First time making my own routine any advice/props would be much appreciated.
Hi everyone its first time making my own routine any advice/props on how it looks or some changes that could be made would be much appreciated.
18yrs old been training 'serious' about 1year, 2years more or less 5month on 1 off eating bad so on.
im also doing carbnite solution trying to drop a few (carbs make be feel bloated/lethargic so i gave it ago.....high protein and moderately high fats no complaints so far)
bench 95kgx1 (prefer DB as its easier on my shoulders)
squat 110kgx2 (wanting to improve on this)
deadlift 145kgx1 (my best lift so im happy with it for now)
^ lifts not impressive at all but its what im working with.
anyways so hear it is......
A. Squats – 6/5/4/5/6
B. Front squats – 5x5
C. Single leg press – 3x10
D. Calves – 4x12-15
E. Ab wheel – 3x10
Push/pull (chest/back width)
A. Flat DB bench – 6/5/4/5/6
B. Lat pull-down – 3x10
C. Floor press – 4x6-8
D. Overhand seated row – 3x6-8
E. Decline/incline flies 3x15
F. Push-downs superseted with tricep kickbacks
G. Face pulls 4x10
Legs (posterior chain/calves)
A. Sumo deadlift – 3x6-8
B. Box squats – 3x6-8
C. Lunges – 2x up and down small room
D. Good mornings – 3x6-8
E. Hamstring curls – 4x10
F. Calves – 4x12-15
G. Weighted Sit ups – x50
Push/pull (shoulder/back thickness)
A. Overhead press – 6/5/4/5/6
B. Incline bench – 3x8-10
C. Pendlay rows – 5x5
D. Lateral raises – 4x10-12
E. DB rows – 3x6-8
F. Face pulls/band pull aparts – 4x8-10
G. Heavy barbell curls – 3x6-8
H. 1min hammer curls – x2-3
im thinking it looks ok but i think ppl might say its quite abit of volume......thanks in advance.
Almost 30 different lifts and more than 100 working sets, I'd say that's a bit much for somebody at your level. But I'm a big believer in simplicity, so who knows. . .
I agree with OR. Pick a primary compound each day, bust your ass on it for 30-45 mins and follow up with 2-3 assistance movements with 3-5 sets each! Simple does it, those awesome gains come not from isolating or switching!
Good luck man =)
thanks guys, but is there any routines ud suggest (no barbell benching though)
What's your goals?
well im currently trying to drop some weight by doing CNS and looking to try to maintain the little strength i have to begin with
But there are other routines out there that will work well too. Just wait and I'm sure many will help you out.
ok ill stick around and see what happens, cheers man
I love volume, but what you have isn't a lot of volume. It's a lot of bullshit. Single leg press? Flies? Lunges? Dude, what are you doing?
Squat, deadlift, push stuff away from you, and pull stuff towards you. Don't worry about variations yet. You need to get stronger in these 4 things. If you need to lose weight, then do everything in your power to get stronger in these 4 things while you lose weight.
Don't worry, most people do what you've done. They stuff a bunch of crap in a program, but that's all it is; crap. Cut out anything that isn't making you stronger.
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