squat~~ · 08-22-2005, 12:13 AM

Monday/Thursday: Upper Body

Incline Dumbell Press Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Flat Dumbell Press Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Barbell Rows Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Close grip lat pulldown Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Military Press Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Dumbell Military Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Tricep work Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Bicep work Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Tuesday/Friday: Lower Body

Back Squats Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

(Alternate each week)
SLDL/Deadlift Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Leg press/Leg Extension Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Leg Curl Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

Trap work Sets Reps Tempo Rest
Workout 1 and 4 5 5 311 90 sec
Workout 2 and 5 3 15 311 30 sec
Workout 3 and 6 4 10 311 60 sec

this is my new routine

08-15-2005, 03:05 AM	#1
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	How is my routine? I am bulking right now and am using max ot and i love this program, but i am going to cut soon then start a new bulk with a new routine i made up. What do you think of this routine? Monday: Chest/Back/Arms Chest (Strength) Flat Bench Press 3 sets 3-6 reps Incline Dumbell press 3 sets 3-6 reps Decline Dumbell Press 3 sets 3-6 reps Back (Hypotrophy) Seated Rows 4 sets 8-12 reps T bar Rows 4 sets 8-12 reps Lat pulldowns 4 sets 8-12 reps Arms (Hypotrophy) Dumbell Curl 3 sets 8-12 reps Hammer Curl 3 sets 8-12 reps Cable Curl 3 sets 8-12 reps Lying Tricep Extension 3 sets 8-12 reps Tricep Pushdowns 3 sets 8-12 reps Hammer grip dumbell press 2 set 8-12 reps Tuesday:Legs/Shoulders Legs (Strength) Squats 4 sets 3-6 reps conventional Deadlift 3 sets 3-6 reps SLDL 2 sets 3-6 reps Shoulders (Hypotrophy) Smith military press 4 sets 8-12 reps Dumbell Military press 4 sets 8-12 reps Upright rows 4 sets 8-12 reps Wed: Off Thursday: Chest/Back/Arms Chest (Hypotrophy) Incline Dumbell press 4 sets 8-12 reps Flat dumbell press 4 sets 8-12 reps Decline Dumbell press 4 sets 8-12 reps Back (Strength) Barbell rows 3 sets 3-6 reps T bar rows 3 sets 3-6 reps Chins 3 sets 3-6 reps Arms (Strength) Barbell curls 3 sets 3-6 reps Dumbell curl 3 sets 3-6 reps Skullcrushers 3 sets 3-6 reps Dips of pushdowns 3 sets 3-6 reps Friday:Legs/Shoulders Legs (Hyoptophy) Squats 4 sets 8-12 reps SLDL 4 sets 8-12 reps Leg extension 3 sets 8-12 reps Leg curl 2 sets 8-12 reps Shoulders (Strength) Smith military press 4 sets 3-6 reps Behind the neck smith press 2 sets 3-6 reps Upright rows 2 sets 3-6 reps WEEKENDS:off

08-15-2005, 03:46 PM	#3
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	That's a lot... That's a lot period.. each of those routines would take me about 4 hours to complete.. ok.. I'm exaggerating.. maybe 3... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-16-2005, 12:43 AM	#7
Pioneer Moderator Join Date: Jun 2005 Posts: 1,720 Recipes: 0 Rep Power: 73	i was also thinking of running a routine like that, hitting the same body part twice a week. something like this: M:Chest/Tri T:Back/Bis W:Legs/Shoulders Th:Chest/Tri Fri:Back Bis S: off/possible small workout day to get blood moving Su: off/possible small workout day to get blood moving __________________ "A Marine in battle fears disgracing himself by running. He fears not losing his life, but losing his honor. He may not be able to preserve his life, but he can always preserve his honor. That much is within his power... To fear disgrace but not death, to fear not duty but dereliction from duty -- this is courage." -FMFM 1-0 "Leading Marines" pg. 43 Drive on

08-21-2005, 01:48 AM	#8
LuxuryChic Pro Stature Join Date: Aug 2005 Posts: 113 Recipes: 0 Rep Power: 5	man u are doing entirely too much!! that qouls seriously take me about 2 hours to do? you say it's taking you less than 1 hr to do it? What are you doing about 15 secs rest? I wouldn't recommend behind the neck presses, i've read way too many articles on injuries from that exercise. But hey it's your shoulder. But yeah split your body parts up. __________________ Lift-eat-sleep-grow-repeat Age: 18 Weight: 262bs Goal: August 2007 - 220lbs

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08-15-2005, 01:50 PM	#2
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	**** Max ot no shrugs? thats alot for biceps btw

08-15-2005, 05:02 PM	#4
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	I forgot shurgs buy i do do them. This workout takes about only 50-60 minutes to complete. I take very short rest periods.

08-15-2005, 09:47 PM	#5
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,102 Recipes: 0 Rep Power: 51	Its ok. I would do your Fridays workout on Sat. (at least some weeks). FYI: Here is something similar i did UD2.0 for mass gains-not Max-OT Carb-depletion M-Chest/Tri's: sets 3-4, exercises 3-4, reps 12-15 T-Back/Bi: sets 3-4, exercises 3-4, reps 12-15 W-Legs: sets 3-4, exercises 3-4, reps 12-15 Th-Shoulders: sets 3-4, exercises 3-4, reps 12-15 (you could move this to Monday and take the day off) (optional-moderate cardio 45mins) Begin Carb-Load Th Night-Friday night. Fr-Off Sat-Power workout: Chest/Back/Legs - sets 2-3, reps 3-6 Sun-Off

08-15-2005, 10:40 PM	#6
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	Can someone help me make a good routine for mass and strength?

08-22-2005, 12:13 AM	#10
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	Monday/Thursday: Upper Body Incline Dumbell Press Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Flat Dumbell Press Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Barbell Rows Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Close grip lat pulldown Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Military Press Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Dumbell Military Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Tricep work Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Bicep work Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Tuesday/Friday: Lower Body Back Squats Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec (Alternate each week) SLDL/Deadlift Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Leg press/Leg Extension Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Leg Curl Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec Trap work Sets Reps Tempo Rest Workout 1 and 4 5 5 311 90 sec Workout 2 and 5 3 15 311 30 sec Workout 3 and 6 4 10 311 60 sec this is my new routine