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what results should this routine accomplish



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  #1  
Old 09-10-2008, 01:22 PM
ty_ty13 ty_ty13 is offline
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Default what results should this routine accomplish

i've been strong in all aspects of lifting since i started except for my flat bench... i've never got lots of size but always gotten strong... im thinking its been a result of my workouts in the past... heres a little sample of what i've been doing... and will continue to do until told otherwise

monday
flat bench
incline bench
some sort of light fly's

procede into
dips most of the time weighted (i thought this was always a good way to shift into triceps)
then 2 other exercises for tri's usually : machine press downs, over head dumbell extensions, close grip bench, may be donkey kicks for isolation some times

tuesday
dead lifts
wide overhand grip pull ups weighted most of the time
seated rows or standing bent over rows

campered bar curls
hammer curls
barbell curls

thursday
seated military barbell
side raises
front raises
up right rows or reverse flys

Barbel shrugs
reverse barbell shrugs

Friday
squats
leg press
puke
lounges
extensions

all exercises are done in 4 sets ad pyramid down starting at 10reps ending at 4reps

last 2 sets of each exercise are till failure unless a concentration exercise


whats odd is i dont do much for my traps and they get as big as i want.... im wondering if thats a sign that my body doesnt like to be hit with volume (this just came to me now that i wrote everything down) it takes me about 1.5 hours each day to do these

what do you guys think?
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Old 09-10-2008, 01:42 PM
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that's alot of volume...most likely/easily get by with less...you've got 4 exercises that hit the traps....both shrugs, upright rows, and deadlifts....make that 5, rear flyes hit them too.

you don't just have one trap: upper, middle, and lower.

and monday you've got five exercises for just triceps. probably a little overkill
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Old 09-10-2008, 01:47 PM
ty_ty13 ty_ty13 is offline
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for triceps i only do 2 of the 4 not all of them...

what do you think i should cut out? that wouldnt hurt my feelings a bit... lol
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Old 09-10-2008, 01:50 PM
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^^^ same for biceps.

Doesn't look too bad though. I always try to start the week with legs though.
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Old 09-10-2008, 01:50 PM
ty_ty13 ty_ty13 is offline
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also note that rear fly's and upright rows are alternated...
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Old 09-10-2008, 01:52 PM
ty_ty13 ty_ty13 is offline
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i hate hobbling around the office... i'd rather bitch and moan over the weekend and be able to do what i want, rather than sitting in my chair cramping up and sobbing in my office... lol
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Old 09-10-2008, 01:58 PM
ty_ty13 ty_ty13 is offline
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in your opinion what type of workout is this? bulk, cut, strength?
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Old 09-10-2008, 02:01 PM
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Bulking & cutting has to do with calories. This is probably more of a bodybuilding routine because you pyramid the reps (why do you do that?)
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Old 09-10-2008, 02:08 PM
ty_ty13 ty_ty13 is offline
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i feel like it gives me decent size with strength.... and i hate doing high rep high intensity... lol
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Old 09-10-2008, 02:27 PM
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high rep = volume high intensity = working close to your 1 rep max.
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