My new routine

Canadianguy · 12-11-2006, 08:41 PM

okay just thought id post this since i am enjoying this split very much. Every few weeks ill stick with the routine, but switch the order i do some exercises. IE/ quads ill start with extensions.

Monday

Chest and back ( rough, but great pump)

3-4 sets incline bench press ( every third week use dumbells)
3-4 sets flat bench press " "
3-4 sets flat dumbell flies
optional ; superset flies with parallell bar dips

Back

5 sets of wide crip chins
4 sets cable rows with close grip
4 sets t-bar rows wide grip
Superset with close grip pulldowns on a cable

Helleva pump and u get two big muscles done on the first day

Tuesday

Quads and hams

4 sets squats
4 sets heavy lunges with dumbells ( some ppl do stationary, i do walking lunges)
4 sets leg extensions

hams

3-4 sets seated leg curls
3-4 sets laying down leg curls
3-4 sets single leg curls

wednesday ( either off or 45 min of insane cardio and abs)

Thursday

Bis and Tris

Tris

4 sets close grip cable presses ( i go somewhat light and verystrict on the eccentric motion, 5 second count)
4 sets skull crushes ( same form as presses)
3 sets single arm behind the neck extensions or kickbacks

Bis

3-4 sets incline curls
3-4 sets hammer curls ( 1 count up, hold 1 sec, down 1 sec)
3-4 sets overhand preacher curls with ez curl bar

forearms (tri set at 3 sets)
seated wrist curls
standing wrist curls
reverse wrist curls

Friday

Shoulders and calves

4 sets side laterals
4 sets dumbell military press
superset with 4 sets front lateral raises ( using a barbell)
4 sets bentover side laterals
4 sets shrugs ( heavy)

calves

4 sets seated clave raises
4 sets standing calve raises ( 15-20 reps per set)

Sat and sun again cardio days

Anyways thats what ive been doing the last couple weeks, and ill keep it going for a bit, changing up exercises as i get bored but generally keep the split the same. Im tryng to keep the training hard without over/under training and good rest, especially between chest and shoulders cuz ur front delts get slammed on monday.

cheers and any comments/replies are welcomed

crazycal1 · 12-11-2006, 10:09 PM

youre still training more times a week than having rest days dude.
imeho 4x days a week is alot for a natural(i think you are?)
in fact now i look youre doing cardio on your days off too

i reckon if you dont overtrain you`ll be well ripped

Canadianguy · 12-11-2006, 11:13 PM

i am for the most part natural, a few weeks back i did a very light cycle of winny.

as for rest i know im at the gym quite a bit with cardio and all, but cardio on sepaprate days doesnt seem to have any negative effects. My diet has been very tight, 6 meals a day, 40 grams of protein per meal and carbs only 2 meals ( if that) not including the honey right after a work out with my protein. Alot of healthy fats and omegas. ive noticed a good change iin my physique, ive sacrificed some size for leanness, and i feel alot better.

im fairly ripped, when i flex veins and stuff come out

before i started this cardio/diet thing i had alot of flub and love handles on my mid section. ive managed to get a six pack, get rid of my handles from the front and still have a little bit in the back to burn off. Ive kept my upperbody and leg strenght, although it did go down at first. So lately its been lean muscle, and some more rippedness.

Ive been saying i need to get some pics up, just need access to a camera and somone willing to take them lol. still experimenting with my body alot, after 3 years and this is the best ive been and im still learning, playing with diet, cardio, trraining etc.

thnx for the reply cal any advice is always good

i wanted to condense my workouts into a 3 day split, but tis alot of work in one day and i wanna hit each muscle as good as i can. is there anything u can sugest i might try doing?

The Natural · 12-11-2006, 11:31 PM

couple little things, but important nonetheless...
personally i couldn't do 45mins 'insane cardio' the day after legs, not sure how it affects your muscle repair and growth.
also, tri's the day before shoulders, not a good idea for me, again personally speaking.

rest days?

but whatever works for you mate, keep at it.

Canadianguy · 12-11-2006, 11:39 PM

my cardio is 45 on the gauntlet (stairmaster) my legs are usually tight when i do this, and still tight afterwards. i do this wed and sat all the time, sometimes sun is completely off or i go do a quick 20-25 min cardio and some abs. TBH i have worried that this could be holding back some leg development, and it prob has

and ive thought about the tris before shoulders, but i only do 4 sets of press for shoulders cuz i find chest beats my front delts good.

maybe i should do arms after chest /back? the prob with that is that my arms kind of get worked on chest/back day too. Its very hard to sort this out. but its better than my old 5 day routine, where i trained 1 part a day, with even less rest for my upper body.

