look at this routine!!!

[ilker]

Monday: Quads/Hams

• Squats
• Leg Curls
• Leg Extensions
• Abs

Tuesday: Back/Calves

• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)

Wednesday: OFF


Thursday: Back/Biceps

• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs

Friday: Chest/Triceps

• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)

Saturday: OFF
Sunday: OFF

This routine is short and sweet. It’s perfect for bodybuilders who want a break out of a stale routine or for those who want to maximize their results in the shortest period of time. This program is great for novices and experienced bodybuilders alike. It involves basic strength movements. There’s nothing fancy here. The real effectiveness lies in the specific combination of movements. Each day incorporates specific movements in the right sequence that will help you grow. I emphasize heavier weights with absolute strict form. Unless noted, you’ll perform 5 sets for each exercise. Each successive set gets progressively heavier and you’ll follow this pattern: 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure.


I took this routine from a bodybuilding site and I wanted to give a try but I noticed there are no shoulder exercises in this routine. I want to add some shoulder exercises but I can't decide where to put it. (I guess tuesday is the most convenient)

What do you think about this routine? Where should I incorporate shoulder exercises?

(btw when I asked the guy at the site why there is no shoulder exercises in this routine, the reply was strange:"The bodybuilder that designed the routine does not include shoulders in it because he already had big shoulders and didnt want them getting out of proportion with his chest and arms.")

[Siberian]

Dear ilker, if you need an advise, please. Do not even try to training accordin to your routine. If you in a real way want to gain some kg of muscles try to do your best to find the book os Stuart Mc Robert. There you will discover a lot of interesting things and useful advises.

[ilker]

Originally posted by Siberian
Dear ilker, if you need an advise, please. Do not even try to training accordin to your routine. If you in a real way want to gain some kg of muscles try to do your best to find the book os Stuart Mc Robert. There you will discover a lot of interesting things and useful advises.

What???

[Iain]

I personally don't like training that way. I would do twice a week and less exercises, but that's just me - not a huge fan of gym hours.

At the moment I am toying with the idea of setting up 4 workouts and doing them over a two week period. Would be based around the same muscle groups but for example week one - flat bench, week two - incline bench. Not figured it all out yet.

Think you are doing too much bicep and tricep isolation work. I am a fan of compound movement.

[ilker]

Originally posted by Iain
1) not a huge fan of gym hours.

2) Think you are doing too much bicep and tricep isolation work. I am a fan of compound movement.

1) I calculated, it takes approx 40-45 minutes each day. I don't think it is too much time. If you keep rest for 3 minutes, yes it would last much. but I give 90 seconds between sets

2) I have done too much compound movements recently. I am missing the isolation exercises. (btw I will do this just for three weeks). Maye you are right I could replace barbel curls with chin ups.