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Nitrojan

Nitrojan

Nitrojan

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Joined
12 Jan 2008
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2,116
Monday - Chest & Triceps

(3 x 10) Bench Press (60s rest)
(3 x F) Dips (60s rest)
(3 x 10) French Press (60s rest)
(3 x 10) Dumbbell Flys (60s rest)
(4 x F) Crunches (60s rest)

Tuesday - Cardio (30 mins)

Wednesday - Back & Biceps

(3 x 8) Deadlifts (60s rest)
(3 x F) Overhand pullups (60s rest)
(3 x 10) Dumbbell Rows (60s rest)
(3 x 10) Dumbbell Curls (60s rest)
(4 x F) Crunches (60s rest)

Thursday - Cardio (30 mins)

Friday - Shoulders & Legs

(3 x 8) Squats (60s rest)
(3 x 10) Leg Extensions (60s rest)
(3 x 10) Alternate shoulder press (60s rest)
(3 x 10) Side raises (60s rest)
(3 x 10) Reverse Flys (60s rest)
(4 x F) Crunches (60s rest)

Saturday - Cardio (30 mins)

Sunday - Cardio (30 mins)

:)
 
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No deadlifts or squats ?

No dice my friend !!


Defo not enough leg work even discounting the addition of squats.

Barbell curls AND DB curls ??
 
I wouldnt do cardio everyday. The day of rest is the best day.

Id add a warm up to the begining to the sessions and the id say dont get in the habit of saying im goin to do 8-12, set yourself a target and hit that target. It may sound silly but if your on rep 8 and think oh I said 8-12 but im tired so I can stop now you will, whereas if you go there to do sets of 10 then do 10 reps.

Would also help to know what your training for, ?? Strength? Size? To lose/strip fat?

If your doing dumbell fly id say do bench press instead dumbell press

Squat, and deadlifts are a must as said above. Do you not want to train your calves?
^^ All just my opinion and everybody trains different so meh!
 
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Ditch the kickbacks for dips.

Lunges are not a leg workout.

Work deadlifts into your back day, squats/extensions/press into your leg day.
 
I'd do dips instead of kickbacks as benny said,

Replace underhand chins for deadlifts (and deadlift heavy!)

Add squats

Add calf work
 
Still have DB curls and BB curls on the same day, what's the point ?

If you're wanting to pack on mass focus on the big compounds, they should have your full attention and should be attempted as your first workout after warming up.

Have you been lifting for long already ?
 
crunchman said:
Still have DB curls and BB curls on the same day, what's the point ?

If you're wanting to pack on mass focus on the big compounds, have you been lifting for long already ?
Click to expand...

I have been lifting for a few months but not seriously.. Although, I have been seeing good gains. I would ideally like to devise a 'set-in-stone' plan to allow me to really buckle down. I hope to use this plan in the gym this evening so im trying to get something together. :)

Out of DB Curls/Barbell Curls, which would you recommend I remove? I'm saying barbell?
 
Nitrojan said:
What do you suggest I change?
Click to expand...

the first exercise you do should be either

squats, bench or deadlifts.

this should be the main focus of the workout and are great compound exercises, the rest is all isolation work mostly.

i would try and do as much barbell work as possible, dumbells are good for mixing it up, but with a barbell you can lift more. both have their advantages and disadvantages. so try to mix it up but don't do both. e.g. 1 week do barbell curls the following week do dumbell curls.
 
Psycho Sonny said:
the first exercise you do should be either

squats, bench or deadlifts.

this should be the main focus of the workout and are great compound exercises, the rest is all isolation work mostly.

i would try and do as much barbell work as possible, dumbells are good for mixing it up, but with a barbell you can lift more. both have their advantages and disadvantages. so try to mix it up but don't do both. e.g. 1 week do barbell curls the following week do dumbell curls.
Click to expand...

Just about to post this basically, cheers for saving me from typing psycho ! :D

Make sure though to curl with an olympic bar and not an EZ curl bar
 
Psycho Sonny said:
the first exercise you do should be either

squats, bench or deadlifts.

this should be the main focus of the workout and are great compound exercises, the rest is all isolation work mostly.

i would try and do as much barbell work as possible, dumbells are good for mixing it up, but with a barbell you can lift more. both have their advantages and disadvantages. so try to mix it up but don't do both. e.g. 1 week do barbell curls the following week do dumbell curls.
Click to expand...

Thanks.. changed it a bit.
 
I thought I just posted a base routine (very similar to one in sticky ;) ), looks like it didn't post though :(

Remember, if you want mass then you need to eat lots and get plenty of rest
 
crunchman said:
Just about to post this basically, cheers for saving me from typing psycho ! :D

Make sure though to curl with an olympic bar and not an EZ curl bar
Click to expand...

looks like im sort of on the ball with my knowledge then, good to know. everyone has a slightly different take on things and adjusts to suit themselves.

i personally cannot use an EZ curl bar, but theres others out there that swear by them.
 
Morba said:
Use whatever bar feels right, a lot of people don't like bb curling
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I didn't at first and stuck to the combo bar, but I read Rippetoe's book and he is a total hater on anything other than a oly bar, so I tried again. It seemed it was flexibility/form for me with curling.

But again like pretty much anything in weights, it's down to an individual, just that oly curling works more (apparently!)
 
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