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Phemomena
New member
goahead....
my opinions on this routine
1) butt exercises... wtf, jane fonda style?? NOPE won't see me on the ground like a dog... squats, deads and some back hypers are my butt exercises...
2) probably wouldn't do so much pushes on chest day... need some sort of flys...
3) back needs it's own day. peroid. screw a 'butt/abs' day, i'll do back in a minute...
4) where's the pullups?? ditch the chins and do some pullups... got them doing t-bar rows, i like that... a lot of girls are afraid of those...
5) 12 sets of calves... won't be happenin here.... calves are mainly genetic and i've always said you rarely find 'em in the gym... get out and play some hoops or something... anyone who jumps a lot has the best calves... 9 sets of squats SOUNDS like overkill, mind you when i finish my squat routine (normal stance, wide stance, front squats and sumo) i've probably done more like 10-12 on a good day... so i probably shoudl keep my mouth shut
6) leave leggies by themselves... why add the curls (and if it is forearms, i'd have behind the back wrist curls and not the hammer curls)(especially when you have an arm day later that week...)
(i guess i should mention that personally i hit the gym twice a day on most days.. once in the morning for 30-45 min cardio and some small muscle group (forearms, calves, abs whatever) 3-4 days a week and then in the evenings for weights... i guess that clouds my perspective on where things fit in)
7) EEEEEK!!!! any girl who does that delt routine (especially with arms following) is liable to end with a wicked rc injury... you've already hit shoulders once with chest and once with back (oh yeah, that's only once here, sorry).. sooo... that's WAY too much on shoulders (IMHO ) 30 sets!!!! pre-exhaust or not, its too much...
i personally recommend a couple good warm up sets (i use the lateral machine) then go heavy on the standard overhead press (db or bb), medium weight on some laterals (i superset db laterals with single arm leaning laterals (with db hopefully that makes sense), then some front raises then some bent over laterals (or rear delt machine)... and a lot of people will tell me that's A LOT... and combine that with bis and tris... owwwwch...
sorry.. i guess my major point is that, while needing adjustment slightly, why is it that males feel that routines have to be completely reworked for females??? would you do this routine yourself? hehe
females who want a hot bod... do the routine the big boys do... maybe not so much pecs, maybe do sldls or rdls rather than standard... maybe don't be so obsesed on bis... but as beneficial as those abductor/adductor machines are, would you see a guy sitting at one 3 times a week??? (they should at least be using them every other leg workout or something though...
oh, and even us 'superwomen' need rest too... throw in another rest day, double up the cardio/weights am/pm one day and you don't need to loose anything... even when splitting out back...
well, that's just my two cents on this...
my opinions on this routine
1) butt exercises... wtf, jane fonda style?? NOPE won't see me on the ground like a dog... squats, deads and some back hypers are my butt exercises...
2) probably wouldn't do so much pushes on chest day... need some sort of flys...
3) back needs it's own day. peroid. screw a 'butt/abs' day, i'll do back in a minute...
4) where's the pullups?? ditch the chins and do some pullups... got them doing t-bar rows, i like that... a lot of girls are afraid of those...
5) 12 sets of calves... won't be happenin here.... calves are mainly genetic and i've always said you rarely find 'em in the gym... get out and play some hoops or something... anyone who jumps a lot has the best calves... 9 sets of squats SOUNDS like overkill, mind you when i finish my squat routine (normal stance, wide stance, front squats and sumo) i've probably done more like 10-12 on a good day... so i probably shoudl keep my mouth shut
6) leave leggies by themselves... why add the curls (and if it is forearms, i'd have behind the back wrist curls and not the hammer curls)(especially when you have an arm day later that week...)
(i guess i should mention that personally i hit the gym twice a day on most days.. once in the morning for 30-45 min cardio and some small muscle group (forearms, calves, abs whatever) 3-4 days a week and then in the evenings for weights... i guess that clouds my perspective on where things fit in)
7) EEEEEK!!!! any girl who does that delt routine (especially with arms following) is liable to end with a wicked rc injury... you've already hit shoulders once with chest and once with back (oh yeah, that's only once here, sorry).. sooo... that's WAY too much on shoulders (IMHO
) 30 sets!!!! pre-exhaust or not, its too much... i personally recommend a couple good warm up sets (i use the lateral machine) then go heavy on the standard overhead press (db or bb), medium weight on some laterals (i superset db laterals with single arm leaning laterals (with db hopefully that makes sense), then some front raises then some bent over laterals (or rear delt machine)... and a lot of people will tell me that's A LOT... and combine that with bis and tris... owwwwch...
sorry.. i guess my major point is that, while needing adjustment slightly, why is it that males feel that routines have to be completely reworked for females??? would you do this routine yourself? hehe
females who want a hot bod... do the routine the big boys do... maybe not so much pecs, maybe do sldls or rdls rather than standard... maybe don't be so obsesed on bis... but as beneficial as those abductor/adductor machines are, would you see a guy sitting at one 3 times a week??? (they should at least be using them every other leg workout or something though...
oh, and even us 'superwomen'
need rest too... throw in another rest day, double up the cardio/weights am/pm one day and you don't need to loose anything... even when splitting out back...well, that's just my two cents on this...
Plus, I love getting to eat a ton of food all the time! 
