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gymrat surfer
New member
Hello, I am having trouble designing a routine because I also love to surf. I am willing to sacrifice some of my gains as both surfing and lifting are equally as much of a passion of mine.
On big surf days, my shoulders usually become fried from all that paddling.
Usually I lift first thing in the morning, but if I surf that day, I'll usually lift in the afternoon but like to try and do only one or the other..
I was thinking of doing something along these lines.. My rules would be NO surfing MON/TUE no matter what and then any other day depending on swell....
Minus the exercises, sets and planning, is this a good split? How many compound exercises and sets to isolated/machines would you recommend for each body part?
FRIDAY- CHEST/Biceps
SATURDAY- LEGS/Abs
SUNDAY- REST
MONDAY- Shoulders/Tris
TUESDAY- Back/Rear Delts/Abs
WEDNESDAY-Cardio
THURSDAY- REST
Here is an example of what I would do...
(Alternate BB and DB every week)
(As each Set progresses per exercise, Increase weight and decrease reps)
(last set do drop set or rest/pause)
CHEST/Biceps[/B]
Flat Bench x 5
Incline Bench x 5
Decline Fly's x 5
Standing Barbell x 4 (alternate DB each week)
Seated Preacher x 4
Rope hammer curl x 4 (alternate double bicep, concentration curls)
How does this look? Appreciate feedback, suggestions, links! Thank you...
On big surf days, my shoulders usually become fried from all that paddling.
Usually I lift first thing in the morning, but if I surf that day, I'll usually lift in the afternoon but like to try and do only one or the other..
I was thinking of doing something along these lines.. My rules would be NO surfing MON/TUE no matter what and then any other day depending on swell....
Minus the exercises, sets and planning, is this a good split? How many compound exercises and sets to isolated/machines would you recommend for each body part?
FRIDAY- CHEST/Biceps
SATURDAY- LEGS/Abs
SUNDAY- REST
MONDAY- Shoulders/Tris
TUESDAY- Back/Rear Delts/Abs
WEDNESDAY-Cardio
THURSDAY- REST
Here is an example of what I would do...
(Alternate BB and DB every week)
(As each Set progresses per exercise, Increase weight and decrease reps)
(last set do drop set or rest/pause)
CHEST/Biceps[/B]
Flat Bench x 5
Incline Bench x 5
Decline Fly's x 5
Standing Barbell x 4 (alternate DB each week)
Seated Preacher x 4
Rope hammer curl x 4 (alternate double bicep, concentration curls)
How does this look? Appreciate feedback, suggestions, links! Thank you...
