Please help with some new routines

kyoshi · 22-11-2004, 02:07 PM

Hi guys,
I want to change my routine. I am doing the same muscle groups 3 sets 3 days a week.
I want to move to a routine where i can concentrate on muscle groups per day 3 days a week.
So example chest and biceps 1 day shoulders and triceps and so on.

Can any one post some suggestions or a nice routine to follow.

Thanks

tom84 · 22-11-2004, 05:28 PM

Hey mate

first training 3 days a week u need to make sure all the compound exercises ie bench press squats deadlifts shoulder press etc are incorporated into your week. Garry's (or atleast i think it was might have been somebody else) wrote out quite a good beginner routine incorporating all of these but that is actually set training the same routine 3 times a week and obviously u dont want to do that.

Personally id recommend Chest - Tris monday

bench
incline bench - maybe alternate decline bench once in a while but for beginners (which im assuming u r no offence if your not) incline is more important
flys

dips
skull crushers (my personal favourite) just think they work the most
and any other tricep exercise

Wednesday

Shoulders and bis

shoulder press
shoulder rolls - upright rows alternate each week
lateral raises

any 3 bicep - giving u this option ensures u dont get bored with monotonously following exact routine every week. Same with option for last tricep and switching 1 shoulder. Plus cant really go too far wrong with biceps in my opinion as long as u make sure u execute properly and dont pack the weight on and cheat all the time when ure first starting.

Back and Legs

Squats
Leg Press
calf raises

Bent over Rows
Deadlifts
pull ups

sure some of the boys on the board will help you aswel but aslong as u get the main exercises in u should be fine. Also more importantly make sure ure eating right sure u know the drivel of high protein no junk food by now. Also dont stick to the same routine for too long otherwise your body can become accustomed I generally dont bother with having a set rountine just kinda do wat i feel like obviously only to a point thou obviously (cant train chest every day althou i would love too). If u need anymore specific advice like wat the exercises are im sure the boys on the board will help plus il b happy to reply.

Good luck mate

Dan · 04-12-2004, 07:28 PM

Have you tried any of the "pre-fab" routines out there. Ex.

West-side barbell training

www.westside-barbell.com

Max- OT

www.ast-ss.com/max-ot/max-ot_intro.asp

Doggcrapp Method

* Pm me for links *

GettinSwole · 04-12-2004, 07:47 PM

I know all those training types... and doggcrapp training is COMPLETELY INSANE. I honestly don't know if I could keep that up for 6 weeks lol

zx9rjas · 04-12-2004, 11:31 PM

Hello there

If you looking to move on a step I suggest you now split your routine to upper body one workout and lower body the next.

This will give you time in your workout to add more sets to each muscle group, but not going directly into a full split routine yet.. Some people start on a split routine before their body/muscles are ready for that intensity.

I would say increase your chest, back and legs to 8 sets. Shoulders, calves, biceps and triceps to 4-6 sets. Follow this for a few months and then split it to big muscle group+small muscle group training for each workout.

J

22-11-2004, 02:07 PM	#1 (permalink)
kyoshi Under Construction Join Date: Oct 2004 Location: Northants UK Posts: 8 Rep Power:	Please help with some new routines Hi guys, I want to change my routine. I am doing the same muscle groups 3 sets 3 days a week. I want to move to a routine where i can concentrate on muscle groups per day 3 days a week. So example chest and biceps 1 day shoulders and triceps and so on. Can any one post some suggestions or a nice routine to follow. Thanks ______________________ Kyo

22-11-2004, 05:28 PM	#2 (permalink)
tom84 Join Date: Nov 2004 Location: Manchester Posts: 329 Rep Power:	Hey mate first training 3 days a week u need to make sure all the compound exercises ie bench press squats deadlifts shoulder press etc are incorporated into your week. Garry's (or atleast i think it was might have been somebody else) wrote out quite a good beginner routine incorporating all of these but that is actually set training the same routine 3 times a week and obviously u dont want to do that. Personally id recommend Chest - Tris monday bench incline bench - maybe alternate decline bench once in a while but for beginners (which im assuming u r no offence if your not) incline is more important flys dips skull crushers (my personal favourite) just think they work the most and any other tricep exercise Wednesday Shoulders and bis shoulder press shoulder rolls - upright rows alternate each week lateral raises any 3 bicep - giving u this option ensures u dont get bored with monotonously following exact routine every week. Same with option for last tricep and switching 1 shoulder. Plus cant really go too far wrong with biceps in my opinion as long as u make sure u execute properly and dont pack the weight on and cheat all the time when ure first starting. Back and Legs Squats Leg Press calf raises Bent over Rows Deadlifts pull ups sure some of the boys on the board will help you aswel but aslong as u get the main exercises in u should be fine. Also more importantly make sure ure eating right sure u know the drivel of high protein no junk food by now. Also dont stick to the same routine for too long otherwise your body can become accustomed I generally dont bother with having a set rountine just kinda do wat i feel like obviously only to a point thou obviously (cant train chest every day althou i would love too). If u need anymore specific advice like wat the exercises are im sure the boys on the board will help plus il b happy to reply. Good luck mate ______________________ In This country you gotta make the money 1st, then when u get the money, u get the power, then when u get the power, u get the woman.

04-12-2004, 07:28 PM	#3 (permalink)
Dan Making Progress Join Date: May 2004 Location: Canada Posts: 110 Rep Power:	Have you tried any of the "pre-fab" routines out there. Ex. West-side barbell training www.westside-barbell.com Max- OT www.ast-ss.com/max-ot/max-ot_intro.asp Doggcrapp Method * Pm me for links * ______________________ * Don't ask what your body can do for you, Ask what can you do for your body*

04-12-2004, 07:47 PM	#4 (permalink)
GettinSwole Making Progress Join Date: Oct 2004 Location: USA Posts: 372 Rep Power:	I know all those training types... and doggcrapp training is COMPLETELY INSANE. I honestly don't know if I could keep that up for 6 weeks lol ______________________ thricefan@cyber-rights.net You have to do what others won't to achieve what others don't.

04-12-2004, 11:31 PM	#5 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	Hello there If you looking to move on a step I suggest you now split your routine to upper body one workout and lower body the next. This will give you time in your workout to add more sets to each muscle group, but not going directly into a full split routine yet.. Some people start on a split routine before their body/muscles are ready for that intensity. I would say increase your chest, back and legs to 8 sets. Shoulders, calves, biceps and triceps to 4-6 sets. Follow this for a few months and then split it to big muscle group+small muscle group training for each workout. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

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