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  • Workout Tweak

    I've been lifting weights and running 5k for about two years now. Recently I started up and a new gym and found the primal diet. I've decided to switch my routine up and would welcome tweaks or comments. Looking to get stronger, get my maxes up.

    Day1- chest and tris
    bench press
    skull crushers
    dumbell bench press
    tricep pull downs
    inclined barbell bench press
    close grip press

    day2- back and bis
    bicep curl
    bent over barbell row
    preacher curl
    back flies
    hammer curl
    seated lat pull downs

    day3
    legs and shoulders
    squat
    military press barbell
    leg press
    military press dumbell
    hamstring curl
    shurgs
    calf raises

    I'll be doing 4 sets of 6 reps for each one. rest day in between each day and one 5k run or sprint session on one of the rest days, maybe two depending on energy.

  • #2
    Madcow or compound exercises for puny arms
    Eating primal is not a diet, it is a way of life.
    PS
    Don't forget to play!

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    • #3
      More of a focus on the big lifts I think.
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      • #4
        Originally posted by Coach Palfrey View Post
        More of a focus on the big lifts I think.
        ^ I agree with this
        My Youtube Health and Fitness Channel:

        http://www.youtube.com/user/dcdhealthfitness

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        • #5
          If this program works for you and you are seeing results, great. I would say that you could probably simplify this routine and save time and still see great results (if not better).

          If you just hit: deads, squats, bench, press, rows, weighted chins/dips, you would have a pretty solid strength routine. And focus on doing whatever it takes to add weight to your lifts (eating/resting/sleeping).
          "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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          • #6
            Originally posted by Fernaldo View Post
            If this program works for you and you are seeing results, great. I would say that you could probably simplify this routine and save time and still see great results (if not better).

            If you just hit: deads, squats, bench, press, rows, weighted chins/dips, you would have a pretty solid strength routine. And focus on doing whatever it takes to add weight to your lifts (eating/resting/sleeping).
            Are you saying, one session with all those? Like a total body work out? like 3 days a week?

            Thx everyone for your input.

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            • #7
              Bump

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              • #8
                Originally posted by Kingofturtles View Post
                I've been lifting weights and running 5k for about two years now. Recently I started up and a new gym and found the primal diet. I've decided to switch my routine up and would welcome tweaks or comments. Looking to get stronger, get my maxes up.

                Day1- chest and tris
                bench press
                skull crushers
                dumbell bench press
                tricep pull downs
                inclined barbell bench press
                close grip press

                day2- back and bis
                bicep curl
                bent over barbell row
                preacher curl
                back flies
                hammer curl
                seated lat pull downs

                day3
                legs and shoulders
                squat
                military press barbell
                leg press
                military press dumbell
                hamstring curl
                shurgs
                calf raises

                I'll be doing 4 sets of 6 reps for each one. rest day in between each day and one 5k run or sprint session on one of the rest days, maybe two depending on energy.
                How come you're doing so much upper body work? On Day 3 you're doing a squat and leg press. IMO these 2 things target the same muscle group with the squat being more superior than the press. Unless you're doing the leg press to be more hip dominant then throw that in. Otherwise do variations of deadlifts and cut the leg press or throw it on Day 1 since you're only working on your upper body.

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                • #9
                  Thanks for your input Cayla. The reason why I do so much upper body is because I try to hit every muscle. Back, shoulder, bis, tris, chest. It takes more days to hit all of these muscles separately where as with the legs, you can hit all your muscles quicker. I always read that this was the correct way to do things. Thats why I asked the gurus here to tell me what they think. I have tried to include the big lifts (bench, squat, dead, row) in the routines. Now I am getting the idea though, that ALL you need is the big lifts and not the curls ect..

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                  • #10
                    At the risk or repeating ...If you are past SS or SL Madcow or any other advanced big lift routine.
                    Last edited by Dirlot; 06-27-2012, 10:23 PM.
                    Eating primal is not a diet, it is a way of life.
                    PS
                    Don't forget to play!

                    Comment


                    • #11
                      Originally posted by Kingofturtles View Post
                      Thanks for your input Cayla. The reason why I do so much upper body is because I try to hit every muscle. Back, shoulder, bis, tris, chest. It takes more days to hit all of these muscles separately where as with the legs, you can hit all your muscles quicker. I always read that this was the correct way to do things. Thats why I asked the gurus here to tell me what they think. I have tried to include the big lifts (bench, squat, dead, row) in the routines. Now I am getting the idea though, that ALL you need is the big lifts and not the curls ect..
                      Yeah I mean the body part routine is a bit old school IMO but people seem to like it. It's not uncommon for men to do a lot of upper body work and I see this all the time at my gym. It's very rare I even see guys do squats on the rack, for some reason they enjoy the leg press or smith machine.

                      If you have time to do a lot of isolation exercises by all means. If you were doing a compound movement, for instance a chest dip you mainly target your pectorals and secondly would be your deltoid and triceps and so on. I personally like a full body routine 3x a week then I do cardio in between those days. If not I do an upper and lower split then do my running the next day after an upper body so I don't overdo it on the legs.

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                      • #12
                        Hi Cayla,

                        Funny you mention your routine, as I have decided to do the same. full body workout with compound lifts 3 days a week and either a spring or a run 2 days a week

                        Thanks for everyone help. I'll also be looking into madcow.

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