[Master Of Puppets]

Now that I'm almost done with that dumb ol' lifting camp, I am creating a new routine. I really want to focus on the big three lifts, and use compound lifts as much as I can. Feel free to set me straight or give suggestions. :)

Monday- legs, abs

Hack squats: 3x8: When I get a squat rack, I'm gonna try 20 rep squats. I might even do dumbbell squats.

db lunges: 3x10

weighted decline situps: 4x12

Tuesday

30 min. cardio. probably walking cause it's after leg day. :P

Wednesday- chest, shoulders, tris

flat bench (bb or db. Depends on when I get my dumbbells :/.): 4x6

Incline bench: 3x8

Arnold db press: 3x8

Front/ side/ shoulder raises: 3x8

CG bench: 3x8

Dips: 3 to failure

Kickbacks: 3x10

Thursday
Cardio: 30min. bike riding

Friday-back, bis
Deadlift: 5x5
One armed rows: 4x8
Barbell rows: 3x8
Pinwheel curls or hammer curls: 4x6

Saturday
Cardio: 30min.

Sunday
Off. Keepeth holy the sabath. :)

MOP

[Ironslave]

Wednesday looks fine, i would up the volume on Monday, and definately include a hamstring movement like stiffys or leg curls.

Id also add somekind of vertical pulling, like chins on friday.

[Master Of Puppets]

Originally Posted by hdogg345

Wednesday looks fine, i would up the volume on Monday, and definately include a hamstring movement like stiffys or leg curls.

Id also add somekind of vertical pulling, like chins on friday.

OKay. Will do.

MOP

[StayBig]

Hey, you're schedule looks great and is similar to mine. Less is always more IMO and I'm getting great results. If you want more info then read my workout log in the training log section. It's called.... Perfect Insanity.

[Master Of Puppets]

Originally Posted by StayBig

Hey, you're schedule looks great and is similar to mine. Less is always more IMO and I'm getting great results. If you want more info then read my workout log in the training log section. It's called.... Perfect Insanity.

Thanks. I will check that out.

MOP

[bombdigity510]

ok master of puppets...for day one i think you may need more excercises since the legs are a huge muscle...so add leg extensions, lying leg curls and leg presses for overall development. i personally think that chest/shoulders/ n tri day is too much, so mayb you want to separate it with chest n tri's then shoulders some other day cuz i think you mayb not getting enough variation for the bodypart and not growing the way you want. back day i love deadlifts, you may want to add sated cable rows, and lat pulldowns, chin ups idunno up to u reeli, just giving some extra ideas, you can try it if you want

[Master Of Puppets]

I work out at home, so no cables. All free weights. :) And what day should I do shoulders?

MOP

[bombdigity510]

free weights will just have to be shoulder presses, laterals (front side and rear) up right row, shrugs etc....

[bombdigity510]

can u stick in a shoulder routine in a cardio day? only take like 45 mins or so nothing biggie, mayb walking day tuesday? reeli up to u wenever u have time

[Master Of Puppets]

Originally Posted by bombdigity510

can u stick in a shoulder routine in a cardio day? only take like 45 mins or so nothing biggie, mayb walking day tuesday? reeli up to u wenever u have time

Sure. that would help a lot.

MOP :)