SpencerGuffey
04-01-2003, 12:05 AM
Recently my work out partners have decided that training extremely hard for slow gains wasnt worth it to them... I think they thought that 3 months of pretty intense workouts would make them ripped. So now I am left without a spotter, but I didnt let this bring me down, I just adapted to the situation and it is turning out better than I ever expected. I started looking at routines on the pumping station and took different ideas from roughly 3 or so and changed them a little bit so that they fit me the best, and this is what I came up with. It is a 4 day a week workout plan that takes about 2 hours each day.
Monday consists of Bench press, Dumbell Flyes, and Barbell curl. I start out on bench press with about 90% of my max on my first set and rep it as many times as I feel comfortable doing it, since i have NO spotter. After that set i QUICKLY change the weight to about 80% of my max and push out as many reps as i feel comfortable doing again. Then I QUICKLY change the weight to about 70% of my max and repeat the process. After i push out these 3 sets I take a 2 minute break. After the break I do the same thing from the beginning except now i go from 85% to 75% to 65% of my max. After these 3 sets I take another 2 minute break and repeat the process except I go from 80% to 70% to 60% of my max.. ok, BENCH IS DONE! Then i do the exact same thing for dumbell flyes and barbell curl. And thats Monday's workout.
Tuesday is an off day.
Wednesday I do the same thing again, except with close grip bench press, french press, and bent over row.
Thursday is an off day.
Friday I do the exact same thing again, except with Lat Pull-downs, military press, and shrugs.
Saturday is my leg day, with the same routine I do squats or leg press, leg extension, and leg curls.
Sunday is an off day as well.
For me this is an ideal routine because it doesnt require a spotter if you lift smart & know your limits. I have just finished my first week of it and I am getting a better workout that ever before.
If you have any concerns or comments about this workout be sure to let me know.
Monday consists of Bench press, Dumbell Flyes, and Barbell curl. I start out on bench press with about 90% of my max on my first set and rep it as many times as I feel comfortable doing it, since i have NO spotter. After that set i QUICKLY change the weight to about 80% of my max and push out as many reps as i feel comfortable doing again. Then I QUICKLY change the weight to about 70% of my max and repeat the process. After i push out these 3 sets I take a 2 minute break. After the break I do the same thing from the beginning except now i go from 85% to 75% to 65% of my max. After these 3 sets I take another 2 minute break and repeat the process except I go from 80% to 70% to 60% of my max.. ok, BENCH IS DONE! Then i do the exact same thing for dumbell flyes and barbell curl. And thats Monday's workout.
Tuesday is an off day.
Wednesday I do the same thing again, except with close grip bench press, french press, and bent over row.
Thursday is an off day.
Friday I do the exact same thing again, except with Lat Pull-downs, military press, and shrugs.
Saturday is my leg day, with the same routine I do squats or leg press, leg extension, and leg curls.
Sunday is an off day as well.
For me this is an ideal routine because it doesnt require a spotter if you lift smart & know your limits. I have just finished my first week of it and I am getting a better workout that ever before.
If you have any concerns or comments about this workout be sure to let me know.
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Omskakas
04-01-2003, 03:14 AM
How about your lower back and abs? I don't know if your routine builds big gains fast, but you might create imbalances if you don't work your lower back + abs.
Edit: And calves! Hit them heavy and often if you don't want to end up with chicken legs like I have.
[This message has been edited by Omskakas (edited 04-01-2003).]
Edit: And calves! Hit them heavy and often if you don't want to end up with chicken legs like I have.
[This message has been edited by Omskakas (edited 04-01-2003).]
CanadianConvict
04-01-2003, 04:55 AM
Alot of people are doing drop sets now. I think they are a good change of pace. Just remember to change up your routine every when the gains slow or stop. Ps...Definitly add some deadlifts to your routine. Squats and deads produce the most HGH. :)
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~If your not going to give 110% at the gym then why bother going at all~
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~If your not going to give 110% at the gym then why bother going at all~
Rat_in_a_cage
04-01-2003, 09:26 AM
Why are you doing a back exercise on both Wednesday with bent over rows, and on Friday with lat pulldowns? I like the fact that you do 2 exercises for your bigger muscle group on Monday with chest, and 1 exercise for the smaller muscle group with biceps. However, you contradict that on Wednesday doing the exact opposite with triceps and back.
I would change your routine to this to make it more consistent:
Monday: Chest - 2, Triceps - 1
Wednesday: Back - 2, Biceps - 1
Friday: Shoulders - 2, Traps - 1
Saturday: Legs
JMHO
I would change your routine to this to make it more consistent:
Monday: Chest - 2, Triceps - 1
Wednesday: Back - 2, Biceps - 1
Friday: Shoulders - 2, Traps - 1
Saturday: Legs
JMHO