Suggestions

MillerTime03 · 12-21-2006, 02:22 AM

This is my training routine that I have just started and I was wondering if anyone had any suggestions, feedback, ect. As of right now I train 4 days on and 1 day off then I repeat, so I train every body part every five days, this helps me stay in good condition. I also train abs on Monday, Wednesday, & Friday . I try to keep everything basic because I lift at home.

Day 1: Chest & Tri's

Incline BB Press: 4 sets: 12-10-8-6
Flat BB Press: 3 sets: 5-5-5
Incline Fly: 3 sets: 10-10-10
Flat Fly: 2 sets: 15-15

Tri Pushdown: 3 sets: 25-15-10 (good warm up for the elbows)
Skull Crusher: 3 sets: 8-8-8
Overhead DB Ext.: 3 sets: 10-10-10

Day 2: Back & Bi's

Bent Over Row: 4 sets: 15 (warm up)-6-6-6
T-Bar Row: 3 sets: 10-10-10
2 Arm DB Row on an incline bench: 3 sets: 10-10-10
Suppersetted with Straight Arm Pulldown: 3 sets: 10-10-10
Deadlift: 3 sets: 8-8-8

Barbell Curl: 3 sets: 5-5-5
Hammer Curl: 3 sets: 10-10-10
Preacher Curl: 3 sets: 10-10-10

Day 3: Legs

Squat: 3 sets: 10-10-10
Triset with: Leg Ext.: 3 sets 10-10-10
DB Hack Squat: 3 sets: 10-10-10

Lying Leg Curl: 4 sets: 12-10-8-8
Suppersetted with : Stifflegged Deadlift: 4 sets: 12-10-8-8

Standing Calf Raise: 4 sets: 15-12-10-10

Day 4: Shoulders & Forearms

Overhead DB press: 4 sets: 15-12-12-12
Side Lateral Raise: 3 sets: 12-12-12
Front Raise: 3 sets: 12-12-12
Bent Over Lateral Raise: 4 sets: 12-10-10-10
DB Shrug: 2 sets: 25-25

Wrist Curl: 3 sets: 10-10-10

IronTooks · 12-21-2006, 02:40 AM

Quote:

Originally Posted by MillerTime03

This is my training routine that I have just started and I was wondering if anyone had any suggestions, feedback, ect. As of right now I train 4 days on and 1 day off then I repeat, so I train every body part every five days, this helps me stay in good condition. I also train abs on Monday, Wednesday, & Friday . I try to keep everything basic because I lift at home.

Day 1: Chest & Tri's

Incline BB Press: 4 sets: 12-10-8-6
Flat BB Press: 3 sets: 5-5-5
Incline Fly: 3 sets: 10-10-10
Flat Fly: 2 sets: 15-15

Tri Pushdown: 3 sets: 25-15-10 (good warm up for the elbows)
Skull Crusher: 3 sets: 8-8-8
Overhead DB Ext.: 3 sets: 10-10-10

Day 2: Back & Bi's

Bent Over Row: 4 sets: 15 (warm up)-6-6-6
T-Bar Row: 3 sets: 10-10-10
2 Arm DB Row on an incline bench: 3 sets: 10-10-10
Suppersetted with Straight Arm Pulldown: 3 sets: 10-10-10
Deadlift: 3 sets: 8-8-8

Barbell Curl: 3 sets: 5-5-5
Hammer Curl: 3 sets: 10-10-10
Preacher Curl: 3 sets: 10-10-10

Day 3: Legs

Squat: 3 sets: 10-10-10
Triset with: Leg Ext.: 3 sets 10-10-10
DB Hack Squat: 3 sets: 10-10-10

Lying Leg Curl: 4 sets: 12-10-8-8
Suppersetted with : Stifflegged Deadlift: 4 sets: 12-10-8-8

Standing Calf Raise: 4 sets: 15-12-10-10

Day 4: Shoulders & Forearms

Overhead DB press: 4 sets: 15-12-12-12
Side Lateral Raise: 3 sets: 12-12-12
Front Raise: 3 sets: 12-12-12
Bent Over Lateral Raise: 4 sets: 12-10-10-10
DB Shrug: 2 sets: 25-25

Wrist Curl: 3 sets: 10-10-10

I would do more than 3 sets for flat bench, squats, and deadlifts. Those are the big 3 bro, the ones you wanna spend more time on and improving. Also, lower your reps a little. Ask Rocco about super heavy low rep sets on lifts and training to failure. It works.

