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08-12-2008, 08:11 AM
| #1 (permalink) |
| Rank: New Member  Join Date: Jul 2008
Posts: 16
|  Please Critique My Routine 4-DAY Split W/ 4 days on and 3 days off. I want to do one set of 12 reps for each exercise except for Abs, and of course the 777's(dont know the actual name) and calves. Monday= Day 1: CHEST AND TRICEPS w/ Post Workout Nutrition Chest Workouts- 777 Pushups= 7 close, 7 standard, 7 wide Standard Pushups Elevated Feet Pushup Tricep Workouts- Kickbacks Tricep Extensions Dips Tuesday= Day 2: BACK AND BICEPS w/ Post Workout Nutrition Back Workouts- Db Row Lying Bent Over Row Heavy Pants Bicep Workouts- Standard Curls Cocentration Curls Hammer Curls Wednesday= Day 3: LEGS w/ Post Workout Nutrition Leg Workouts- Dumbbell Squats Lunges Calf Raises Thursday= Day 4: SHOULDERS (including traps) AND ABS w/ Post Workout Nutrition Shoulder Workouts- Seated Shoulder Press Lateral Raises FRont Raises Reverse Flies Shrugs Abs- Crunches and off to each side, Leg Raises, Bicycles, Sit-Ups |
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08-12-2008, 10:05 AM
| #3 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,835
Gender:   |  I wish I could understand this...I think I need to wake up properly...Evening naps have a tendency to put me in a state of perpetual confusion... |
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08-12-2008, 11:42 AM
| #4 (permalink) |
| Rank: New Member Join Date: Jul 2008
Posts: 16
| Sorry guys im new at designing a lifting program(as if you couldnt tell). But i just need a routine for mass building with only dumbbells and my bodyweight. I used a 4 day split template and added some things and i guess it isnt any good. Any ideas?  |
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08-12-2008, 01:07 PM
| #7 (permalink) |
| Rank: New Member Join Date: Jul 2008
Posts: 16
| Well i just dont know where to start then. Like i said i only have access to dumbbells and my own bodyweight at the moment. Kind of strapped for cash. I wanna build some mass, and will be getting a gym membership later on. |
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08-12-2008, 01:10 PM
| #8 (permalink) |
| Rank: New Member Join Date: Jul 2008
Posts: 16
| Well i dont have a bench to do any chest workouts with the dumbbells and heavypants is exactly what it sound like without the pants. You hold two dumbbells down at your sides and while slighty bending over make thge movements you make to put a pair of pants on. Its silly, but gets you really feel it in your lats if you do it enough. |
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08-12-2008, 01:23 PM
| #9 (permalink) |
| Rank: Lightweight  Join Date: Aug 2007 Location: philly
Posts: 1,369
Country: 
Gender:   | go to www.rosstraining.com. ill post more websites later when i get home from work to show you what you can do with your own body weight and dumbells |
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