Check this routine out...
- Thread starter Tryn2
- Start date
Tryn2
New member
Monday
flat bench 4 x 12,10,8,6
inlcine smith 4 x 12,10,8,8
cable crossovers 4 x 12-10
Tuesday
Deadlifts 4 x 10,8,4,4
cable pulldowns 4 x 12,10,8,8
one arm rows 3 x 10-8
Wednesday
off
Thursday
Military smith 4 sets 10,8,8,6
Seated overhead shoulder press 4 sets 10,8,8,6
Side laterals 3 sets drop weight and superset with a lighter weight... so like 25lbs for 10 then 20 for 8 and then pause and 20 for 8 again thats one set...
Friday
Skull crushers then close grip tri set with incline curls
- I hit say 10 skull crushers then start pushing it as close grip then super SeT incline curls for say 10
I do this 3 times..
Ok then tri pressdowns superset with hammer curls 3sets 10,8,8
Over head tri ext 3 sets 10
superset with concentraition curls 3 sets 10
Seems liek alot but it seems to be working. Although my triceos are very sore after fridays my bi;s seem not to be much at all...
Saturday
Squats 5 sets 10,8,6,6,6
Leg curls 3 sets 10,8,8
superset with
Leg curls 3 sets 10,8,8
Calf smith raises 4 sets 12-15
Sunday off......
flat bench 4 x 12,10,8,6
inlcine smith 4 x 12,10,8,8
cable crossovers 4 x 12-10
Tuesday
Deadlifts 4 x 10,8,4,4
cable pulldowns 4 x 12,10,8,8
one arm rows 3 x 10-8
Wednesday
off
Thursday
Military smith 4 sets 10,8,8,6
Seated overhead shoulder press 4 sets 10,8,8,6
Side laterals 3 sets drop weight and superset with a lighter weight... so like 25lbs for 10 then 20 for 8 and then pause and 20 for 8 again thats one set...
Friday
Skull crushers then close grip tri set with incline curls
- I hit say 10 skull crushers then start pushing it as close grip then super SeT incline curls for say 10
I do this 3 times..
Ok then tri pressdowns superset with hammer curls 3sets 10,8,8
Over head tri ext 3 sets 10
superset with concentraition curls 3 sets 10
Seems liek alot but it seems to be working. Although my triceos are very sore after fridays my bi;s seem not to be much at all...
Saturday
Squats 5 sets 10,8,6,6,6
Leg curls 3 sets 10,8,8
superset with
Leg curls 3 sets 10,8,8
Calf smith raises 4 sets 12-15
Sunday off......
Frosty
Pro Bodybuilder
Some people might think what I'm going to say is heresy, but I think you should drop the deadlifts. Wha wha whaaaa?? Deadlifts are tremendously demanding on the CNS, and you're hitting them pretty hard with drop sets. Not to mention you squat, too! I'd totally take the deadlifts out, possibly replacing them with some other type of movement, such as chinups, pullups, or chest-supported rows (not bent rows...they require significant nervous system energy to just maintain the posture needed. This creates uneccesary nervous system stress as well as taking away from the muscles targeted, i.e. the mid back.).
I'd toss out the leg curls. Glute-ham raises would be tremendously better. Good mornings are also a good option.
I would use free weights instead of the Smith Machine.
I'd toss out the leg curls. Glute-ham raises would be tremendously better. Good mornings are also a good option.
I would use free weights instead of the Smith Machine.
Tryn2 said:
blackbeard
New member
damn i do deads followed by heavy bb rows???
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