Gordy's sample Training regime

rossyl

rossyl

rossyl

Soldato
Joined
27 Oct 2002
Posts
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Location
London
For those who have not seen it before...

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Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)
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So far i've only done Monday's workout (yes on a Thursday)

Now I'm finding it really har to do the skull crushers, and the Close Grip Bench Press. I find it puts way too much pressure on my elbows. Is this due to poor form?

Also i'm finding that my pecs don't seem worked at much at all. Shall i add simple pec flyes to that? Or am i not doing enough weight when doing the Incline Dumbbell Bench??

Thanks
 
I had the same thing with the skullcrushers and my form was perfect. I even tried them using an EZ curl bar but it still hit my elbows more than anything else. I currently do close grip bench presses and weighted dips to target my triceps and I've not had the same problems since.

Mu current Chest/Triceps routine:

Bench Press 3x8
Close Grip Bench Press 3x8
Incline Dumbbell Press 3x8
Incline Dumbbell Flyes 3x8
Weighted Dips 3x8
 
On almost any tricep exercise, the elbows should be tucked in close to your body rather than splayed out wide.

As regard adding things to the workout, I wouldn't bother after just one session. See how you are after a couple of months. It could be the case that the contributory muscles for bench/incline aren't as strong as your chest so will need a bit of catchup.
 
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Personally I'd scrap the lateral raises and change the seated military dumbell presses for standing barbell ones.

As for your elbows hurting on CGBP lower the weight to your upper abs/very bottom of your pecs, no higher. And don't grip too close, a 8-10 inch grip is fine.
 
First thing i would do is swap the routine around so legs is on monday, chest wed and back fri as such, or just make sure there is at least 3/4 days between leg and back day so your lower back has more time to recover.

Second thing, are you a beginner? ie. you said you have just done the chest workout, is that your first workout ever or have you been working out for a while already?
 
well i've been working out for about a month...but never really done many close grip techniques. Started doing a bit of a comprehensive workout.,..then found it all a bit too comprehensive!

I'll try tucking my elbows in a bit more.

But what does this mean...Hlebio
As for your elbows hurting on CGBP lower the weight to your upper abs/very bottom of your pecs, no higher???

Also I want to do the rowning machine pretty much everyday. However, it does work out the biceps and the arms etc. I know you aren't meant to workout the same muscles day in day out, especially after a workout on those muscles.

So how can i keep my rowing machine in the workout?

Thanks
 
rossyl said:
But what does this mean...Hlebio
As for your elbows hurting on CGBP lower the weight to your upper abs/very bottom of your pecs, no higher???
Click to expand...

He means the point on your chest to which you lower the bar on your close grip bench.

And about the rower, its ok, but like all cardio definitely keep it post weights!
 
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