Check out my new routine few Q's...

[Tryn2]

I just started the first day on Tuesday and everything went smooth. Though it was the first workout I did go a little fast because I was going a little light gettin used to the new schedule. Well I went through it in 35 mins....But I think this may be ok because I pass some warm ups since I was already there...
Stats:
26yrs old
217
20% bf
Lifting 4 years
Goals: I'd like to get Bf down but Im reading on that now, just not sure if I should do that first or keep getting bigger then do it.....

Got a question :

1. The rear delt machine we have sucks could I sub in bent over rear lateral raises or is there something else ?

- Now everything else looks good, I am trying to get my bench up, it seems to be my weak point. I am not the strongest by any means.
I (workoutwith)
dead 375
squat 365
bench 195
Is there anything I can do to maybe help my bench out within this routine ? Also do you have your elbows at a 90 degree angle to your body or a 45....I have read a 45 like for powerlifting gives greater lifts...?? Im still trying to figure out if I should be doing a bodybuilding routine or a powerlifting style routine...Thanks bros..


Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

 

[blackbeard]

o wouldnt worry toomuch bout rear delts..they should get hit along with your back..

asa far as improving your bench i would do CG or reverse grip benches..i would take out lying tri extensions and add one of the above..just my.02

 

[Tryn2]

Sounds good, so one set of presses and flies for chest is plenty ?

 

[jcp2]

i agree with blackbeard, as far as quad growth, i have always thought hack squats were superiior to leg press sleds. Also for tris, i would probably throw in a set of weighted dips ball to the wall instead of pushdowns. But to each his own, the workout looks good.

 

[pullinbig]

"Is there anything I can do to maybe help my bench out within this routine ? Also do you have your elbows at a 90 degree angle to your body or a 45....I have read a 45 like for powerlifting gives greater lifts...?? Im still trying to figure out if I should be doing a bodybuilding routine or a powerlifting style routine...Thanks bros..


Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set"[/QUOTE]


well you could try benching since its not in your routine.

you got 2 days between sldl and regular deads. not good.

strength training should always be the core of any lifting program if you wanting to add size. these guys saying that you dont need to train heavy to get big are scared to train heavy or say core movements are not necessarry are lost. i mean how in the hell did ronnie get so damn big? it wont from ignoring heavy weights and skipping deads. but thats another subject.

 

[blackbeard]

as far as your technique goes..all i can say is the day i started tucking my elbows in, planting my feet firmly on the ground, pinning my shoulders to the bench..my weight skyrocketed..it didnt happen in one day all those things seem like theyre easy but at some point they all jsut click..

bar position is key too..think of pushing the bar to your feet rather than back towards your head

 

[pullinbig]

as far as your technique goes..all i can say is the day i started tucking my elbows in, planting my feet firmly on the ground, pinning my shoulders to the bench..my weight skyrocketed..it didnt happen in one day all those things seem like theyre easy but at some point they all jsut click..

bar position is key too..think of pushing the bar to your feet rather than back towards your head

i disagree with that one BB. i push towards my head as dose everyone one of the PLers I know cept a few WSB guys. not many of them on the winners stand in benching either. halbert is about it.

 

[Tryn2]

Hey Pulln HI !!! Its been awhile...
Ok isnt Incline press becnhing ??? Anyhow Im doin the heavy (relative) weights....So how would ya switch it up ? Thanmks bros..Im gunna open a thread on bench technique...

 

[blackbeard]

i disagree with that one BB. i push towards my head as dose everyone one of the PLers I know cept a few WSB guys. not many of them on the winners stand in benching either. halbert is about it.

for me it seems like a shorter distance?

 

[pullinbig]

its the same distance up whether you go in a straight line or arc back. Plus keepint the bar low the entire press puts tremendous pressuer on the front delts. if you get stuck pressing straight up you stuck. if the weight is moving towards your head and you get stuck the weight can continue to move horizontal for a split second and you have changed the angle to get it moving again. plus which is easier to climb, a steep hill or a hill on less of an incline? and if you ever do bench in a shirt the groove of the shirt is back towards your head, not towards your feet.

 

[pullinbig]

Hey Pulln HI !!! Its been awhile...
Ok isnt Incline press becnhing ??? Anyhow Im doin the heavy (relative) weights....So how would ya switch it up ? Thanmks bros..Im gunna open a thread on bench technique...

theres a routine posted in the dead sticky.

 

[blackbeard]

its the same distance up whether you go in a straight line or arc back. Plus keepint the bar low the entire press puts tremendous pressuer on the front delts. if you get stuck pressing straight up you stuck. if the weight is moving towards your head and you get stuck the weight can continue to move horizontal for a split second and you have changed the angle to get it moving again. plus which is easier to climb, a steep hill or a hill on less of an incline? and if you ever do bench in a shirt the groove of the shirt is back towards your head, not towards your feet.

werd..ill make that change good buddy!!!!!!!!!