Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training

New routine

Training discussion on New routine, within the Bodybuilding Forum; Ok, I am gonna soon end this one thing I am doing. I am just wanting to do this 10x3 ...


Reply
 
LinkBack Thread Tools Display Modes
Old 01-14-2006, 09:44 PM   #1
bakkily
Rank: Member
Experience: 2-3 Years
 
bakkily's Avatar
 
Join Date: May 2005
Location: Arizona, Phnx
Posts: 157
Country:

Gender:
Default New routine

Ok, I am gonna soon end this one thing I am doing. I am just wanting to do this 10x3 program another time. But I came up with my own idea...basicly gonna go with those high reps to almost near low reps for going heavy, so, light to heavy. Do this for about 2-3 weeks, then have 2-3 weeks of doing warm ups, and going heavy as hell, like the Max: OT program.

This is just week one done so far.

I am not sure on how much I lift in the certain areas, its been a while since I have been doing this kind of working out.

Lifting Routine: Week 1

Day one

Monday--

Biceps/Triceps: Preacher Curls, 5 sets, reps, 15, 12, 10, 8, 6, standing s-b curls, 5 sets, reps, 15, 12, 10, 8, 6
Skull Crushers, 5 sets, 15, 12, 10, 8, 6, tricep pull down, 5 sets, reps, 15, 12, 10, 8, 6.

Day two

Tuesday--

Fore arm/Shoulders: Military, back, 4 sets, 10, 10, 10, 10, front, 4 sets, 10, 10, 10, 10, standing, 3 sets, 8, 8, 6
Barbell Wrist curls, 6 sets, 15, 15, 12, 10, 10, 8, Barbell reverse curls, 4 sets, 10, 8, 8, 6

Day three

Wendsday--

Chest: Bench, 4 sets, reps, 15, 12, 10, 8, incline, 4 sets, reps 3, 10, 10, 10, decline, 3 sets, reps, 10, 8, 6

Day four

Thursday--

Abs/Quads: Cable Rope crunches, 6 sets, reps, 15, 15, 12, 12, 10, 8, 6, leg raises, weighted, 4 sets, reps, 10, 10, 8, 6
Back Squats, 5 sets, reps, 12, 10, 10, 8, 6, hack squats, 4 sets, reps, 10, 10, 8, 6

Day five

Friday--

Calves: Standing calf raises, 5 sets, reps, 15, 12, 10, 8, 6, seated calf raises, 4 sets, 10, 10, 8, 6
bakkily is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-14-2006, 09:48 PM   #2
bakkily
Rank: Member
Experience: 2-3 Years
 
bakkily's Avatar
 
Join Date: May 2005
Location: Arizona, Phnx
Posts: 157
Country:

Gender:
Default

Shoot, forgot to add in traps, and back into this. Dangit.....

Guess I will have a 6 day lifting routine instead of 5.

Saturday--

Traps/Back-Upper-Lower: Traps, shrugs, 6 sets, reps, 15, 15, 12, 10, 8, 8, dead lifts, 4 sets, reps, 15, 15, 12, 10, romanian dead lifts, 4 sets, reps, 12, 10, 8, 6
bakkily is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-14-2006, 10:00 PM   #3
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

have you considered full body routines ?

if you have, why did you dismiss them..?
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-14-2006, 10:01 PM   #4
bakkily
Rank: Member
Experience: 2-3 Years
 
bakkily's Avatar
 
Join Date: May 2005
Location: Arizona, Phnx
Posts: 157
Country:

Gender:
Default

What do you mean?
bakkily is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-14-2006, 10:14 PM   #5
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

it seems to me asif you want mass...

so why not do full body routines instead of splits ?

if you don't know what they are, i'll pm you about them (i don have much time right now)...

_Wolf_'s Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-14-2006, 10:18 PM   #6
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

go to the shout box and we'll talk there...

go now....
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-16-2006, 05:10 PM   #7
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Bakkily, doing the one muscle per day is very suboptimal. Especially when you want to increase strength. Olympic lifters, for example, squat I've heard up to 15+ times a week. If you are defficient in something, you practice, right? So why in the world would you practice only once a week?

When full body routines are suggested, don't think it means working each muscle from every angle. For example, you wouldn't want to do flat, incline, decline bench and then move on to back, shoulders, ect.

Look into my 5x5 journal. It's IMO very well presented and easy to comprehend. Anything under the sky is better than doing a 5 or 6 day split!

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-16-2006, 05:13 PM   #8
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

An example full body split could simply mean A2G squatting, flat benching, and JS Rows. This works every muscle in your body, hence it's full body.

The only other success I've had with strength/mass programs is using an upper/lower split. Look into the DFT thread I made in the training forum. There is one program called DFST (dual factor strength training). It's a very good base. If you don't like an exercise like overhead squats, change it for a similiar exercise.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 10:35 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.