I should note that im taking creatine ( Kre-alkalyne) for those familiar with it. Just taking the recommend dose of 3 pills @ 750mg each on training days and 1 on cardio days. Also glutamine to help reduce muscle breakdown after workouts.

again thnx

The Natural · 12-11-2006, 11:58 PM

i have tried Krealk and felt a nice pump on it, placebo possibility acknowledged, but i didn't feel the usual increase in strength that i get with plain mono.

i personally prefer a 4 day split and am currently enjoying:-

shoulders/bi's
legs
off
chest/tri's
back
off
off

cheers.

crazycal1 · 13-11-2006, 12:24 AM

LOL i cant walk the next day after legs-
honestly mate your legs will grow more muscle by resting them,but hey i`m the first to admit i`m old and unfit

Canadianguy · 13-11-2006, 02:11 PM

i know what ur sayin cal

some days, depending on how hard i train, my legs will be tight, but i can walk. sitting hurts tho cuz my glutes get slaughtered. Theres been days where i cant go up/dowstairs afterand theres been times where i barely feel ive done anything. Usually depends on how hard i go, if i have a partner or simply the motivation that day to really push myself

and i wouldnt say ur old and out of shape

well maybe just old

jk:P

maybe on wed i should try cardio thats less intensive on my legs, maybe hit some heavy bags and spped bag? i used to never do cardio, but since ive been on this kick of trimming up i hold cardio just as importnant as weights these days

crazycal1 · 13-11-2006, 04:27 PM

LOL 40 next year-didnt say outta shape-
just unfit-

i smoke more than i should

ops:

12-11-2006, 08:41 PM	#1 (permalink)
Canadianguy Under Construction Join Date: Aug 2006 Posts: 98 Rep Power:	My new routine okay just thought id post this since i am enjoying this split very much. Every few weeks ill stick with the routine, but switch the order i do some exercises. IE/ quads ill start with extensions. Monday Chest and back ( rough, but great pump) 3-4 sets incline bench press ( every third week use dumbells) 3-4 sets flat bench press " " 3-4 sets flat dumbell flies optional ; superset flies with parallell bar dips Back 5 sets of wide crip chins 4 sets cable rows with close grip 4 sets t-bar rows wide grip Superset with close grip pulldowns on a cable Helleva pump and u get two big muscles done on the first day Tuesday Quads and hams 4 sets squats 4 sets heavy lunges with dumbells ( some ppl do stationary, i do walking lunges) 4 sets leg extensions hams 3-4 sets seated leg curls 3-4 sets laying down leg curls 3-4 sets single leg curls wednesday ( either off or 45 min of insane cardio and abs) Thursday Bis and Tris Tris 4 sets close grip cable presses ( i go somewhat light and verystrict on the eccentric motion, 5 second count) 4 sets skull crushes ( same form as presses) 3 sets single arm behind the neck extensions or kickbacks Bis 3-4 sets incline curls 3-4 sets hammer curls ( 1 count up, hold 1 sec, down 1 sec) 3-4 sets overhand preacher curls with ez curl bar forearms (tri set at 3 sets) seated wrist curls standing wrist curls reverse wrist curls Friday Shoulders and calves 4 sets side laterals 4 sets dumbell military press superset with 4 sets front lateral raises ( using a barbell) 4 sets bentover side laterals 4 sets shrugs ( heavy) calves 4 sets seated clave raises 4 sets standing calve raises ( 15-20 reps per set) Sat and sun again cardio days Anyways thats what ive been doing the last couple weeks, and ill keep it going for a bit, changing up exercises as i get bored but generally keep the split the same. Im tryng to keep the training hard without over/under training and good rest, especially between chest and shoulders cuz ur front delts get slammed on monday. cheers and any comments/replies are welcomed

12-11-2006, 11:31 PM	#4 (permalink)
The Natural Under Construction Join Date: Jul 2004 Location: Staffordshire, UK Posts: 81 Rep Power:	couple little things, but important nonetheless... personally i couldn't do 45mins 'insane cardio' the day after legs, not sure how it affects your muscle repair and growth. also, tri's the day before shoulders, not a good idea for me, again personally speaking. rest days? but whatever works for you mate, keep at it. ______________________ "You're hit man, you're bleedin"-"Ain't got time to bleed"

