New Workout

Benj

Starting of next week this will be my new routeine, any ideas and feedback apreshated.

Key
WU - Warm Up
H - Heavy Set
F - Failure

Day 1 - Back, Biceps, and Traps

Deadlifts 1 x 10 WU, 1 x 8 H, 1 x F
Assisted Pull Ups 1 x 10 WU, 1 x 10 H, 1 x F
Lat Pulldowns 1 x F
Steated Rows 1 x 10 H, 1 x F
Shrugs 2 x 10 H, 1 x F
Dumbell Curls 1 x 10 H, 1 x F
EZ Bar Curls 1 x 10 H, 1 x F

Day 2 - Legs

Squats - 1 x 10 WU, 1 x 8 H, 1 x F
Leg Press 1 x F
Leg Extention 1 x 10 H, 1 x F
Leg Curl 1 x 10 H, 2 x F (Drop Set)
Calf Raise 2 x 20 H, 1 x F

Day 3 - Chest, Shoulders and Triceps

Bench Press 1 x 10 WU, 1 x 8 H, 1 x F
Flys 1 x 10 H, 1 x F
Incline Bench 1 x F
Shoulder Press 1 x 10 H, 1 x F
Lat Raise 2 x 10 H
Skull Crushers 2 x 10 H, 1 x F
Pushdowns 2 x F (Drop set)

Hope it Makes Sense
Benj

themule

Hi benj, looks pretty good, is this a 3 day week workout or are you going to rotate it with rest days.

Dave.

Benj

Thats the whole week, probs gonna train monday, wednesday and Friday

Benj

Anonymous

looks like a good routine

just a quick question benj

how come the last set is always done to failure?

just wondering mate.

Benj

ermmm to be honest thats how i've allways done it, been told thats the best way for muscle size??

You think different??

Benj

Anonymous

i used to do it like that mate,

but what i did find was that my strength would go down on the exercises i did after.

what i do now,
just a example

first exercise about 4 sets to warm up thoroughly.

1st set 12 reps
2nd set 10 reps
3 rd set 8 reps
4th set 6 reps

most of the time on the 4th set i can do more,as my strength is going up due to the bulking.

but instead of going to failure,i will leave it at 6 reps,but next week i will increase the weight slightly,and still get 6 reps.this way uu will gain each week.

if your getting stronger,your muscles must be getting bigger

i will repeat this type of exercise for the rest of the exercises but only do about 3 sets as i am warmed up already.

this is just my personal opinion.if your gaining from going to failure then keep doing it mate,

its probably just me(****ed in the head)lol

as long as you keep growing your on the right track.

Benj

Fair enough, really aslong as your lifts are increasing everyweek, you must be getting bigger

Benj

Benj

Did my leg workout today, first time doing squats and i F**ed up big style and made a complete prat outta my self i was bangin the bar around everywhere and only managed one set, i dont think i'll be trying them again in a hurry!!

Anyone any clue how much just the squat bar itself weighs, I think its 20kg im not too sure tho??

Benj

Anonymous

hi benj,

yes the bar does weigh 20kg

when i first started them i made a prat of myself aswell,

was doing them facing the wrong way in the squat rack,

did wonder why everyone was staring ops:

keep doing them benj,there the best leg exercise u can get,
and will put size on the whole leg,it wont take long before youll be lifting very heavy weights aswell.

i used to hate em,really tiring

now i just love em

Benj

Cheers for clearing that up steve, i was quite annoyed because i couldn't even squat 40kg What way is the right way round??

I've decided to cut them out for a couple of months then I might try them again!!


Benj