Comments on my work out appreciated

9519sam · 27-03-2005, 04:12 PM

I was wondering what you guys thought of my work out. Ive been doing this particular one for a few months now and was wondering if there was any thing I should change? Id be interested to hear your opinions. I like this one cos although I go to the gym five times a week it only takes about 30mins a night to complete.
my diet is pretty good at the moment Im on about 4500 calories a day (just started a new diet last week) Im 6'7" tall and weigh just over 14 stone and my body fat is about 12%

all sets except warm-ups are done to complete failer

Monday - chest
bench press 10, 10, 8, 8, 6 reps starting light to warm up
incline db press 8, 6 reps starting heavy 2nd set even heaver
flys 8, 8 reps moderate weight

Tuesday - legs
squats 12, 10, 8, 8, 6 reps starting light to warm up
lying leg curls 10, 8 reps starting heavy 2nd set even heaver
calf raises 12 reps heavy 2nd set even heaver
leg extensions 10, 8 reps heavy 2nd set even heaver
seated leg curls 10, 8 heavy 2nd set even heaver

Wednesday - back
bent over rows 10, 10, 8, 8, 6 reps starting light to warm up
dead lifts 8, 6 reps starting heavy 2nd set even heaver
wide grip pull-ups 3 sets

Thursday - shoulders
standing military press 10, 10, 8, 6, 6 reps starting light to warm up
side DB raises 8, 6 reps heavy 2nd set even heaver
seated bent over DB laterals 8, 6 reps heavy 2nd set even heaver
DB shrugs 2 set very heavy

Friday - tri/biceps
standing tri press 10, 10, 8, 8, 6 reps starting light to warm up
skull crushers superset with close grip bench press 8/10, 6/10, 6/10
tri cable press down 8, 6 reps, heavy 2nd set even heaver
ez bar curls 10, 10, 8, 6, 6 reps starting light to warm up
close grip ez bar curls 8, 6 reps, heavy 2nd set even heaver
incline dumbbell curls 8, 6 reps, heavy 2nd set even heaver
reverse/forearm BB curls 2 sets on each

abs once a week with oblique twists

Sam

Anonymous · 27-03-2005, 05:51 PM

sam routine looks good, nice short intense seesions..

i find these work better, i lose concentaration after 30 minutes training, as intensity drops.

didnt realise you were so tall, your gonna be one big mother ****er

one thing i would change.

on back day, i would do the dealifts first. just my opinion. as i feel i would not be lifting as heavy if i done them second.. i,m actually going to start doing mine on there own day.

9519sam · 27-03-2005, 06:21 PM

so you think may be start with
deadlifts 10, 10, 8, 6, 6 warming up with the first two sets
then bent over rows 8, 6
wide grip pull ups ect,

redspy · 30-03-2005, 03:03 AM

Overall your routine looks solid. Personally I think you're doing too many sets for arms as they already take a beating on chest and back days.

For me I find the best results to do lats first, followed by deadlifts and then traps.

9519sam · 04-04-2005, 04:26 PM

i did the dead lifts first the other day and was lifting a lot more than norm (might be down to the cycle im on) so thinking about rotating the 3 around each week

same with the bench day

Quote:

Personally I think you're doing too many sets for arms as they already take a beating on chest and back days

what would you recomend i do for bi/tricep day then? i do tend to go overboard cos i find it hard to stop when there getting really pumped

Cheers

Sam

27-03-2005, 04:12 PM	#1 (permalink)
9519sam Making Progress Join Date: Feb 2005 Location: Just outside Joe16's house! Posts: 573 Rep Power:	Comments on my work out appreciated I was wondering what you guys thought of my work out. Ive been doing this particular one for a few months now and was wondering if there was any thing I should change? Id be interested to hear your opinions. I like this one cos although I go to the gym five times a week it only takes about 30mins a night to complete. my diet is pretty good at the moment Im on about 4500 calories a day (just started a new diet last week) Im 6'7" tall and weigh just over 14 stone and my body fat is about 12% all sets except warm-ups are done to complete failer Monday - chest bench press 10, 10, 8, 8, 6 reps starting light to warm up incline db press 8, 6 reps starting heavy 2nd set even heaver flys 8, 8 reps moderate weight Tuesday - legs squats 12, 10, 8, 8, 6 reps starting light to warm up lying leg curls 10, 8 reps starting heavy 2nd set even heaver calf raises 12 reps heavy 2nd set even heaver leg extensions 10, 8 reps heavy 2nd set even heaver seated leg curls 10, 8 heavy 2nd set even heaver Wednesday - back bent over rows 10, 10, 8, 8, 6 reps starting light to warm up dead lifts 8, 6 reps starting heavy 2nd set even heaver wide grip pull-ups 3 sets Thursday - shoulders standing military press 10, 10, 8, 6, 6 reps starting light to warm up side DB raises 8, 6 reps heavy 2nd set even heaver seated bent over DB laterals 8, 6 reps heavy 2nd set even heaver DB shrugs 2 set very heavy Friday - tri/biceps standing tri press 10, 10, 8, 8, 6 reps starting light to warm up skull crushers superset with close grip bench press 8/10, 6/10, 6/10 tri cable press down 8, 6 reps, heavy 2nd set even heaver ez bar curls 10, 10, 8, 6, 6 reps starting light to warm up close grip ez bar curls 8, 6 reps, heavy 2nd set even heaver incline dumbbell curls 8, 6 reps, heavy 2nd set even heaver reverse/forearm BB curls 2 sets on each abs once a week with oblique twists Sam

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27-03-2005, 05:51 PM	#2 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	sam routine looks good, nice short intense seesions.. i find these work better, i lose concentaration after 30 minutes training, as intensity drops. didnt realise you were so tall, your gonna be one big mother ****er one thing i would change. on back day, i would do the dealifts first. just my opinion. as i feel i would not be lifting as heavy if i done them second.. i,m actually going to start doing mine on there own day.

27-03-2005, 06:21 PM	#3 (permalink)
9519sam Making Progress Join Date: Feb 2005 Location: Just outside Joe16's house! Posts: 573 Rep Power:	so you think may be start with deadlifts 10, 10, 8, 6, 6 warming up with the first two sets then bent over rows 8, 6 wide grip pull ups ect,

30-03-2005, 03:03 AM	#4 (permalink)
redspy Making Progress Join Date: Mar 2005 Location: Way Out West Posts: 578 Rep Power:	Overall your routine looks solid. Personally I think you're doing too many sets for arms as they already take a beating on chest and back days. For me I find the best results to do lats first, followed by deadlifts and then traps.