**Thomas_Rivera** · 12-21-2006, 02:44 AM

I agree with him. You should throw in some low range stuff 3-5 reps, 2-5 reps. Builds strength up really well.

MillerTime03 · 12-21-2006, 02:48 AM

Quote:

Originally Posted by IronTooks

I would do more than 3 sets for flat bench, squats, and deadlifts. Those are the big 3 bro, the ones you wanna spend more time on and improving. Also, lower your reps a little. Ask Rocco about super heavy low rep sets on lifts and training to failure. It works.

That is a true statement; I was doing only 3 sets for flat bench because I am trying to bring up the development of my upper pecs, but you are right about the big 3 for sure, and as far as heavy sets go, I can def. lower the reps for some lifts but for others its harder without a spotter.

rkl0165 · 12-21-2006, 09:09 AM

Quote:

Originally Posted by MillerTime03

This is my training routine that I have just started and I was wondering if anyone had any suggestions, feedback, ect. As of right now I train 4 days on and 1 day off then I repeat, so I train every body part every five days, this helps me stay in good condition. I also train abs on Monday, Wednesday, & Friday . I try to keep everything basic because I lift at home.

Day 1: Chest & Tri's

Incline BB Press: 4 sets: 12-10-8-6
Flat BB Press: 3 sets: 5-5-5
Incline Fly: 3 sets: 10-10-10
Flat Fly: 2 sets: 15-15

Tri Pushdown: 3 sets: 25-15-10 (good warm up for the elbows)
Skull Crusher: 3 sets: 8-8-8
Overhead DB Ext.: 3 sets: 10-10-10

Day 2: Back & Bi's

Bent Over Row: 4 sets: 15 (warm up)-6-6-6
T-Bar Row: 3 sets: 10-10-10
2 Arm DB Row on an incline bench: 3 sets: 10-10-10
Suppersetted with Straight Arm Pulldown: 3 sets: 10-10-10
Deadlift: 3 sets: 8-8-8

Barbell Curl: 3 sets: 5-5-5
Hammer Curl: 3 sets: 10-10-10
Preacher Curl: 3 sets: 10-10-10

Day 3: Legs

Squat: 3 sets: 10-10-10
Triset with: Leg Ext.: 3 sets 10-10-10
DB Hack Squat: 3 sets: 10-10-10

Lying Leg Curl: 4 sets: 12-10-8-8
Suppersetted with : Stifflegged Deadlift: 4 sets: 12-10-8-8

Standing Calf Raise: 4 sets: 15-12-10-10

Day 4: Shoulders & Forearms

Overhead DB press: 4 sets: 15-12-12-12
Side Lateral Raise: 3 sets: 12-12-12
Front Raise: 3 sets: 12-12-12
Bent Over Lateral Raise: 4 sets: 12-10-10-10
DB Shrug: 2 sets: 25-25

Wrist Curl: 3 sets: 10-10-10

I love your workout...it is a great way to pump iron..do you work out 4 days straight or 2 on 2 off etc?

MillerTime03 · 12-21-2006, 01:47 PM

Quote:

Originally Posted by rkl0165

I love your workout...it is a great way to pump iron..do you work out 4 days straight or 2 on 2 off etc?

Thanks bro, I lift 4 days straight then take a day of rest and I repeat

rkl0165 · 12-21-2006, 01:54 PM

Quote:

Originally Posted by MillerTime03

Thanks bro, I lift 4 days straight then take a day of rest and I repeat

4 on 1 off is a hefty routine..you could add a day more rest in there to maximize your muscle growing time..I would love to do 4 on 1 off but it would put me right into over training..if it works for you keep pumping and getting BIG!

MillerTime03 · 12-21-2006, 02:07 PM

I've been thinking about switching it to a 2 days on 1 day off, 2 days on 1 day off so I could add another rest day in there, its better to have an extra rest day than overtraining.

rkl0165 · 12-21-2006, 06:33 PM

Quote:

Originally Posted by MillerTime03

I've been thinking about switching it to a 2 days on 1 day off, 2 days on 1 day off so I could add another rest day in there, its better to have an extra rest day than overtraining.

that would be a good plan..we all hate to stay out of the gym but it is necessary for muscle growth....yes,there are guys who work out 2 times a day 6 days a week but they are the exception to the rule...rule of thumb is 2 x a week is not enough and 5 times is too many...

**Thomas_Rivera** · 12-25-2006, 07:12 PM

One good suggestion that I could give you is to change the order of your pyramid. Start from the heavier weight to the lighter weight. It helps you move the heavy stuff easier.