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  #1  
Old 04-08-2008
CyFix CyFix is offline
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Default Routine Critique?

Lately ive been goin to the gym and its taking me more time to decide what im doing than it does to actually get a workout in.... sad i know lol. Sooo im going to try something different and this time have a set routine... anybody have any suggestions? Heres what my "rough draft" routine is looking like:
Im trying to gain some lean mass.. so im going to lift as heavy as possible and get my diet set correctly aswell... im open to anything, thanks everyone!

Monday: Chest and Biceps
Bench press : 3x6
Incline press: 2x10
Vertical bench press: 1x20
Barbell curls (shoulder wide grip): 3x6
Dumbbell curls (seated): 2x10
EZ-barbell curls (narrow grip): 1x20


Tuesday: Legs
Squats: 3x6
Leg press: 2x10
Hack squats: 1x20

Wednesday: Off

Thursday: Shoulders, triceps

Behind the neck press: 3x6
Standing upright rows: 2x10
Front overhead press: 1x20
Reverse Flyes(machine): 3x10
Lying triceps press: 3x6 reps
Overhead triceps press: 2x10
Triceps pushdown: 1x20
Pullups: As many as i can do lol


Friday: Back, calves

Front latpulldown (shoulder wide grip): 3x6
Seated cable rows (narrow grip): 2x10
Dumbbell rows (one arm at a time): 1x20
Standing calf raises: 3 sets 6 reps
Seated calf raises (machine): 2x10
Bend-over calf raises: 1x20

As far as abs go, ill be doing straight and bent leg raises, some normal crunches and some other things involving bands and balls lol. Most everyday..
Im thinking i may get some cardio in a couple days in the morning hours instead of afternoon..

Routine, Diet, Rest ... should i need anything else?
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  #2  
Old 04-08-2008
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Default Re: Routine Critique?

Quote:
Originally Posted by CyFix
Monday: Chest and Biceps
Bench press : 3x6
Incline press: 2x10
Vertical bench press: 1x20
Barbell curls (shoulder wide grip): 3x6
Dumbbell curls (seated): 2x10
EZ-barbell curls (narrow grip): 1x20
You're doing the same number of sets for biceps are you're doing for chest...Why?

I understand that you're throwing in an exercise at the end of each for one set to get a bigger pump... So i won't touch that at all.

Quote:
Originally Posted by CyFix
Tuesday: Legs
Squats: 3x6
Leg press: 2x10
Hack squats: 1x20
Where're the hamstrings?

You do more total sets for two small bodyparts on the preceding day, than for the largest muscles in your body.


Quote:
Originally Posted by CyFix
Thursday: Shoulders, triceps

Behind the neck press: 3x6
Standing upright rows: 2x10
Front overhead press: 1x20
Reverse Flyes(machine): 3x10
Lying triceps press: 3x6 reps
Overhead triceps press: 2x10
Triceps pushdown: 1x20
Pullups: As many as i can do lol
Back day is the next day... Put those on back day.

Quote:
Originally Posted by CyFix
Friday: Back, calves

Front latpulldown (shoulder wide grip): 3x6
Seated cable rows (narrow grip): 2x10
Dumbbell rows (one arm at a time): 1x20
Standing calf raises: 3 sets 6 reps
Seated calf raises (machine): 2x10
Bend-over calf raises: 1x20
Looks decent.

I'm curious about your choices regarding the number of sets and reps you're using.

-CNS
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  #3  
Old 04-08-2008
CyFix CyFix is offline
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Default Re: Routine Critique?

Thanks for the quick responce nark! Ill work on those areas youve pointed out.. The routine itself came partial from an article i read a while back as being a good routine to gain mass.. i saved the routine to my computer but i threw in a few different things

as far as the reps and sets: i pretty much left them as they were.. Im use to doing:

Monday: Chest and Triceps
Flat Bench 3-4x8-12 (my bench isnt my strong point at all)
Dumbell Incline Press 4x8
Dumbell Flyes 4x8
Seated machine flyes 4x10, 10 full and 10 short = 1 set
Skull crushers 8x8
Pulldowns 3x15
Dips to failure .. tho i didnt always do those

Tuesday: Back and Bi
Deadlifts 3x12 then 1 heavy set(as much as i could lift) usually to 8 or as close as i could get..
Lat pulldown 3x15
Seated machine pulls.. if thats what they are called... 3x15
Hammer Curls 4x12
EZ Bar curls, short and full 3x10 each, 10 full extension, 10 short and so on

OFF

Thursday: Chest and shoulders
Pushups wide short and reverse eachx15 rep for 1 set.. 3 sets total
seated dumbell side raises 4x12
seated forward plate raises (holding 35lb plate and raising upward while seated) 3-4x15
this day differd from week to week, sometimes we would throw in some Tri's sometimes not...

