just getting serious
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just getting serious - 8/6/2004 12:00:10 AM
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anders
Posts: 6
Joined: 8/3/2004
Status: offline
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ive been working out for afew months with deccent gains, but now i figure it time to get serious. im creating this thread as an easy way to keep progress of my improvments.
this is my routine, thank you Schteevie for it
Day 1: Chest/Triceps
flat bench press
- warm up x 3-4 sets
3x6-8
Incline bench (30 degress)
3x6-8
weighted dips
- warm up (on "dip assist machine") 1 set
3x6-8
close grip bench press
3x6-8
cable tri extension
2x6-8
Day 2: Legs/calves
Squats
- warm up 3-4 sets
3x6-8
legg press
3x6-8
legg curls
warm up - 1 set
3x6-8
standing calf raises
3x6-8
Day 3: OFF or cardio/abs
Day 4: Back/Biceps/forearms
pull-ups
(warm-up with lat pull down) 3-4 sets
3x6-8
one arm dumb bell row
warm-up - 1 set
3x6-8
bent over BB row
3x6-8
standing bar bell curls (EZ bar)
3x6-8
standing reverse hammer curls (fore arm)
3x6-8
seated fore arm curls (forearm on leg)
3x6-8
close grip pull ups (chin-ups)
2x6-8
Day 5: OFF or cardio/abs
Day 6: Shoulders/traps
Military press
- warm up 3-4 sets
3x6-8
Side lateral raises
3x6-8
DB shrugs
3x6-8
Day 7: OFF or cardio/abs
my goals are to bulk up for next hockey season (and obviously to look/live better)
i am 16 years old, 17 in 3 weeks and 150 pounds.
current measurements:
biceps:
12 inches
waiste:
29.5 inches inches
(exhaul)
chest:
33inches
calves:
13 inches
quads:
19.5 inches
< Message edited by anders -- 8/6/2004 12:01:49 AM >
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RE: just getting serious - 8/6/2004 6:14:17 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Great routine!! I personally love the Chest/Triceps, Back/Biceps, Legs and Shoulders/Traps four day split. You have them all spaced up nicely too with getting those rest days in there. That routine seems to get my biceps to grow the most as well, figure you have a complete 7 days to let your biceps recover from any other related movements... doing it with your back. Some people don't like to do them with your back because you can't move as much weight, but you are still doing the job of working them, and they are already warned up. Check out Ronnie Coleman's videos... I believe he has been using those bodypart combos his whole career (Of course he is in-human!!!!) I think that it's also a good way to develop the mind to muscle connection early on... because working the larger bodypart first you are able to then zone in on the smaller arm muscles because they are already warmed up. If I were you though, I would try to include Deadlifts in your routine. You'll grow a thicker back quicker, and I think they offer a psychological advantage because you get accustomed to moving heavy weight. Good luck.
(in reply to anders)
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RE: just getting serious - 8/6/2004 7:30:13 AM
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jenng
Posts: 760
Joined: 2/20/2004
Status: offline
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I have to agree with the above. I have the same split ('cept I do abs with shoulders) and love it. I like the fact that the smaller muscles get warmed up when I work the bigger muscles and it makes the workout more efficient.
I personally prefer SLDLs for my hamstrings, as they are more of a compound exercise than leg curls. And I agree that regular DLs are a great back exercise. I have taken a few weeks off from DLs due to an injury and I'm just dying to get back to them. Great exercise!
(in reply to Weapon X)
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