Possible New Routine Perhaps?

BennyC · 2 Nov 2009 at 14:57

Right I finally got round to sorting out a new routine whilst waiting for my oats to be delivered, which still haven't arrived!

I found the basis for it on the Phd website and have adapted it slightly.

Still training a group a day however bicep isolation is now with shoulders as opposed to back and replaced by calf isolation.

It's 2 days on, 1 off. The first 4 working days are heavy, the last 4 days lighter with more reps. It'll take 9 days to complete 1 'cycle'.

The exercises aren't set it stone and I will probaly alternate the isolation exercises and the orders of the compound if I fancy a challenge.

I was curious about peoples thoughts in regards to changing Dumbells for Barbell where possible each cycle? or every 2 cycles?
Or bars for the first 4 days and dumbells the last 4?

Monday- Chest and Triceps

Incline DB Press: 5-8 x 3
Flat DB Press: 5-8 x 3
Decline DB Press: 5-8 x 3
Incline Flies 5-8 x 3
Pec Fly: 5-8 x 3
Dips/CGBP: 5-8 x 2
Tricep Pushdowns: 5- 8 x 3

Tuesday- Back and Calves

Wide Grip Pull Ups: 5x5
B.O.R: 5-8 x 3
B.O.R UH: 5-8 x 3
Hammer Lat Pull Down: 5- 8 x 3
Deadlifts: 5-8 x 3
Standing Calf Raise: 5-8 x 3

Wednesday- Rest

Thursday- Quads, Hamstrings and Abs

Back Squats: 5-8 x 4
Front Squats: 5-8 x 4
Walking lunge: 16 steps x 4
Leg Curls: 5-8 x 3
Leg Ext: 5-8 x 3
Cable Crunches: 10 x 3
Cable Twists: 10 x 3

Friday- Shoulders & Biceps

Standing Military Press: 5-8 x 4
Standing Arnies: 5-8 x 3
PC2PP: 5-8 x 2
Side Raises: 5-8 x 3
Rear Deltoid Fly: 5- 8 x 3
Seated Bicep Curl: 8/8 x 3
Reverse BB Curl: 5-8 x 3

Saturday- Rest

Sunday- Chest and Triceps

Incline BB Press: 12 x 3
Flat BB Press: 12 x 3
Incline Flies: 12 x 3
Decline Flies: 12 x 3
Pec Fly: 15 x 3
Dips/CGBP: 15 x 2
Tricep Pushdowns: 15 x 3

Monday- Back and Calves

Lateral Pull down/Assisted Wide Grip Pullups: 12x 4
Seated Row: 12 x 3
Seated Row UH: 12 x 3
Hammer Grip Lat Pull Down/Assisted Hammer Pull ups: 15 x 3
Deadlifts: 15 x 3
Standing Calf Raise: 20 x 3

Tuesday- Rest

Wednesday- Quads and hamstrings and abs

Back Squats: 20 x 3
Front Squats: 15 x 4
Walking lunge: 16 x 4
Leg Curls: 15 x 3
Leg Ext: 15 x 3
Cable Crunches: 20 x 3
Cable Twists: 20 x 3

Thursday- Shoulders & Biceps

Standing Military Press: 15 x 4
Standing Arnies: 15 x 3
PC2PP: 15 x 2
Side Raises: 15 x 3
Rear Deltoid Fly: 15 x 3
Seated Bicep Curl: 15/15 x 3
Reverse BB Curl: 15 x 3

Friday– Rest

Thoughts and suggestions welcome please

Morba · 2 Nov 2009 at 15:08

why are you doing kickbacks?
Do dips or close grip bench instead. Both are a lot better for your tri's

BennyC · 2 Nov 2009 at 15:12

Morba said:
why are you doing kickbacks?
Do dips or close grip bench instead. Both are a lot better for your tri's

I've been doing dips as well recently. I've found kickbacks to hit the rear and upper of my triceps quite well.

For some reason dips had disappeared from my exercise memory as I wrote that out! I'll swap the kickbacks for dips. Thanks

Freefaller · 2 Nov 2009 at 15:19

Morba said:
why are you doing kickbacks?
Do dips or close grip bench instead. Both are a lot better for your tri's

Agreed. CGBP is also very good.

I'm not a fan of doing triceps on a chest day though...

I like the routine though, it's a little AGVT-esque, but a bit more sensible. You also have the option of having a couple of days off should you need to.

I'd want to see some side raises (either cable or DB).

Doing standing military press AND HC2PP!? You're doing lots of shoulder work despite doing inclines, dips, decline and other bench work already...

What about good ol' powercleans?

For back I'd have thrown in some T-Bars if you have the ability of doing them.

Not a big fan of leg curls or extensions myself, but that's probably because the weights don't go up enough at our gym.

Morba · 2 Nov 2009 at 15:20

oh, don't see the point in 3 front delt orientated exercises, not when you are doing plenty of bench work

BennyC · 2 Nov 2009 at 15:25

Freefaller said:
Agreed. CGBP is also very good.

I'm not a fan of doing triceps on a chest day though...

I like the routine though, it's a little AGVT-esque, but a bit more sensible. You also have the option of having a couple of days off should you need to.

Thanks. Like I say I will probaly chop and change exercises to keep it interesting. But stick to a basic skeleton of exercises. I could do triceps on shoulder days with biceps and get some supersets going as well.

I've got boxing planned for one of the two days off as it's something I quite enjoy.

Morba: Point noted. Will probaly work in Powercleans. Although I just realised I have no side raises in there at current.

Ninja Edit FF

Luckily at our gym the leg extension stack goes up to around 150KG and the same for leg curl I think. I may remove decline press as I don't think it's entirely necesary. Or I might work it in every few cycles.

Participant · 2 Nov 2009 at 15:43

Dismiss my noobish opinion if you wish, but I sincerely love overhead tricep extensions on the cable machine for hitting the triceps. I haven't yet found an exercise that lets me know so blatantly that I have worked out my triceps.

Also, a question regarding HC2PP - is there any reason why I can't do a hang clean then a standard military press as opposed to a push press? Does that have its own name such as 'HC2MP'?

BennyC · 2 Nov 2009 at 15:59

Robbie G said:
Dismiss my noobish opinion if you wish, but I sincerely love overhead tricep extensions on the cable machine for hitting the triceps. I haven't yet found an exercise that lets me know so blatantly that I have worked out my triceps.

Also, a question regarding HC2PP - is there any reason why I can't do a hang clean then a standard military press as opposed to a push press? Does that have its own name such as 'HC2MP'?

I've found the overhead tricep extensions on cable machines to be a bit akward and much prefer using DB's however skill a good exercise I find.

I actually do a hang clean and military press as opposed to push press. If I begin to stall or struggle it'll transform into a push press. My reasoning for this is that I want to work the shoulders as much as possible hence the static press as opposed to using a big of leg drive.

Freefaller · 2 Nov 2009 at 16:25

You do use a bit of leg drive... sometimes a lot. But it's the negative portion back down to the chest that hurts the most

I failed on 100kg HC2PP last night

Gutted tbh as I nearly got it. But it was my 6th and final set.

Participant · 2 Nov 2009 at 16:36

Did you fail on the clean part or the push part? How far do you need to dip to hang clean 100Kg?!

Freefaller · 2 Nov 2009 at 18:24

No I don't feel the need to dip that far, though I dip more as I get more fatigued. I can get up to my chest easily, when it came to the press I got my arms just past 90 degrees but could push it further to lock out (held it for a couple of secs then failed) - I didn't really explode enough and I think I was rather fatigued after all my sets, having done 90kg previously.