Go Back   Bodybuilding.net - Bodybuilding Forum > >


My intense routine, opinions please!



Reply
 
Thread Tools Display Modes
  #1  
Old 09-05-2009, 10:16 AM
Braveheart Braveheart is offline
Rank: New Member
 
Join Date: Sep 2009
Location: Scotland
Posts: 8
Default My intense routine, opinions please!

I'm wondering what everyone thinks about my current routine. I've been working out seriously for over a year now. This routine seems to be working nicely as I used to do a 3-day split (push-pull-legs) and I really didn't see any gains in strength and size...but with this new routine I threw together I seem to be progressing nicely.

Is there anything I should consider adding or changing? I'm sure most will think this is a lot!!

Cheers


Monday - Back & Biceps
Pull-ups - to failure
Rack-pulls - 4x10
Dumbbell shrugs - 3x10
Lateral Pull-downs 3x10
Bicep curls - 3x6-10
Preacher curls - 3x8-12
Behind back cable curls 3x10-15
Forearm curls - 3x10
Crunches or leg raises Multiple sets

Tuesday - Chest & Shoulders & Triceps
Bench press 4x10
Dumbbell flies 2x10
Dumbbell pullovers 2x10
Dumbbell Shoulder press 4x10
Side lateral raises Superset
Front lateral raises 3x10
Triceps Push-downs 3x12
Triceps V bar Push-downs 3x12
Triceps Extensions 3x10

Wednesday - Legs
Squats 4x10
Knee extension 3x12
Leg press 3x12
Stiff Legged Dead-lift 4x10
Hamstring curls 3x12
Calf raises 3x12
Crunches or leg raises - Multiple sets

Thursday - Back & Biceps
Pull-ups - to failure
Bent over rows 4x12
Lateral pull down 3x10
Hammer curls 3x10
Preacher curls - 3x8-12
Behind back cable curls 4x10-15
Forearm curls - 4x10

Friday - Chest & Shoulders & Triceps
Bench press 4x10
Dumbbell flies 2x10
Dumbbell pullovers 2x10
Dumbbell Shoulder press 4x10
Side lateral raises Superset
Front lateral raises 3x10
Triceps Push-downs 3x12
Triceps V bar Push-downs 3x12
Triceps Extensions 3x10
Crunches or leg raises - Multiple sets
Reply With Quote
  #2  
Old 09-05-2009, 11:14 AM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

Quote:
Originally Posted by Braveheart View Post
Is there anything I should consider adding or changing? I'm sure most will think this is a lot!!
Go back to your 3 day. That kind of volume and frequency is ridiculous. I'm sure EVERYONE will think this is a lot, because it is way too much!

How long have you been doing this new routine? Couple weeks?

And 4 days for UPPERBODY and 1 for LOWER,?!?!.
__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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.
Reply With Quote
  #3  
Old 09-05-2009, 11:30 AM
Braveheart Braveheart is offline
Rank: New Member
 
Join Date: Sep 2009
Location: Scotland
Posts: 8
Default

Quote:
Originally Posted by Kane View Post
Go back to your 3 day. That kind of volume and frequency is ridiculous. I'm sure EVERYONE will think this is a lot, because it is way too much!

How long have you been doing this new routine? Couple weeks?

And 4 days for UPPERBODY and 1 for LOWER,?!?!.

The 3 day spilt isn't enough for me though. I've given both around a month and I've seen the best gains with this routine. I like volume!!

Haha yeah well...the one day for legs seems to suffice!
Reply With Quote
  #4  
Old 09-05-2009, 12:00 PM
Braveheart Braveheart is offline
Rank: New Member
 
Join Date: Sep 2009
Location: Scotland
Posts: 8
Default

Can anyone help me put my routine together a bit better? I.e. with exercises in the correct ordering (e.g. bench then flies) for maximum efficiency and replacing or adding anything?

Reply With Quote
  #5  
Old 09-05-2009, 01:13 PM
TALO's Avatar
TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,078
Default

Some people do , do better with volume so if that's you , fine. I would suggest doing more lower body exersices and less arm movements.
__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #6  
Old 09-05-2009, 01:19 PM
Cradler's Avatar
Cradler Cradler is offline
Rank: Member
 
Join Date: Mar 2007
Location: Boston
Posts: 379
Send a message via AIM to Cradler
Default

Quote:
Originally Posted by Braveheart View Post
Can anyone help me put my routine together a bit better? I.e. with exercises in the correct ordering (e.g. bench then flies) for maximum efficiency and replacing or adding anything?

Kane already did this

I recall him saying something about 4 upper body days and 1 lower

Perhaps this deserves looking into
Reply With Quote
  #7  
Old 09-05-2009, 01:49 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

if 10 is your lowest amount of reps.....it's not that intense.
Reply With Quote
  #8  
Old 09-05-2009, 05:29 PM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

Quote:
Originally Posted by Pitysister View Post
if 10 is your lowest amount of reps.....it's not that intense.
I was going to say that too but then I thought, no I don't want to start that argument here.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


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 05:54 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.