T Nation

My New Routine

HI everyone, I’ve been training for about 10 months with the same routine and my body it’s getting used to it, so I decide to change it to this new routine.

It`s supposed to be one heavy day and one light day day, on the heavy day you push yourself close to your 1MR and do less reps for strength and on the light day it’s a weight that compromises you but do more reps for size.

This routine was an article from here, so let’s give it a try.

This is the routine I’ve done so far:

Monday: Heavy Upper Body
A1: Barbell bench press 6x3 (6 sets of 3 reps)
A2: T-bar row 6x3
B1: Standing barbell shoulder press 5x5
B2: Pull-up 5x5
C1: Skullcrusher 3x5
C2: Barbell curl 3x5
Workout Notes
Rest two to three minutes between sets of the same exercise.
Keep your elbows from flaring way out to the sides on the bench press.
Use the wide horizontal handles on the T-bar row. Your grip width should be about the same used in the bench press.
Feel free to use your legs to spot you, like a push press, on the last rep or two of the shoulder press.
You may use an assisted pull-up machine, bands, or a spot from a friend if you’re not yet strong enough to do pull-ups with your bodyweight. Do pulldowns only as a last resort.

Tuesday: Light Lower Body and Abs
Unilateral leg press 1x25 / 1x20 / 1x15
Dumbbell stiff leg deadlift 3x12-15
Barbell walking lunge 2x30
Seated calf raise 3x20
Crunch 3xfailure
Workout Notes
Rest 60 seconds between sets.
Rest 15-30 seconds between each leg on the leg press.
Consciously utilize your glutes when coming up in the stiff leg deadlift. Go up until your torso is about 15 degrees from vertical to keep tension on the targeted muscles.
Take long strides in the walking lunge for a total of 30 steps/reps (15 each leg) per set.
Add weight to the crunches, if needed, to keep the reps under 25.

Wednesday: Off

Any comments and suggestions are more than welcome thanks.

This was what i did yesterday:

Thursday: Light Upper Body
A1: Incline dumbbell bench press 1x15 / 1x12 / 1x20
A2: Dumbbell row 1x15 / 1x12 / 1x20
B1: Dumbbell lateral raise 3x15
B2: Pulldown to the front 3x15
C1: Preacher curl 2x15
C2: Overhead unilateral dumbbell extension 2x15

Workout Notes
As with Tuesday’s “light” workout, the rest intervals today should be 60 seconds.
Avoid shrugging your shoulders when doing lateral raises. Make sure to keep the dumbbells level at the top, avoiding the tendency for the pinky to go down and the thumb to go up.
On dumbbell extensions, avoid locking out at the top, which would take tension off the triceps. Make sure to lower the dumbbell until your forearm is parallel to the ground, with about a 70 degree bend in your elbow.

C2 i don’t like it standing so i did it seated instead.

[quote]Arnoldrocks wrote:
This was what i did yesterday:

Thursday: Light Upper Body
A1: Incline dumbbell bench press 1x15 / 1x12 / 1x20
A2: Dumbbell row 1x15 / 1x12 / 1x20
B1: Dumbbell lateral raise 3x15
B2: Pulldown to the front 3x15
C1: Preacher curl 2x15
C2: Overhead unilateral dumbbell extension 2x15
[/quote]
It’s good that your lifting and keeping a log but if you want it to be useful later or for us to comments/give suggestions you really need to include the weights you did not just the sets/reps. make sure to state how it felt good, bad, too heavy too light, ran out of gas, should have done more volume ect. you will find that very helpful when your looking back on this program to set up your next one.

I got tired of that routine, i need to feel the pain and the burn so i switch to a different routine ( my old routine, it did wonders for me), so this was what i did on friday:

Chest:

Bench press 4x10-12(i stareted on 150 and got all teh way up to 240)
Incline bench press 4x12-15 (100-150 pounds)
Incline dumbbell flies 4x15 (60 pounds DB)
Flat Bench flies 4x15 (80 pounds DB)
Cable flies 4x20 (40 pounds)
close grip bench press 3x25 (100 pounds)

Triceps:

Skullcrusrer 4x20 (50 pounds)
Skullcruser reverse grip 4x20 (50 Pounds)
Lying one arm triceps extension 3x15 ( 35 pounds DB)
reverse grip triceps pull down 3x15 (started at 30 ended at 70 pounds)
Triceps push down 3x15 ( Same as reverse)
triceps rope attachment 3x15 (30 Pounds)

This was yesterday:

Shoulders:

Shoulder DB press 4x15 (75 pounds DB)
Military Press 4x10 (started at 100 pounds ended at 140)
Front DB raise 4x10 (35 pounds DB)
Shoulder push press machine 4x15-failure
(started at 150 pounds ended at 300 pounds)

Abs:

Weighted crunches (25 pound plate) 3x failure
Hanging leg crunch 3x 20
Reverse crunch 3x20
Vertical leg crunch 3x failure

And some forearm pulling from cable 3x failure (60 pounds)

This was yesterday only leg day, i’m beat up today can’t walk straight

Bicycle Warm up 10 mins high resistance
Leg curl (up to 175) 6x 12-15
Squats (up to 250) 5x10-12
Lying leg curl (75) 4x 10
DB lunges (40) 4x 30 (15 each leg)
Leg presses ( up to 275) 5x 12-15
Standing calf raises DB (40) 4x 20-25

I increase the weight after each set, always starting with a weight not light but comfortable.

This was yesterday after Wednesday off:

Back:

Pull ups 3x 10
chin ups 2x10
pull downs behind the neck 4x 15 ( up to 120 pounds)
Pull downs 5x12 ( up to 100 pounds)
Dead Lift 3x 8 (150)
T-bar 3x 10 (up to 125)
Row 4x 15 (up to 90)

Biceps:

Preacher curl palms down 3x 12 (40)
Preacher curl 3x 15 (50)
Barbell curls 3x 8 (68)
preacher hammer DB curls 3X 15-18 (20 db)
Biceps pull up machine 2x 12-15 (80)

The DL was good i felt it right on my lower back, i’ll try to improve the weight of it in the next month or so.