Workout Tweak page

[Kingofturtles]

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.

[Dirlot]

Madcow or compound exercises for puny arms

[Coach Palfrey]

More of a focus on the big lifts I think.

[vrodmuscle]

More of a focus on the big lifts I think.

^ I agree with this

[Fernaldo]

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).

[Kingofturtles]

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.

[Kingofturtles]

Bump

[cayla29s]

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.

[Kingofturtles]

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..

[Dirlot]

At the risk or repeating ...If you are past SS or SL Madcow or any other advanced big lift routine.