ShapeFit.com

[Oxidane]

I made a split routine to build muscle:

Day 1: BACK: Plate Raises, Shrugs, Bent Over Standing Rows, Good Mornings.

DAY 2: CHEST: Push Ups, Decline Push Ups, Flyes, Pullovers.

DAY 3: ABS: Crunches, Leg Raises, Weighted Hand To Leg, Side Bends.

DAY 4: SHOULDERS & BICEPS: Overhead Shoulder Press, Laterals, Front Laterals, Curls,
Hammer Curls, Concentration Curls.

DAY 5: TRICEPS & FOREARMS & ABS: Crunches, Extensions, Hand Close Push Ups, Reverse Curls.

DAY 6: LEGS & ABS: Crunches, Squats, Lunges, Calf Raises.

DAY 7: OFF

What do you think?

[HOUSTON TEXAN]

Not good at all because you're training like a bodybuilder and your not a bodybuilder.

Search waterbury method by chad waterbury

I also like the rippetoe method.

[Oxidane]

Well if it's a bodybuilder's like routine I'm gonna stick with it lol. That Christopheel gave me a routine let me show you:

DAY 1:

Deadlifts
Lunges
Bent Over Standing Rows
Push Ups
Shrugs

DAY 2: HIIT

DAY 3:

Sumo Stance Deadlifts
One Leg Squats
Lunges
One Arm Row
Push Ups

DAY 4: OFF

DAY 5:

Stiffed Legs Deadlifts
Lunges
Overhead Shoulder Presses
Push Ups
Concentration Curls

DAY 6: HIIT

DAY 7: OFF

Is that any good? I think not, doesn't work much biceps, works a lot of legs for no reason too.

[HOUSTON TEXAN]

I would do BB Bench instead of pushups.

Cut out concentration curls or do preacher ones.

I think you're doing too many deadlift variations but thats just me, wait for some other people to post to make a decision.

[Boss Man]

Dumbbell Bench instead of Barbell. If the Pectorals and synergists / stabilisers like Arms, Delts, Lats, Traps, Rhomboids etc etc, work to lift a Dumbbell, there's equal workload in a sense.

Barbell Bench could possibly cause one side of the body, to become more reliant on the other side, making that side lazier and less progressive, and then you might get decreased growth potential on one side.

Not good.

I thihk also, you might be Deadlifting a bit too much. Also, slight changes in Deadlift technqiue each time, won't necessarily change much.

You could be working certain areas a little more one time, than another, depending on the Deadlift type, but ultimately you could well be overdoing it on the main areas, like Lower Back and possibly Legs, etc etc.

I'd take out the day 3 one personally, and do the Day 1 and 5 ones.

If you were to do Preachers, you could use a Cable and do them two handed.

Or go for a straightforward E-Z Bar, or possibly better yet, E-Z Bar Reverse Curls. I see those as a good choice, because it's using a Pronated Grip, you should get some good Forearm interaction too.

Concentrations can tend to isolate Bicep, and not give Forearm as much attention as it could get.

[Oxidane]

Thank you Boss Man. What about my first post? Is that good?

[swanso5]

- the less bicep work and the more leg work the better...look at the wt you can curl vs the wt you can (or should be able to) deadlift and tell me which one one will get you bigger
- i'd go for something like this:

workout 1
deadlifts / db row / bench press / static lunges / lockouts

workout 2
chin ups / stiff leg deadlifts / seated row / stand shoulder press / face pull

workout 3
front squat / bent row / reverse lunges / db incline press / inverted rows

somwething like that with a sprint day the day after workout 3 for some extra anabolic response

1st exercise of each day do 10 x 3 by themselves, 1mion btw sets

2nd and 3rd exercises alternate sets of for 5 x 5, 1min btw sets

exercises 4 and 5 alternate for 3 x 12, 1min btw sets

[swanso5]

juast read one of your other threads and came back to thid...

you have no business lifting any wts, even light one's if you can't do 20 perfect push ups, 20 perfect inverted rows and 20 perfect lunges on each leg

until you can do them nothing will happen...

[Oxidane]

[swanso5]

all 3 of them? i'm thinkinhg you probably can't...not like i'd say perfect anyway