12-11-2006, 11:58 PM	#6 (permalink)
The Natural Under Construction Join Date: Jul 2004 Location: Staffordshire, UK Posts: 81 Rep Power:	i have tried Krealk and felt a nice pump on it, placebo possibility acknowledged, but i didn't feel the usual increase in strength that i get with plain mono. i personally prefer a 4 day split and am currently enjoying:- shoulders/bi's legs off chest/tri's back off off cheers. ______________________ "You're hit man, you're bleedin"-"Ain't got time to bleed"

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12-11-2006, 10:09 PM	#2 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,913 Rep Power:	youre still training more times a week than having rest days dude. imeho 4x days a week is alot for a natural(i think you are?) in fact now i look youre doing cardio on your days off too i reckon if you dont overtrain you`ll be well ripped

12-11-2006, 11:13 PM	#3 (permalink)
Canadianguy Under Construction Join Date: Aug 2006 Posts: 98 Rep Power:	i am for the most part natural, a few weeks back i did a very light cycle of winny. as for rest i know im at the gym quite a bit with cardio and all, but cardio on sepaprate days doesnt seem to have any negative effects. My diet has been very tight, 6 meals a day, 40 grams of protein per meal and carbs only 2 meals ( if that) not including the honey right after a work out with my protein. Alot of healthy fats and omegas. ive noticed a good change iin my physique, ive sacrificed some size for leanness, and i feel alot better. im fairly ripped, when i flex veins and stuff come out before i started this cardio/diet thing i had alot of flub and love handles on my mid section. ive managed to get a six pack, get rid of my handles from the front and still have a little bit in the back to burn off. Ive kept my upperbody and leg strenght, although it did go down at first. So lately its been lean muscle, and some more rippedness. Ive been saying i need to get some pics up, just need access to a camera and somone willing to take them lol. still experimenting with my body alot, after 3 years and this is the best ive been and im still learning, playing with diet, cardio, trraining etc. thnx for the reply cal any advice is always good i wanted to condense my workouts into a 3 day split, but tis alot of work in one day and i wanna hit each muscle as good as i can. is there anything u can sugest i might try doing?

12-11-2006, 11:39 PM	#5 (permalink)
Canadianguy Under Construction Join Date: Aug 2006 Posts: 98 Rep Power:	my cardio is 45 on the gauntlet (stairmaster) my legs are usually tight when i do this, and still tight afterwards. i do this wed and sat all the time, sometimes sun is completely off or i go do a quick 20-25 min cardio and some abs. TBH i have worried that this could be holding back some leg development, and it prob has and ive thought about the tris before shoulders, but i only do 4 sets of press for shoulders cuz i find chest beats my front delts good. maybe i should do arms after chest /back? the prob with that is that my arms kind of get worked on chest/back day too. Its very hard to sort this out. but its better than my old 5 day routine, where i trained 1 part a day, with even less rest for my upper body. I should note that im taking creatine ( Kre-alkalyne) for those familiar with it. Just taking the recommend dose of 3 pills @ 750mg each on training days and 1 on cardio days. Also glutamine to help reduce muscle breakdown after workouts. again thnx

13-11-2006, 12:24 AM	#7 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,913 Rep Power:	LOL i cant walk the next day after legs- honestly mate your legs will grow more muscle by resting them,but hey i`m the first to admit i`m old and unfit

13-11-2006, 02:11 PM	#8 (permalink)
Canadianguy Under Construction Join Date: Aug 2006 Posts: 98 Rep Power:	i know what ur sayin cal some days, depending on how hard i train, my legs will be tight, but i can walk. sitting hurts tho cuz my glutes get slaughtered. Theres been days where i cant go up/dowstairs afterand theres been times where i barely feel ive done anything. Usually depends on how hard i go, if i have a partner or simply the motivation that day to really push myself and i wouldnt say ur old and out of shape well maybe just old jk:P maybe on wed i should try cardio thats less intensive on my legs, maybe hit some heavy bags and spped bag? i used to never do cardio, but since ive been on this kick of trimming up i hold cardio just as importnant as weights these days

13-11-2006, 04:27 PM	#9 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,913 Rep Power:	LOL 40 next year-didnt say outta shape- just unfit- i smoke more than i should ops: