New routine - need help.

T

TAVARES88

Joined
Aug 13, 2008
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114
Need help for a new routine that I?m thinking.

TUE - CHEST

- flat bench press 9x9x7x7x5x5 (multiple wave loading)
- incline DB press 4x8-10
- dips 3x9-11

- standing military press 3x8-10
- standing lateral rises 5x12-15

WED - BACK

- snatch grip deadlifts 4x4-6
- chins 3x7-9
- unilateral DB rows 3x9-11
- seated cable row 3x8-10

THU - LEGS/CALF

- breath squat 4x10-5-3-2 *** (using weights for 10 reps)
- vertical leg press 3x9-11
- lunges 3x10
- knee extension 3x8-10

- RDL 4x6-8
- knee flexion 3x8-10

- standing calf raises 5x10-15 (eccentric is sloooooow, around 7 secs)


FRI - TRIS/BIS

- CG bench press 3x6-8
- dips 3x7-9
- skull crushes 3x10-12

- alternate DB curls 4x5-7
- hammer curls 3x7-9

*** - 10 reps, breath 10 times, 5 reps breath 10 times, 3 reps and so on...
 
whats up bro... any reason you are training delts after chest?...
 
goin4275 said:
whats up bro... any reason you are training delts after chest?...
Click to expand...

That's not too bad a thing, especially if the trainer suffers from, or has suffered from, rotator injuries or general shoulder pain. It will give the joint a week to recover from the last session instead of having two in the same week.
 
4 days consecutive is a no-no. Also your doing back and legs on consecutive days...another no-no. Try to put as much time between back & leg days as possible. Too many sets on flat bench. Dont do ALL your sets of squats as breathing sets...if you insist on breathing, do them as your last set only...AFTER you have done your heavy sets. Not sure why your doing delts after chest...but thats your perogative...perhaps delts is not a priority I dunno. Dude, based on your reply of "no reason" to G4 about doing delts after chest suggests that you might wanna step back, reflect and analyze a little more.lol :p
 
Scotsmark said:
That's not too bad a thing, especially if the trainer suffers from, or has suffered from, rotator injuries or general shoulder pain. It will give the joint a week to recover from the last session instead of having two in the same week.
Click to expand...


However, its not too good a thing, considering he doesnt have any injuries. :p
 
DPH based on your advices I changed my routine, but still want advice on delt training.

What do you think ?

MON - BACK
- snatch grip deadlifts 4x4-6
- chins 3x7-9
- unilateral DB rows 3x9-11
- seated cable row 3x8-10

TUE - CHEST
- flat bench press 1x3 3x8
- incline DB press 4x8-10
- dips 3x9-11

WED - CARDIO
- 40 min of walking neightbor

THU - LEGS/CALF
- squat 4x10
- vertical leg press 3x9-11
- lunges 3x10
- knee extension 3x8-10

- RDL 4x6-8
- knee flexion 3x8-10

- standing calf raises 5x10-15 (eccentric is sloooooow, around 7 secs)

FRI - TRIS/BIS/FOREARMS
- CG bench press 3x6-8
- dips 3x7-9
- skull crushes 3x10-12

- alternate DB curls 4x5-7
- hammer curls 3x7-9

- reverse curls 2x8-10

SAT - CARDIO
- delts ???
- 40 min of walking neightbor


MON - Completely off.
 
Much better, but I wouldn't take the following Mon off but Sunday instead.
 
I would not train 5 days in a row nor do chest-back in back to back workouts..two big bodyparts that need days in between..Id split it like this for better recovery and growth.

Mon- chest-tris-abs

tues- legs- calves

wed - off

thrus- shoulders- abs.

fri- back -bis.

sat- off

sun -off


on chest -tris days do the exercises you listed but 2 sets of each instead of 3..same goes for bis on back day...arms do not need that many sets to produce growth , now your intensity has to be on point
 
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