MY NEW WORKOUT

MexicanMuscle · 02-14-2006, 04:42 PM

HEY EVERYONE HERE IS MY NEW WORKOUT! IT IS A TWO DAY ON ONE OFF WORKOUT, I GOT HELP FROM ROCKY AND WELL I HOPE IT TURNED OUT GOOD. I DO CARDIO 5 DAYS AFTER MY WORKOUT FOR 20 MINUTES AT MEDIUM INTENSITY AND I DO ABS 5 DAYS ALSO, ONLY ON DAY 4 DO I DO AN INTENSE WORKOUT, ALL OTHER 4 DAYS I DO A FEW SETS OF CRUNCHES!

DAY 1 CHEST AND BICEPS
BENCH PRESS 12 WARMUP SET 8, 8, 8
DB INCLINE PRESS 10, 8, 8, 8
DECLINE PRESS 8, 8, 8
DB FLYS 8, 8, 8
MACHINE PULLOVERS 8, 8, 8, 8
BARBELL CURLS 10, 8, 8, 8
PREACHER CURLS 10, 8, 8, 8

DAY 2 BACK AND TRICEPS
WIDE GRIP LAT PULLDOWNS 10, 8, 8, 8
BENT OVER BB ROWS 10, 8, 8, 8
SEATED ROWS 10, 8, 8, 8
DEADLIFTS 10, 6, 4
SEATED FRENCH CURLS 10, 8, 8, 8
TRICEP PUSHDOWNS 8, 8, 8, 8
TRICEP PUSHUPS 8, 8, 8, 8

DAY 3 REST

DAY 4 SHOULDERS, FOREARMS, AND ABS
DB PRESS 12, 8, 8, 8
UPRIGHT ROWS 10, 8, 8, 8
DB LATERAL RAISES 10, 8, 8, 8
CLEAN, PRESS 8, 6, 4
WRIST CURLS 8, 8, 8, 8
REVERSE WRIST CURLS 8, 8, 8, 8
REVERSE CURLS 8, 8, 8, 8
REVERSE PREACHER CURLS 8, 8, 8

DAY 5 LEGS
SQUATS 10, 8, 8, 8
LEG PRESS 10, 8, 8, 8
LEG EXT 10, 8, 8, 8
LEG CURL 10, 8, 8, 8
CALF RAISES 12, 12, 12, 12
SLDL 8, 8, 8, 8

DAY 6 REST

DAY 7 START THE ROUTINE OVER.

jornT · 02-14-2006, 04:44 PM

STOP SHOUTING!

And what's up with Rocky making bad routines for everyone?

MexicanMuscle · 02-14-2006, 04:46 PM

Quote:

Originally Posted by jornT

STOP SHOUTING!

And what's up with Rocky making bad routines for everyone?

HEY MAN I AM NOT SHOUTING AND ROCKY DID A GOOD JOB HELPING ME WITH MY WORKOUT!

Rocky · 02-14-2006, 04:47 PM

Get bent JornT! Oh hang on...you are!

Looks pretty good to me man! Also might want to think about doing just 2 lots of ab sessions and trainnig them hard rather than 4 "half arsed" sessions and 1 intense one! Also, keepo an eye on that cardio to make sure it doesn't affect your lifting! If you aren't improving on the lifting the first thing I would do is cut back the cardio and do it just on your rest days - medium intensity!

Good luck with it man! Look forward to seeing your progress!

jornT · 02-14-2006, 05:00 PM

Well, I'm sorry, but I'm not gonna build you a better routine, but 8 and 12 aren't magic numbers you need to do on every set. And it looks a bit much. And 1-2 muscles a day splits suck. Abs that often sucks to. Doing triceps the day after chest sucks to. Doing biceps the day before back sucks to.

MexicanMuscle · 02-14-2006, 05:07 PM

Quote:

Originally Posted by Rocky

Get bent JornT! Oh hang on...you are!

Looks pretty good to me man! Also might want to think about doing just 2 lots of ab sessions and trainnig them hard rather than 4 "half arsed" sessions and 1 intense one! Also, keepo an eye on that cardio to make sure it doesn't affect your lifting! If you aren't improving on the lifting the first thing I would do is cut back the cardio and do it just on your rest days - medium intensity!

Good luck with it man! Look forward to seeing your progress!

