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Keeping track but feel free to criticize or suggest:P on my routine

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  • 03-06-2009 11:45pm
    #1
    Ant_19_86
    Registered Users Posts: 22 ✭


    I am just about to finish up on a 5x5 stronglifts routine that I will be finished on Saturday the 6th of June. So on Monday the 8th I am going to start a spilt routine bodybuilding routine. So here it goes

    Monday- Chest/Triceps
    Bench x 10-12Reps x 4Sets
    Incline Bench x 10-12 x 4
    Flat dumbbell fly x 10 - 12 x 4
    Cable crossover x 10 - 12 x 4
    Tricep pushdowns x 10 -12 x 5
    Tricep Dips x10-12 x 4

    Tuesday - Legs
    Squats x 10-12 x 4
    Dead Lifts x 10 x 3
    Stiff leg dead lifts x10-12 x4
    Leg Exstention x 10-12 x 5
    Calf raise x 10-12 x5

    Wenseday -Cardio-Spinning

    Thursday - Shoulders
    Standing overhead press x 10-12 x 4
    Upright row x 10-12 x 4
    Seated overhead press x10-12 x 4
    Dumbell overhead press x 10-12 x 5
    Lateral raise(dumbell) x 10-12 x 5

    Friday - Back/Biceps
    Chin ups(widegrip) 8-10 x 4
    Chin ups(Close grip) 8-10 x 4
    Bent over Row x 10-12 x 4
    Inverted rows x 8-10 x 4
    Bicep Curl x 10-12 x 4
    Preacher Curl x 10-12 x 4

    Saturday - Cadrio(Light)/Ab/Core


    Sunday - Interval(cardio)

    Sorry Long I know as you can tell by how lazy I got by the end thats not a good sign:P As I say IO start Monday I will post how i Did then. So if before then I have any critics please let me know:) Also I know my diet is important and I am on top of that but sure let me know if there is any tuning that could be done Cheers:)


Comments

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    #2
    rubadub
    Registered Users Posts: 32,381 ✭✭✭✭rubadub


    Seems to be a lot going on.

    e.g.
    Standing overhead press x 10-12 x 4
    Seated overhead press x10-12 x 4
    Dumbell overhead press x 10-12 x 5
    Thats is 13 sets of pretty much the same thing.

    Just seems a bit much, but I favour very short workouts and often just do single, albeit intense, sets.


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    #3
    Ant_19_86
    Registered Users Posts: 22 ✭Ant_19_86


    Yea I Could mix it up all right maybe work the posterior and Medial deltoids at different times. Thanks for the input anymore please feel free


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    #4
    Ant_19_86
    Registered Users Posts: 22 ✭Ant_19_86


    Ok so, I have revised over my routine and decided to change it up a lil to here it goes again

    Monday: Chest/Triceps
    .4x8 flat chest press
    .4x8 incline chest press
    .4x10 chest flys(Dumbbells)
    .4x10 Tricep pushdown
    .4x10 Skull crushers

    Tuesday: Back/Biceps
    .4x to failure wide grip pullups
    .4x to failure medium grip pullups
    .4x8 bent over barbell rows
    .4x8 deadlifts
    .3x10 standing biceps curls
    .3x10 dumbbell hammer curls

    Wenesday -Cardio - Spinning

    Thursday - Legs
    .Squat(under the pyramid scheme, starting at 80% of my 1 Max Rep(100kg) for 12 going down 2 reps and increasing by 2.5% in weights)
    .5x8 Stiff legged dead lift
    .5x10 Leg extention
    .5x10 Leg curls
    .5x10 Calf raises

    Friday - Shoulders
    .5x8 Seated barbell shoulder press
    .5x10 Lateral Dumbbell Raises
    .5x8 barbell upright row
    .5x10 barbell shrugs

    Saturday - Running(30 mins)/Abs

    Sunday - Interval Cardio


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