Your thoughts on my (updated) routine - Bodybuilding Discussion on Bodybuilding.net Training Forum

BG5150 · 04-14-2008, 11:08 AM

I used to lift at lunch and had only an hour to get there, change, lift, shower and get back. I got my workout done in about 40 mins.

Now, I don't have the time constraint and have expanded my lifts some. What do you think?

Day 1:
Bench 4x6
JS Row 4x6
Standing press 2x8
Pull downs 2x8
Dips 2x8
Hammer curls or BB curl ss with calves 2x8
Abs 2x10

Day 2:
Squat 4x6
SLDL 4x6
Lunge 2x8
Saxon side bends 2x10
DB Shrug 2x10

Day 3:
Chins 4x6
Incline bench 4x6
1 arm row 2x8
DB bench 2x8
Tricep press or CGBP 2x8 ss with calves
abs 2x10

Day 4:
DL or rack pull 6x3
Good Mornings 4x6
Leg extension 2x8
hyper extensions 2x8
BB Shrug 2x10
Saxon side bends 2x10

Kane · 04-14-2008, 11:39 AM

What are your goals?

MONSTAFACE · 04-14-2008, 11:45 AM

^^^ dido

BG5150 · 04-14-2008, 12:09 PM

Strength. And I prefer 4x6 over 5x5.

Kane · 04-14-2008, 12:54 PM

Have you seen the Strength vs Hypertrophy article? It has some information about maximal work. Maybe you could incorporate some doubles/singles in your workout.

To be honest I don't see alot of strength training in here. 6x3 is the closest you're getting (which isn't a whole lot of intensity) and 4x6 is sort of a strength/volume range.

Darkhorse · 04-15-2008, 05:53 AM

Decent exercise selections per day IMO. I think you'd be better served doing some heavy triples for your first exercise of each day, then gradually increasing your reps per exercise all the way down until you get to things like arms, ect which generally do best with a higher range.

Ex.

Day 3:
Chins 8-10 x 3 (short TIMED rests)
Incline bench 4x6
1 arm row 3 x 8
DB bench 2 x 10
Tricep press or CGBP 2 x 12-15 ss with calves
abs 2x10

For bigger compound exercises like squats and deadlifts, I'd limit that to 3-5 x 3-5

_Wolf_ · 04-15-2008, 05:55 PM

i prefer to do more overhead work versus bench work.

RileyMartin · 04-16-2008, 12:17 PM

[quote=Kane;54219]Have you seen the Strength vs Hypertrophy article?QUOTE]

Where is that article, I did a search and I couldn't find it. Thanks.

Riley

Kane · 04-16-2008, 01:11 PM

http://www.bodybuilding.net/training...light=strength

widdoes2504 · 04-17-2008, 03:48 AM

I think you have a pretty good selection set up that should serve fairly well. 0311's suggestion about starting off with some heavy triples and working from there is IMO right on the money and can help out a lot. Kane posted up the article and it is definitely a good read. Enjoy.

04-14-2008, 11:08 AM	#1 (permalink)
BG5150 Rank: Bantamweight Join Date: May 2005 Location: New Jersey Posts: 859 Country: Gender:	Your thoughts on my (updated) routine I used to lift at lunch and had only an hour to get there, change, lift, shower and get back. I got my workout done in about 40 mins. Now, I don't have the time constraint and have expanded my lifts some. What do you think? Day 1: Bench 4x6 JS Row 4x6 Standing press 2x8 Pull downs 2x8 Dips 2x8 Hammer curls or BB curl ss with calves 2x8 Abs 2x10 Day 2: Squat 4x6 SLDL 4x6 Lunge 2x8 Saxon side bends 2x10 DB Shrug 2x10 Day 3: Chins 4x6 Incline bench 4x6 1 arm row 2x8 DB bench 2x8 Tricep press or CGBP 2x8 ss with calves abs 2x10 Day 4: DL or rack pull 6x3 Good Mornings 4x6 Leg extension 2x8 hyper extensions 2x8 BB Shrug 2x10 Saxon side bends 2x10
	BG5150's Sig:There are no stupid questions, just stupid people. Two wrongs don't make a right, but three rights make a left. Are you eating while you are reading this? You should be... --hrdgain81 Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Feel free to stop by and comment.

04-14-2008, 11:39 AM	#2 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,357 Country: Gender:	What are your goals?
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:255 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

04-14-2008, 11:45 AM	#3 (permalink)
MONSTAFACE Rank: Bantamweight Join Date: Aug 2007 Location: philly Posts: 924 Country: Gender:	^^^ dido
	MONSTAFACE's Sig:in sports my will alone will get me from point A to B no matter what. in weight lifting i must understand that from A there is no B. the goal is constant progression and anything i do to hinder the continious straight line is counter productive. My will must be humbled and my humbleness must be willed yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

04-14-2008, 12:09 PM	#4 (permalink)
BG5150 Rank: Bantamweight Join Date: May 2005 Location: New Jersey Posts: 859 Country: Gender:	Strength. And I prefer 4x6 over 5x5.
	BG5150's Sig:There are no stupid questions, just stupid people. Two wrongs don't make a right, but three rights make a left. Are you eating while you are reading this? You should be... --hrdgain81 Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Feel free to stop by and comment.

04-14-2008, 12:54 PM	#5 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,357 Country: Gender:	Have you seen the Strength vs Hypertrophy article? It has some information about maximal work. Maybe you could incorporate some doubles/singles in your workout. To be honest I don't see alot of strength training in here. 6x3 is the closest you're getting (which isn't a whole lot of intensity) and 4x6 is sort of a strength/volume range.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:255 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

04-15-2008, 05:53 AM	#6 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,801 Country: Gender:	Decent exercise selections per day IMO. I think you'd be better served doing some heavy triples for your first exercise of each day, then gradually increasing your reps per exercise all the way down until you get to things like arms, ect which generally do best with a higher range. Ex. Day 3: Chins 8-10 x 3 (short TIMED rests) Incline bench 4x6 1 arm row 3 x 8 DB bench 2 x 10 Tricep press or CGBP 2 x 12-15 ss with calves abs 2x10 For bigger compound exercises like squats and deadlifts, I'd limit that to 3-5 x 3-5
	Darkhorse's Sig:Currently in perpetual madness....

04-15-2008, 05:55 PM	#7 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	i prefer to do more overhead work versus bench work.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

04-16-2008, 12:17 PM	#8 (permalink)
RileyMartin Rank: Member Experience: > 1 Year Join Date: Feb 2008 Location: NY Posts: 82 Country: Gender:	[quote=Kane;54219]Have you seen the Strength vs Hypertrophy article?QUOTE] Where is that article, I did a search and I couldn't find it. Thanks. Riley

04-16-2008, 01:11 PM	#9 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,357 Country: Gender:	http://www.bodybuilding.net/training...light=strength
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:255 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

04-17-2008, 03:48 AM	#10 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,142 Country: Gender:	I think you have a pretty good selection set up that should serve fairly well. 0311's suggestion about starting off with some heavy triples and working from there is IMO right on the money and can help out a lot. Kane posted up the article and it is definitely a good read. Enjoy.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

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