I got a new routine

Master Of Puppets · 07-28-2005, 07:19 PM

Now that I'm almost done with that dumb ol' lifting camp, I am creating a new routine. I really want to focus on the big three lifts, and use compound lifts as much as I can.

Monday- legs, abs

Hack squats: 3x8: When I get a squat rack, I'm gonna try 20 rep squats.

db lunges: 3x10

weighted decline situps: 4x12

Tuesday

30 min. cardio. probably walking cause it's after leg day. :P

Wednesday- chest, shoulders, tris

flat bench (bb or db. Depends on when I get my dumbbells :/.): 4x6

Incline bench: 3x8

Arnold db press: 3x8

Front/ side/ shoulder raises: 3x8

CG bench: 3x8

Dips: 3 to failure

Kickbacks: 3x10

Thursday
Cardio: 30min. bike riding

Friday-back, bis
Deadlift: 5x5
One armed rows: 4x8
Barbell rows: 3x8
Pinwheel curls or hammer curls: 4x6

Saturday
Cardio: 30min.

Sunday
Off. Keepeth holy the sabath.

MOP

**warriors** · 07-28-2005, 07:32 PM

I like doin shoulders with legs. By the time you get to your tri's they are gonna be scorched b/c of your chest and shoulder exercises.

Master Of Puppets · 07-28-2005, 07:39 PM

Quote:

Originally Posted by warriors

I like doin shoulders with legs. By the time you get to your tri's they are gonna be scorched b/c of your chest and shoulder exercises.

Okay, I'll keep that in mind.

Maybe I'll switch abs and shoulders.

MOP

**warriors** · 07-28-2005, 07:43 PM

Well you can always try it for a few weeks and see how you like it. Somthing like that would wear my ass out though

Master Of Puppets · 07-28-2005, 07:45 PM

Quote:

Originally Posted by warriors

Well you can always try it for a few weeks and see how you like it. Somthing like that would wear my ass out though

Okay, will do.

If I feel like I'm burning out, I'll tone it down/ change it up.

MOP

_Underdog_ · 07-29-2005, 05:49 AM

I hate criticizing other people's routine because I just know they have their own way of doing things. But I just have a few things to point out that I would change for myself if my routine were like that.

- Is there anything wrong working out on the same day you're doing cardio?
- For leg/ab day, are there any other ab exercises that you think you might need? (for lower abs, etc.) My routine for abs looks like as follows: Decline crunches 3 x 12, decline twisting crunches 2 x 12, hanging leg-raises 3 x 12-15.
- No pull-uping motion for back day? I think for complete back development, you need to do some pull-ups.
- Wednesday seems a bit crowded and might push the overtraining label a bit.

Overall, it looks pretty good! Train hard, eat lots and be smart!!!

**powerman2000** · 07-29-2005, 10:04 AM

Quote:

Originally Posted by warriors

I like doin shoulders with legs. By the time you get to your tri's they are gonna be scorched b/c of your chest and shoulder exercises.

I don't see how anyone could train another body part along with legs. There is NO WAY that I could do that since I can barely walk out of the gym when I am done with legs. I guess the only way would be if I did them first.

Master Of Puppets · 07-29-2005, 02:28 PM

Quote:

Originally Posted by Underdog

- Is there anything wrong working out on the same day you're doing cardio?
- For leg/ab day, are there any other ab exercises that you think you might need? (for lower abs, etc.) My routine for abs looks like as follows: Decline crunches 3 x 12, decline twisting crunches 2 x 12, hanging leg-raises 3 x 12-15.
- No pull-uping motion for back day? I think for complete back development, you need to do some pull-ups.
- Wednesday seems a bit crowded and might push the overtraining label a bit.

1. I just don't like doing cardio on the same day I lift.
2. Yes. I think hanging leg raises would be good.

3. I forgot to put pullups in there.

4. True. should I just take some exercises out, or switch a bodypart around?

Thanks for the help, everyone.

MOP

07-28-2005, 07:19 PM	#1
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,007 Recipes: 0 Rep Power: 46	I got a new routine Now that I'm almost done with that dumb ol' lifting camp, I am creating a new routine. I really want to focus on the big three lifts, and use compound lifts as much as I can. Monday- legs, abs Hack squats: 3x8: When I get a squat rack, I'm gonna try 20 rep squats. db lunges: 3x10 weighted decline situps: 4x12 Tuesday 30 min. cardio. probably walking cause it's after leg day. :P Wednesday- chest, shoulders, tris flat bench (bb or db. Depends on when I get my dumbbells :/.): 4x6 Incline bench: 3x8 Arnold db press: 3x8 Front/ side/ shoulder raises: 3x8 CG bench: 3x8 Dips: 3 to failure Kickbacks: 3x10 Thursday Cardio: 30min. bike riding Friday-back, bis Deadlift: 5x5 One armed rows: 4x8 Barbell rows: 3x8 Pinwheel curls or hammer curls: 4x6 Saturday Cardio: 30min. Sunday Off. Keepeth holy the sabath. MOP __________________ Last edited by Master Of Puppets : 07-28-2005 at 07:46 PM.

07-28-2005, 07:32 PM	#2
warriors The world is yours Join Date: Apr 2005 Posts: 1,134 Recipes: 0 Rep Power: 29	I like doin shoulders with legs. By the time you get to your tri's they are gonna be scorched b/c of your chest and shoulder exercises. __________________ Not Around...

07-28-2005, 07:43 PM	#4
warriors The world is yours Join Date: Apr 2005 Posts: 1,134 Recipes: 0 Rep Power: 29	Well you can always try it for a few weeks and see how you like it. Somthing like that would wear my ass out though __________________ Not Around...

07-29-2005, 05:49 AM	#6
_Underdog_ Pro Stature Join Date: May 2005 Location: Winnipeg, Manitoba Posts: 262 Recipes: 0 Rep Power: 6	I hate criticizing other people's routine because I just know they have their own way of doing things. But I just have a few things to point out that I would change for myself if my routine were like that. - Is there anything wrong working out on the same day you're doing cardio? - For leg/ab day, are there any other ab exercises that you think you might need? (for lower abs, etc.) My routine for abs looks like as follows: Decline crunches 3 x 12, decline twisting crunches 2 x 12, hanging leg-raises 3 x 12-15. - No pull-uping motion for back day? I think for complete back development, you need to do some pull-ups. - Wednesday seems a bit crowded and might push the overtraining label a bit. Overall, it looks pretty good! Train hard, eat lots and be smart!!! __________________ Current lifts / My goals (end of August): Squat - 135 / 215+ Bench - 130 / 160+ Barbell Rows - 105 / 150+ Deadlift - 235 / 300+ So I’ll stand with arms high and heart abandoned, in awe of the One who gave it all. I’ll stand, my soul Lord to You surrendered, all I am is Yours.

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