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| IronMass Forums Routine help Training Discuss Routine help in the Bodybuilding Science forums; Monday: Squat 5x5 SLDL 2x10 Standing calf raises 2x12 Bicep curls 2x6-8 Wednesday Bench Press 1x10 Bench Press 1x10 SUPERSETTED WITH FLYS 1x12 Close grip bench press 2x12 Dips ... |
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11-26-2006, 12:14 AM
| #1 |
| Pro Stature  Join Date: Jul 2006
Posts: 743
Recipes: 0 Rep Power: 70   |  Routine help Monday: Squat 5x5 SLDL 2x10 Standing calf raises 2x12 Bicep curls 2x6-8 Wednesday Bench Press 1x10 Bench Press 1x10 SUPERSETTED WITH FLYS 1x12 Close grip bench press 2x12 Dips 1x8 Friday: Deadlift 2x8-10 Bent over rows 1x10-12 Military press 2x10 Rear delt flys 1x10 Thoughts? |
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11-26-2006, 12:15 AM
| #2 |
| IronMass Sponsor  Join Date: May 2006 Location: beastville
Posts: 1,935
Recipes: 0 Rep Power: 95 | i dont get it...looks bad
__________________  SUPPLEMENTS.NET REP |
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11-26-2006, 01:08 AM
| #3 | |
| the Epicurean Bodybuilder  Join Date: Aug 2005
Posts: 2,245
Recipes: 0 Rep Power: 57 | Quote:
I wouldn't say it is bad, but I do think you could use a bit more volume. For a 3 day split your routines are ok. I would just do 3 sets on each of the exercises instead of the 1 or 2 sets. Of course, this is only one week. After this it is good to mix things up with other exercises, weights and rep routines. It would help to know what your goals are. *
__________________  "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection | |
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11-26-2006, 01:27 AM
| #4 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 3,996
Recipes: 0 Rep Power: 113 | 100% agreed with AfreeR. The exercise choice is fine, but if ur gonna do thay few moves (which i like), slightly more volume may be a good idea, but not needed. I made some changes below. New routine. Monday: Squat 5x5 <-GOOD SLDL 3x10 <- OKAY, Standing calf raises 2x12 <- CAN'T COMMENT, NOT A FAN OF CALVE WORK Bicep curls 3x6-8 Wednesday: Bench Press 3x 3-8 (DEPENDENT ON YOU CYCLE) Db flies: 3x10 CGPB: 3x8-12 Friday: Deadlift 3x6-10 Bent over rows 3x10-12 Military press 2x10 Rear delt flys 2x10
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition |
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11-26-2006, 01:29 PM
| #5 |
| Pro Stature Join Date: Jul 2006
Posts: 743
Recipes: 0 Rep Power: 70 | Mass. |
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11-26-2006, 04:59 PM
| #6 |
| resident degen  Join Date: Jul 2005 Location: San Diego, CA
Posts: 3,670
Recipes: 0 Rep Power: 214 | If you're gonna do a 3-day split, I think the one that DJ just posted is very good. If you are training for size, do you know what rep ranges work best for your body? If yes, the stick with that, but if not try changing things up from month to month and see how your body responds to each rep range.
__________________ No supplement can make up for the lack of a strong work ethic. |
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11-26-2006, 07:27 PM
| #7 |
| Silver Member  Join Date: Jul 2005 Location: New York
Posts: 1,088
Recipes: 0 Rep Power: 50 | whats your goal? stats? years training? [edit] I just noticed you wrote mass.
__________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins |
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11-27-2006, 09:03 PM
| #8 |
| Pro Stature Join Date: Jul 2006
Posts: 743
Recipes: 0 Rep Power: 70 | Mass, 5'11 180 pounds approx. decent amount of fat so cardio would be a must, I've been training 2 years on/off so I've gotten 'puffy' |
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12-04-2006, 07:40 PM
| #9 |
| Pro Stature Join Date: Jul 2006
Posts: 743
Recipes: 0 Rep Power: 70 | bump |
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