This entry was posted by ryanwd ( email address confidential ) on Tuesday, May 15th, 2007 at 1:36 pm and is filed under Routines. You can follow any responses to this entry through the RSS 2.0 feed.
Routine Advice
Hi I’ve been training for about 3 years now and am relatively happy with my size, which is a good thing because I have tried a few times to put on a bit more as I’m sure we all have. I’m 6″ 12.5 st eat well and dont have much body fat. however! I’ve used the same routine of-
MON
Incline bench x3 sets
Flat or decline bench x4 sets
Flys incline or decline X4sets
Tri push downs x4 sets
Over head tri raises x4 sets
WED
Squats x4
Calf raises x4
Leg extensions x4
Leg curls x4
Crunches x3
FRI
Pull downs x4
Pull ups x3
Seated rows x4
Dumbbell curls x4
Flat bar curls (bicep) x4
sometimes hammers x3
For a while now.
I’ve been getting Muscle Bulletin by email and have seen the 3 day routine they advise and it’s completely different to what I do. It has more exercises but doesn’t target the chest much which is important to me. I just wondered if it’s more for the beginner or would I benefit without losing the shape I’m in?
This is there routine.
MONDAY
Squats OR Leg Press
Leg Extension
Leg Curl (Lunge for women)
Standing Calf Raise
Leg Raise
Wednesday
Incline Bench Press
Close Grip Bench Press
Behind Neck Shoulder Press
Lateral Raise
Dumbbell Biceps Curl
Friday
Shoulder Width Lat Pulldown
Close Grip Seated Pulley Row
Triceps Pushdown
Crunches
Hyper Extension
Shrugs (men only)For a while.
Cheers Ryan
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May 15th, 2007 at 2:29 pm
Ryan,
There’s certainly no harm in giving it a go and seeing if it works for you, paricularly if you’re starting to get bored with your current routine.
But there’s plenty to criticise in the routine too. If your current training intensity is such that you train to failure or beyond then the fact that your biceps and triceps are going to be worked either directly or indirectly twice a week (eg curls on Wednesday then close grip rowing on Friday) - it’s likely that you won’t get enough recovery time (see Mathia’s reply regarding recovery time - it’s a much better idea). And why should lunges only be for women, I used to do lunges with 220lb for 8 reps per leg and they did a hellova lot more for my legs than leg extensions ever did!!
Good Luck