My new routine!

Discussion in 'Strength & Conditioning Discussion' started by Mojorisin99, Oct 3, 2005.

  1. Mojorisin99

    Mojorisin99 Green Belt

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    After 4 years of lifting, thanx to Sherdog I have just started my new routine. In the past I focused on isolation stuff and neglected deadlifts and strength wise it got me no where. So this is my routine, let me know if it's up to snuff.

    note - I do 4 sets of each typically started out at 12 reps then working down to 3-6. Also rest one day between lifting days.

    Day 1

    Bench Press
    Decline Press
    Incline press (DB)
    Dips
    Towel hanging (grip)
    Abs - bicycle's + side crunches


    Day 2

    Squats
    Lunges (BB)
    Calf raises
    obliques - leg raises

    Day 3

    Overhead press (DB + BB)
    Shrugs
    Standing lateral raises
    Skull crushers
    Close grip bench

    Day 4

    Deadlifts
    Romanian DL
    Good Mornings
    Pullups
    Wrist curls
    Towel hanging
    abs - weighted situps, reverse curls
     
  2. Mojorisin99

    Mojorisin99 Green Belt

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    anyone?
     
  3. ChUtEBoXWaNnAbE

    ChUtEBoXWaNnAbE Green Belt

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    it looks good...but im a noob when it comes to weights

    jeez...just go look at the god awful routine myself and a few people i know came up with...apparently its very bad

    so what do i know
     
  4. bck

    bck Guest

    Your squat day is lacking.

    Also, I would do squat for Day 1 and Dead lift for the last day.
     
  5. Mojorisin99

    Mojorisin99 Green Belt

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    What should I add to leg day then?
     
  6. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    for squat day, here's what i'd do:
    squats
    one exercise for the weak point
    hip extension exercise
    calves

    for deadlift day: you don't need that much lower back work.
     
  7. Mojorisin99

    Mojorisin99 Green Belt

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    My weak part is my calves but I can't think of anything else to do for them besides raises. Should I add some SLDL's or are squats and lunges enough? And by hip extension excercies do you mean work my hip flexors?
     
  8. Duncon76

    Duncon76 Blue Belt

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    I would do something like this

    4-6 sets x 3-5 reps on everything

    Day

    Decline Press
    Dips
    Towel hanging (grip)
    Abs - bicycle's + side dumbell bends


    Day 2

    Squats\Lunges alternating every workout
    Stiff legged deads
    Calf raises
    obliques - leg raises

    Day 3

    Standing Overhead presses (DB + BB)
    Shrugs
    Close grip benching

    Day 4

    Deadlifts/Good Mornings alternating every workout
    Pullups
    Wrist curls
    Towel hanging
    abs - weighted situps, reverse curls
     
  9. morganfreeman

    morganfreeman Brown Belt

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    Just curious, but how are your calves your "weak part"?
     
  10. Noskill

    Noskill Created Monkey

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    Id take Ohp and closegrip bench and put them on day one, take shrugs and put them on day 4 and I'd make day 3 a rest day.

    I also prefeered the first squat day you posted and say to hell with wrist curls: try plate pinches or farmer's walk, those actually work something. If you think your wrists need strength, buy a sledgehammer. plus it is sexy in a living room.
     
  11. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    He's probably still using the bodybuilding mentality.

     
  12. Mojorisin99

    Mojorisin99 Green Belt

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    I have always had pretty thin calves and can't lift as much as I would like with them. They aren't as imporant at the other parts of the leg so thats why I neglected them a little more.
     
  13. Urban

    Urban Savage Mystic

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    drag a sled, push a car or do some hill sprints... your calves will hate you for it, you will hate me for it, but you will get stronger (and more functional) calves. good lower body strength too.
     
  14. Brendon Katz

    Brendon Katz Brown Belt Professional Fighter

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    duncon : y do u only have decline press? no incline or flat?
     

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