New Routine....

[Perfection Awaits]

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
shoulder press 2 x 10-20reps
heavy abs 2 x 20
hips/lunges 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Incline hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
Bent Lat Raises 1-2 x 20reps

Thursday:
Pull Ups 1 x 10-20 (for warmup)
Dead lifts (rotate variations each week) 2 x 5
shoulder press 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Inclines Curls 2 x 8-12 reps
hammer curls or reverse curls 2 x 8-12reps

 

[Fender]

That routine looks familiar...you will be happy with it.

 

[Perfection Awaits]

ya, i just changed it slightly to hel fit me better, hopefully i didnt fuck it up tho

 

[Perfection Awaits]

O ya, 2 questions... Can it be done Mon/Wed/Fri.? And also, if i keep it how it is, can i just rest 6 days for each session or should i keep it at 7.

 

[adidamps2]

just keep it at 7 days rest...

 

[t3project]

why are you doing shoulder presses on leg and back day?

 

[mister69]

why are you doing shoulders 3 x\week.

Just do the routine as stated and add weight each week. Do that along with a boatload of protein and carbing up around workouts and yuo will grow..

The basic pullinbig routine just flat out works.

 

[pullinbig]

ya, i just changed it slightly to hel fit me better, hopefully i didnt fuck it up tho

you did........

why in the hell you wanna work shoulders 3xw?

you think too much. you have a program setup by a lifter who is far beyond where you are or prrolly ever will be and you making changes to the routine. did it ever occur to you that maybe just maybe it is set up like it is for a reason, not just some random exercises thrown together? is that possible? =0l

you are getting on my nerves with your insessant posts. first it was the chem section now here.

start a routine, post it in the journal section and see how it goes. other wise quit wasting space in this section.

 

[Fender]

Shit I only read the first two lines of each day and thought it was PB's routine. Do it as written...

 

[Perfection Awaits]

i though posterior core excersize was shoulder press...

 

[khalnayak]

I was also wondering what exercises to do for posterior core and hips?And what is pull-a-parts?

 

[Vegas]

And what is pull-a-parts?

http://weighttrainersunited.com/pullapart.html

 

[khalnayak]

Thx Aboot.Dont have bands.Db bent laterals might do the job.What about posterior core and hips?

 

[Fender]

I stole this from another site.....

If you dont know what a posterior core movement is it's like, glut ham raises, reverse hypers, 45 hypers, good mornings, pull thrus, stuff like that

 

[Perfection Awaits]

thats weird, cuz posterior means deltoid

 

[Vennom96]

thats weird, cuz posterior means deltoid

Umm... no it doesn't....
Posterior means rear or behind.

 

[Perfection Awaits]

i was just going off of this http://www.exrx.net/Muscles/DeltoidPosterior.html

 

[pullinbig]

the delt has three heads. one of them is the posterior deltoid. the back one.

i added pc movements to the orignal routine in the sticky.

http://dictionary.reference.com/search?q=posterior