Friday: Legs
Squats 4x12 (sometimes with bands)
Lunges one end of the gym to the other and back x 2
Leg extensions 3x15
Leg Press 3x15, alternating wide stance and short
Calf Raises using leg press machine 2-3x15
seated box squats with no weight 3x15

Abs we did at the end of every workout which usually consisted of:
laying flat on back legs up in the air and touching toes for 15, then legs bent for 15, then hands under hip and legs straight out raising for 15 : 3 sets
"supermans" (laying flat on stomach hands straight out, legs straight out and raising both.. usually did around 2 sets.. then some weeks we would change it up and use balls and bands etc...

this has been a while back tho.. my first experience working with a personal trainer... i tryed cutting while doing this routine and i felt weak and really didnt gain anything but knowledge from it.. which is ok.. live and learn.. this is all from memory of course.. some of the reps and sets may be slightly different but its close enough..

I want to get bigger without gaining just fat .. is my goal i guess u could say
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Old 04-08-2008
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Default Re: Routine Critique?

I'm going to bump this for TR14 and others before i take a crack at it again :)

-CNS
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Old 04-08-2008
CyFix CyFix is offline
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Default Re: Routine Critique?

alright cool thanks :beerchug:
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Old 04-09-2008
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Default Re: Routine Critique?

Quote:
Originally Posted by CyFix
Thanks for the quick responce nark! Ill work on those areas youve pointed out.. The routine itself came partial from an article i read a while back as being a good routine to gain mass.. i saved the routine to my computer but i threw in a few different things
How'd the routine look before you changed it?

Lemme take a peak at your old routine..since I'm on this thread an all already.

Quote:
Originally Posted by CyFix
as far as the reps and sets: i pretty much left them as they were.. Im use to doing:

Monday: Chest and Triceps
Flat Bench 3-4x8-12 (my bench isnt my strong point at all)
Dumbell Incline Press 4x8
Dumbell Flyes 4x8
Seated machine flyes 4x10, 10 full and 10 short = 1 set
Pick one or the other

Quote:
Originally Posted by CyFix

Skull crushers 8x8
Pulldowns 3x15

Dips to failure .. tho i didnt always do those
I assume you mean 'press downs'.. Advice would be the same as prior: Choose one or the other.

And use the dips as a finisher.

Quote:
Originally Posted by CyFix
Tuesday: Back and Bi
Deadlifts 3x12 then 1 heavy set(as much as i could lift) usually to 8 or as close as i could get..
Lat pulldown 3x15
Seated machine pulls.. if thats what they are called... 3x15
Hammer Curls 4x12
EZ Bar curls, short and full 3x10 each, 10 full extension, 10 short and so on
Good.


Quote:
Originally Posted by CyFix
Thursday: Chest and shoulders
Pushups wide short and reverse eachx15 rep for 1 set.. 3 sets total
seated dumbell side raises 4x12
seated forward plate raises (holding 35lb plate and raising upward while seated) 3-4x15
this day differd from week to week, sometimes we would throw in some Tri's sometimes not...
Too many raises... Drop the front raise, add a press.

Quote:
Originally Posted by CyFix
Friday: Legs
Squats 4x12 (sometimes with bands)
Lunges one end of the gym to the other and back x 2
Leg extensions 3x15
Leg Press 3x15, alternating wide stance and short
Calf Raises using leg press machine 2-3x15
seated box squats with no weight 3x15
Drop all three.. Increase squat sets to 5.. and lunges sets to 4.. add a laying leg curl or glute/ham raise.

Quote:
Originally Posted by CyFix
Abs we did at the end of every workout which usually consisted of:
laying flat on back legs up in the air and touching toes for 15, then legs bent for 15, then hands under hip and legs straight out raising for 15 : 3 sets
"supermans" (laying flat on stomach hands straight out, legs straight out and raising both.. usually did around 2 sets.. then some weeks we would change it up and use balls and bands etc...
Too much.

If you're going to do core work at the end of each session, alternate between focus.

Day 1: Lower abs
Day 2: Spinal erectors (to coincide with back day)

Day 3: Lower Abs
Day 4: Light oblique work.

Quote:
Originally Posted by CyFix
this has been a while back tho.. my first experience working with a personal trainer... i tryed cutting while doing this routine and i felt weak and really didnt gain anything but knowledge from it.. which is ok.. live and learn.. this is all from memory of course.. some of the reps and sets may be slightly different but its close enough..
Don't confuse focuses.

Decide on what you're trying to do: cut or bulk.

It'll make things times easier.

Quote:
Originally Posted by CyFix
I want to get bigger without gaining just fat .. is my goal i guess u could say
Cut.. Then lean bulk.

-CNS
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