THANKS MAN ILL BE SURE TO WATCH THE CARDIO AND THE ABS!

LitterTrove · 02-14-2006, 05:20 PM

Quote:

Originally Posted by jornT

Doing biceps the day before back sucks to.

This is especially true. Back exercises tend to involve biceps, like chest does triceps. So working back with sore biceps would put strain on them in their recovery time and potentially hinder your lifts.

Perhaps you could switch days 2 and 5?

MexicanMuscle · 02-14-2006, 05:22 PM

Quote:

Originally Posted by LitterTrove

This is especially true. Back exercises tend to involve biceps, like chest does triceps. So working back with sore biceps would put strain on them in their recovery time and potentially hinder your lifts.

Perhaps you could switch days 2 and 5?

YEAH THAT WOULD BE GOOD I GUESS!

jornT · 02-14-2006, 05:27 PM

Quote:

Originally Posted by MexicanMuscle

YEAH THAT WOULD BE GOOD I GUESS!

PUT CAP LOCKS OF OR STOP HOLDING THAT SHIFT BUTTON AND READ MY OTHER POST OVER, PUT ROCKY ON THE IGNRE LIST AND MAKE A NEW ROUTINE!

MexicanMuscle · 02-14-2006, 05:31 PM

Quote:

Originally Posted by jornT

PUT CAP LOCKS OF OR STOP HOLDING THAT SHIFT BUTTON AND READ MY OTHER POST OVER, PUT ROCKY ON THE IGNRE LIST AND MAKE A NEW ROUTINE!

dang man i like writing in caps and why make a new routine if it is good?

the only thing i'm changing is the days! chest and bis, then legs and abs, then rest, then back and tris, then shoulder, forearms, abs, and then rest and finally start back from the begginning!

jornT · 02-14-2006, 05:42 PM

Quote:

Originally Posted by MexicanMuscle

dang man i like writing in caps and why make a new routine if it is good?

Because it isn't that good bro, haven't you read my previous posts?

Here's something about the split thing:
Split Training - All wrong?!?!

And you do way to much sets.

Rocky · 02-14-2006, 05:43 PM

Mexican the new split good idea to me! Surprised I didn't notice that one myself! Oh well, I'm not infallible!

JornT makes some good points, and althought I posted the SPLIT ROUTINES ARE WRONG thread, while it is a productive method, it isn't the only method!

While 8 - 12 reps isn't necessarily a magic number all the time it will bring you results for a period of time. I'd shoot for nearer the 8 mark for compound exercises and betwen 8 - 10 for the other exercises as a general guidleine! Remember, only do the routine for as long as it is working! THEN change it to something else, maybe what JornT is suggesting. While I admit that the routine I've set out won't work forever, neither will anything else! That's the name of the game!

LitterTrove · 02-14-2006, 05:49 PM

Quote:

Originally Posted by MexicanMuscle

then back and tris, then shoulder

Same issue as back and bis. Pressing movements hit your sore triceps.

Rocky may be the uncrowned Olympia, but the fact is: nobody knows the best way to build muscle. I've done enough reading to know that your routine would be, by professional consensus, deemed better than the original. But you should never put your trust in one person's ideas unless they're very knowledgable and commited to you, and no one in an internet forum is going to be the latter.

No offense to Rocky. I think his suggestions are good, as always.

Just don't put all your eggs in one basket -- on principle, if for nothing else.

Rocky · 02-14-2006, 05:56 PM

No offense taken Littertrove and I agree.
My intention was not to produce a routine specifically tailored to Mexican muscle because without meeting him in person and watching him train and eat - it's impossible to do. I simply gave him a routine based on my own experiences with productive exercises and routines that have worked for me and worked for others I have trained. Vai's Evo for example has over doubled his strength in 4 months doing the routines and exercises suggested by me. And I'm not using that as an ego trip for myself as it was obviously down to his genetics and damn hard work more than anything else - but it worked. It may or may not have the same or at least good effects if taken up by Mexican muscle.

Personally I would do this split:

Mon - Chest & Tris
Tues - Back & Bis
Weds - Rest
Thurs - Legs, abs & forearms
Fri - Rest
Sat - Repeat programme

But this is the idea of a forum - everyone has had different experiences and different results as everyones body is different and responds to certain training in a different way which is why