bigman19
01-24-2002, 10:26 PM
hey guys im gonna post my routine below and i want to know everything that im doin that is good or bad or whatever...thanx
monday:
shoulders-4 sets of upright rows with a dropset at the end of the 4th set/3 sets of side lateral raises/4 sets of barbell shrugs with a dropset at the end of the 4th set.
back-6 sets of pullups/4 sets of machine pulldowns behind the neck with a dropset after the 4th set/4 sets of machine pulldowns in front of my chest with a dropset at the end of the 4th set/4 sets of bentover barbell rows with a dropset at the end of the 4th set
tuesday:
biceps-4 sets of barbell curls with a dropset at the end of the 4th set/3 sets dumbbell curls/3 sets of concentration curls/1 set of a light weight of 21 reps
forearms-3 sets of barbell wrist curls sitting down with a dropset at the end of the 3rd set/
3 sets of behind the back wrist curls with a dropset at the end of the 3rd set/3 sets reverse barbell curl
wednesday:
legs-3 sets of squats/5 sets of calf raises/and i run to on wed. fri. sat.and sun.
thursday:
chest-5 sets of incline bench press with a dropset after the 5th set/5 sets of flat bench press with a dropset at the end of the 5th set/3 sets of butterflies on a flat bench/3 sets of butterflies on an incline bench(all though i dont feel it workin.)/3 sets of dips
triceps-4 sets tricep extensions while sitting down with a dropset at the end of the 4th set/4 sets of reverse grip cable pulldowns with a dropset at the end of the 4th set/4 sets of california press or close bench press with a dropset at the end of the 4th set/3 sets french curls
friday saturday and sunday are days off except for running
so is there anything i am doing wrong? am i overtraining? i make sure i set all my exercises to a weigh were i cant do more than 10 reps when going to failure which is what i do...go to failure on all exercises except squat. i have 7 days rest before i start the same workout again. should i alternate between light and heavy training on the weeks? well any comments and suggestions will be apprieciated thanx guys
monday:
shoulders-4 sets of upright rows with a dropset at the end of the 4th set/3 sets of side lateral raises/4 sets of barbell shrugs with a dropset at the end of the 4th set.
back-6 sets of pullups/4 sets of machine pulldowns behind the neck with a dropset after the 4th set/4 sets of machine pulldowns in front of my chest with a dropset at the end of the 4th set/4 sets of bentover barbell rows with a dropset at the end of the 4th set
tuesday:
biceps-4 sets of barbell curls with a dropset at the end of the 4th set/3 sets dumbbell curls/3 sets of concentration curls/1 set of a light weight of 21 reps
forearms-3 sets of barbell wrist curls sitting down with a dropset at the end of the 3rd set/
3 sets of behind the back wrist curls with a dropset at the end of the 3rd set/3 sets reverse barbell curl
wednesday:
legs-3 sets of squats/5 sets of calf raises/and i run to on wed. fri. sat.and sun.
thursday:
chest-5 sets of incline bench press with a dropset after the 5th set/5 sets of flat bench press with a dropset at the end of the 5th set/3 sets of butterflies on a flat bench/3 sets of butterflies on an incline bench(all though i dont feel it workin.)/3 sets of dips
triceps-4 sets tricep extensions while sitting down with a dropset at the end of the 4th set/4 sets of reverse grip cable pulldowns with a dropset at the end of the 4th set/4 sets of california press or close bench press with a dropset at the end of the 4th set/3 sets french curls
friday saturday and sunday are days off except for running
so is there anything i am doing wrong? am i overtraining? i make sure i set all my exercises to a weigh were i cant do more than 10 reps when going to failure which is what i do...go to failure on all exercises except squat. i have 7 days rest before i start the same workout again. should i alternate between light and heavy training on the weeks? well any comments and suggestions will be apprieciated thanx guys