My new Routine

Kittychick

Comments please :)

Day 1 - BACK

Deadlifts
2 warm-up sets 15 reps
4 sets reps 8, 6, 6, 4

Lat pulls
4 sets 8 reps

Cable rows
4 sets 8 reps

Bent over rows
4 sets 8 reps

abs

Day 2 - SHOULDERS

(Smith Machine) Military press
2 warm-up sets 15 reps
4 sets 8, 6, 6, 4

Military press (behind neck)
4 sets 8 reps

Reverse pec dec
4 sets 8 reps

Side laterals
4 sets 8 reps

Front laterals
4 sets 8 reps

Shrugs (Smith Machine)
5 sets 8 reps

Calves seated
3 sets 15 reps

Calves Standing
3 sets 15 reps

Day 3 - LEGS

Squats
3 warm-ups 15 reps
4 sets reps 8, 6, 6, 4

Walking lunges w/dumbbells
4 sets 8 reps (per leg)

Straight legged deads
4 sets 8 reps

leg extensions
3 sets 8 reps

leg curls
4 sets 8 reps

Abs

Day 4 - CHEST

Flat bench dumbbell press
2 warm-up sets 12 reps
4 sets reps 8, 6, 6, 4

Incline dumbbell press
4 sets 8 reps

Decline bench
4 sets 8 reps

Flys
4 sets 8 reps

Calves seated
3 sets 15 reps

Calves Standing
3 sets 15 reps

Day 5 - BIS/TRIS

Close grip bench
2 warm-ups 10 reps
3 sets 8, 6, 4

Dumbbell overhead press
3 sets 8 reps

Rope Pulldowns
3 sets 8 reps

Barbell curls
2 warm-ups 12 reps
3 sets 8, 6, 4

Preacher burls (single arm dumbbells)
3 sets 8 reps

Hammer curls
3 sets 8 reps

Concentration curls
3 sets 8 reps

Abs

Bigol'legs

Thats 2 much shoulder work IMO... ;)

caturpilar

I don't like behind the neck presses I would think 1 set of military presses would be sufficient imo.

Kittychick

I havent had issues with it yet...And plus when Im doing each exercise it basically is hitting different parts of the shoulders...do u guys know what I mean?

Bigol'legs

yes... thats why i usually do three different excersices for shoulders.. one for each head.

Well I like the routine..... ;) so I'm a little biased....LOL. I like hitting all these exercises for shoulders....like Kitty said you actually hit all different areas of that muscle group following this plan.

Bigol'legs

military press (front & over all)
Side lat raises (side)
reverse pec deck (rear)

:D

Quote:

Originally posted by Bigol'legs@Mar 23 2004, 12:46 AM
military press (front & over all)
Side lat raises (side)
reverse pec deck (rear)

:D

Bite me smartass!!!!!!

Bigol'legs

Quote:

Originally posted by BIG TEXAN+Mar 22 2004, 10:48 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (BIG TEXAN @ Mar 22 2004, 10:48 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Bigol'legs@Mar 23 2004, 12:46 AM
military press (front & over all)
Side lat raises (side)
reverse pec deck (rear)

:D

Bite me smartass!!!!!! [/b][/quote]
isnt that someone elses job..... :poke:

:D

Bigol'legs

"Squats
3 warm-ups 15 reps
4 sets reps 8, 6, 6, 4

Walking lunges w/dumbbells
4 sets 8 reps (per leg)

Straight legged deads
4 sets 8 reps

leg extensions
3 sets 8 reps

leg curls
4 sets 8 reps"

walking lunges are more glutes/hams... so put those last in your routine... and put the leg extensions first before squats.

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	#1 (permalink)
Kittychick Senior Member Join Date: Nov 2003 Location: Around the way Age: 25 Posts: 2,757 Rep Power: 8	Re: My new Routine Comments please :) Day 1 - BACK Deadlifts 2 warm-up sets 15 reps 4 sets reps 8, 6, 6, 4 Lat pulls 4 sets 8 reps Cable rows 4 sets 8 reps Bent over rows 4 sets 8 reps abs Day 2 - SHOULDERS (Smith Machine) Military press 2 warm-up sets 15 reps 4 sets 8, 6, 6, 4 Military press (behind neck) 4 sets 8 reps Reverse pec dec 4 sets 8 reps Side laterals 4 sets 8 reps Front laterals 4 sets 8 reps Shrugs (Smith Machine) 5 sets 8 reps Calves seated 3 sets 15 reps Calves Standing 3 sets 15 reps Day 3 - LEGS Squats 3 warm-ups 15 reps 4 sets reps 8, 6, 6, 4 Walking lunges w/dumbbells 4 sets 8 reps (per leg) Straight legged deads 4 sets 8 reps leg extensions 3 sets 8 reps leg curls 4 sets 8 reps Abs Day 4 - CHEST Flat bench dumbbell press 2 warm-up sets 12 reps 4 sets reps 8, 6, 6, 4 Incline dumbbell press 4 sets 8 reps Decline bench 4 sets 8 reps Flys 4 sets 8 reps Calves seated 3 sets 15 reps Calves Standing 3 sets 15 reps Day 5 - BIS/TRIS Close grip bench 2 warm-ups 10 reps 3 sets 8, 6, 4 Dumbbell overhead press 3 sets 8 reps Rope Pulldowns 3 sets 8 reps Barbell curls 2 warm-ups 12 reps 3 sets 8, 6, 4 Preacher burls (single arm dumbbells) 3 sets 8 reps Hammer curls 3 sets 8 reps Concentration curls 3 sets 8 reps Abs __________________ <span style=\'font-size:11pt;line-height:100%\'><span style=\'color:red\'>*<span style=\'font-family:geneva\'>LEGENDS ARE MADE OUT OF HONORABLE MEN</span>* <span style=\'font-size:8pt;line-height:100%\'>Remembered always</span></span></span> <span style=\'font-family:Optima\'><span style=\'color:blue\'><span style=\'font-size:8pt;line-height:100%\'>She wears a Red Sox cap To hide her baby dreads The girl she was in New England Is different now and dead In all the local bars She flirts and tells the boys while they're talkin' She's from Boston</span></span></span> <span style=\'font-family:Optima\'><span style=\'color:gray\'><span style=\'font-size:9pt;line-height:100%\'>*If you want to see the sun shine, you have to weather the storm.*</span></span></span> <a href=\'http://www.ironbodybuilding.com/\' target=\'_blank\'><img src=\'http://www.ironbodybuilding.com/mpics/ibblink03.gif\' border=\'0\' alt=\'user posted image\' /></a>

