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View Full Version : New routine, look alright?



Womanthrower
07-14-2009, 02:04 PM
I'm putting together a new routine and wondering what some of you fellows might think of it. So far I'm thinking it'll look something similar to this.

Everything is one set except where noted.

Monday Chest and Biceps

Incline Bench 8-12
Flatbench dumbbell press 8-12
Flatbench dumbbell fly around 10
Hammer Strength incline press 10-15
Machine fly around 15
Unilateral dumbbell curls 8-12
Alternating hammercurls 8-12
EZ bar curl 10-15
Biceps preacher curl machine 10-15

Wednesday Legs and shoudlers

Leg extensions around 15 reps
Squats two sets of 10-15
Leg press 10-15
Standing barbell press 8-12
Dumbbell presses 8-12
Hammer Strength behind the neck press 10-15
Lateral raises 8-12
Front raises 8-12
Cable lateral raises 8-12

Friday Back and Triceps
Underband grip Barbell Rows 8-12
Hammer Strength pulldown 8-12
Hammer Strength row, unilateral, 8-12
Pulldowns 8-12
Straight arm pulldowns two sets of 10-15
Rear laterals with cables 8-12
Overhead dumbbell extensions 8-12
Dips 8-12
Triceps machine, unilateral 10-15
Dips 8-12

I'll probably do calves on Monday and Friday. One legged raises with dumbbells and then standing machine raises on Monday, and just the one legged ones on Friday.

GottaGetLean
07-14-2009, 02:10 PM
I'm putting together a new routine and wondering what some of you fellows might think of it. So far I'm thinking it'll look something similar to this.

Everything is one set except where noted.

Monday Chest and Biceps

Incline Bench 8-12
Flatbench dumbbell press 8-12
Flatbench dumbbell fly around 10
Hammer Strength incline press 10-15
Machine fly around 15
Unilateral dumbbell curls 8-12
Alternating hammercurls 8-12
EZ bar curl 10-15
Biceps preacher curl machine 10-15

Wednesday Legs and shoudlers

Leg extensions around 15 reps
Squats two sets of 10-15
Leg press 10-15
Standing barbell press 8-12
Dumbbell presses 8-12
Hammer Strength behind the neck press 10-15
Lateral raises 8-12
Front raises 8-12
Cable lateral raises 8-12

Friday Back and Triceps
Underband grip Barbell Rows 8-12
Hammer Strength pulldown 8-12
Hammer Strength row, unilateral, 8-12
Pulldowns 8-12
Straight arm pulldowns two sets of 10-15
Rear laterals with cables 8-12
Overhead dumbbell extensions 8-12
Dips 8-12
Triceps machine, unilateral 10-15
Dips 8-12

I'll probably do calves on Monday and Friday. One legged raises with dumbbells and then standing machine raises on Monday, and just the one legged ones on Friday.

so on chest ur only doing 1 set per exercise?

Womanthrower
07-15-2009, 04:05 AM
Everything is one set per exercise, except squats and straight arm pulldowns.

Big Al
07-22-2009, 03:57 PM
I tried something like that, but found that it's almost impossible to train anything properly after a good legs workout. So I split shoulders between other 2 w/o. Front and lateral - after chest, rear and lateral (just to pump'em up) after back. Works great!

militantmuscle
07-22-2009, 04:10 PM
I like that its unconventional, plus you'll be hitting the muscle from many various angles for sure.

Only thing I'd say is train shoulders (light) before legs and hit shoulders again on another day, or train legs on their own day.

Ortski
08-21-2009, 03:51 PM
whats the thinking behind the one set dude?

Yolo
08-21-2009, 04:38 PM
If you're confident you can work chest after working triceps then go for it. I tried a similar split to yours (chest and biceps, back and triceps) and I found that my triceps weren't fully recovered when it was time to hit chest but, again, if you think this won't be an issue, then no worries.

Dr Pangloss
08-21-2009, 05:25 PM
You only do 4 sets of quads?