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Pick apart my routine

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Topic: Pick apart my routine

Steelheart

Elite Bodybuilder

Posts: 876
From:Pierrefonds, QC, Canada
Registered: Apr 2000

posted September 04, 2000 11:46 PM

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I Ttrain 3 days per week. 1 on 1 off or 1 on 2 off. This is the program that gave me great results years ago. I finally getting back to my old roots. Lots of food and heavy training.
Im not too sure on how to train arms. I know they are worked very hard during pulling and pressing movements thats why I dont do too much work for them. Also rack deadlifts and SLDL in the same week . Too much???
Im 24 6ft 215lbs 12%fat been training since I was 18. Thanks all.
Sets are 1-2 depending how easier the set was. If I am really strong and get over 10 reps I count that as a warmup and increase the weight so I get stuck at 6 reps.

Day 1
Incline db press (2)1-2 X 6-8
Machine flyes (1)1-2 x 6-8
side raise 2 X 6-8
Overhead ext 1 X 8
Pushdowns 1 X 8

Day 2
Rack Deadlifts (2) 1 X 6-8
Parrallel Chins (2) 1 X 6-8
DB Pullovers 1 X 6-8
Hammer rows 1 X 6-8
Db Curls 1-2 X 6-8

Day 3
Squats (2) 1 X 20
Leg Press 1 X 5-6
Hack Squats 1 X 8-10
Leg curls (2) 1 X 8
SLDL 2 X 12-20

Standing clf raise 2 X 12-15
Donkey calve raise 1-2 X 12-15
Seated calg raise 1-2 X 6-8

d1734

Amateur Bodybuilder

Posts: 229
From:
Registered: Feb 2000

posted September 05, 2000 11:36 AM

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don't got much time to analyze this in depth, but i'd say add even more reps to the calf raises. they are very high in slow twitch fibers. if you have been doin high volume for awhile, this routine should do great. its good to alternate between hypertrophy and neuromuscular intensification phases.

HIT Bodybuilder

Amateur Bodybuilder

Posts: 55
From:USA
Registered: Aug 2000

posted September 07, 2000 10:58 PM

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This looks like an ideal program. I don't see anything wrong with it.

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Train Heavy

SUST-MAN

Amateur Bodybuilder

Posts: 219
From:CRESSKILL, NJ
Registered: Jul 2000

posted September 09, 2000 07:23 PM

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BUMP!

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Your not a fish...your a MAN! HOMO-ERECTUS!

Steelheart

Elite Bodybuilder

Posts: 876
From:Pierrefonds, QC, Canada
Registered: Apr 2000

posted September 09, 2000 07:28 PM

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I think on Monday for chest, Im gonna do Dips instead of incline db press...I need something that is heavy there. I dip my b/w plus 100lbs, that 310 for reps, etter than my bench or inclines... so I guess more muscle stimulation...

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