	#2 (permalink)
Bigol'legs Senior Member Join Date: Nov 2003 Location: MT Age: 30 Posts: 4,114 Rep Power: 10	Re: My new Routine Thats 2 much shoulder work IMO... ;) __________________ Your legs must be your strong point..or else the pyramid will collapse! Member#54 Iron Council Member <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1093010414.gif\' border=\'0\' alt=\'user posted image\' /> <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1124558212.gif\' border=\'0\' alt=\'user posted image\' />

	#3 (permalink)
caturpilar Post Whore Join Date: Nov 2003 Location: EIBB Age: 31 Posts: 1,136 Rep Power: 7	Re: My new Routine I don't like behind the neck presses I would think 1 set of military presses would be sufficient imo. __________________ I pledge allegiance to the flag of the United States of America and to the Republic for which it stands, one nation under God, indivisible, with Liberty and Justice for all.

	#4 (permalink)
Kittychick Senior Member Join Date: Nov 2003 Location: Around the way Age: 25 Posts: 2,757 Rep Power: 8	Re: My new Routine I havent had issues with it yet...And plus when Im doing each exercise it basically is hitting different parts of the shoulders...do u guys know what I mean? __________________ <span style=\'font-size:11pt;line-height:100%\'><span style=\'color:red\'>*<span style=\'font-family:geneva\'>LEGENDS ARE MADE OUT OF HONORABLE MEN</span>* <span style=\'font-size:8pt;line-height:100%\'>Remembered always</span></span></span> <span style=\'font-family:Optima\'><span style=\'color:blue\'><span style=\'font-size:8pt;line-height:100%\'>She wears a Red Sox cap To hide her baby dreads The girl she was in New England Is different now and dead In all the local bars She flirts and tells the boys while they're talkin' She's from Boston</span></span></span> <span style=\'font-family:Optima\'><span style=\'color:gray\'><span style=\'font-size:9pt;line-height:100%\'>*If you want to see the sun shine, you have to weather the storm.*</span></span></span> <a href=\'http://www.ironbodybuilding.com/\' target=\'_blank\'><img src=\'http://www.ironbodybuilding.com/mpics/ibblink03.gif\' border=\'0\' alt=\'user posted image\' /></a>

	#5 (permalink)
Bigol'legs Senior Member Join Date: Nov 2003 Location: MT Age: 30 Posts: 4,114 Rep Power: 10	Re: My new Routine yes... thats why i usually do three different excersices for shoulders.. one for each head. __________________ Your legs must be your strong point..or else the pyramid will collapse! Member#54 Iron Council Member <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1093010414.gif\' border=\'0\' alt=\'user posted image\' /> <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1124558212.gif\' border=\'0\' alt=\'user posted image\' />

	#6 (permalink)
BIG TEXAN Guest Posts: n/a	Re: My new Routine Well I like the routine..... ;) so I'm a little biased....LOL. I like hitting all these exercises for shoulders....like Kitty said you actually hit all different areas of that muscle group following this plan.

	#7 (permalink)
Bigol'legs Senior Member Join Date: Nov 2003 Location: MT Age: 30 Posts: 4,114 Rep Power: 10	Re: My new Routine military press (front & over all) Side lat raises (side) reverse pec deck (rear) :D __________________ Your legs must be your strong point..or else the pyramid will collapse! Member#54 Iron Council Member <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1093010414.gif\' border=\'0\' alt=\'user posted image\' /> <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1124558212.gif\' border=\'0\' alt=\'user posted image\' />

	#10 (permalink)
Bigol'legs Senior Member Join Date: Nov 2003 Location: MT Age: 30 Posts: 4,114 Rep Power: 10	Re: My new Routine "Squats 3 warm-ups 15 reps 4 sets reps 8, 6, 6, 4 Walking lunges w/dumbbells 4 sets 8 reps (per leg) Straight legged deads 4 sets 8 reps leg extensions 3 sets 8 reps leg curls 4 sets 8 reps" walking lunges are more glutes/hams... so put those last in your routine... and put the leg extensions first before squats. __________________ Your legs must be your strong point..or else the pyramid will collapse! Member#54 Iron Council Member <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1093010414.gif\' border=\'0\' alt=\'user posted image\' /> <img src=\'http://www.ironbodybuilding.com/forums/uploads/post-3-1124558212.gif\' border=\'0\' alt=\'user posted image\' />

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