new routine- good?

[Mike92]

new routine- good?

So I made a few modifications to my routine and here it is- comments?- Member- I still do sprint training every other day

Monday: Legs, Triceps and Biceps
1. Dumbbell Squats
2. Calf Raise
3. Dumbbell Extensions
4. Bench Dips
5. Alternate Hammer Curls
6. Incline Dumbbell Curl
7. Concentration Curls

Tuesday: Forearm, Chest and biceps
1. Seated Dumbbell Palms-down Wrist Curl
2. Seated Dumbbell Palms-up Wrist Curl
3. Incline Dumbbell Flyes
4. Around the worlds
5. Hammer Curls
6. Seated Dumbbell Curl

Wednesday: Free

Thursday: Traps, Back, Shoulders
1. Dumbbell Shrug
2. Bent over 2-Dumbbell Row
3. Bent Over Two-Dumbbell Row With Palms-In
4. Dumbbell Shoulder Press
5. Bent over Raises
6. Standing Side Raises
7. Dumbbell Front Raises
8. Arm Circles
9. Front Two- Dumbbell Raise


Friday: Legs and Triceps
1. Dumbbell Lunges
2. Dumbbell Deadlift
3. Dumbbell Squat
4. One Arm Pronated Dumbbell triceps Extension
5. One Arm Supinated Dumbbell Triceps extension
6. Lying Dumbell Extension

Saturday: Traps, Back and Shoulders
1. Dumbbell Shrug
2. Bent over 2-Dumbbell Row
3. Bent Over Two-Dumbbell Row With Palms-In
4. Front Two- Dumbbell Raise
5. Cuban Press
6. Dumbbell overhead Press ( standing up )
7. One-Arm Side Laterals

Sunday: Free

 

[d-red]

a LITTLE better,bro. i don`t like the fact you are doing bi-ceps on monday and AGAIN on tuesday. thats crazy! then you are doing one workout on thursday and then the same workout saturday. your body needs rest. it just as important as working out.

i don`t know about you, but i`m still sore two days later.

****i don`t know enough about sprinting to lay out a proper routine.
my routine would be more for adding muscle or bulking.*****

obviously, if you are sprinting you want to stay relatively LEAN. and not bulk up.

****the actually EXCERISES you do are `different`. cuban presses,around the worlds, arm circles. maybe it cause your in a diffrent country, and do things diffrent.

 

[juiced2damax]

A better split would be...

Monday-Legs/abs

Tuesday-Chest

Wednesday- Bis/tris

Thursday- Rest

Friday- Back

Saturday- Shoulders/Traps/Bis

Sunday- Rest

If you wanted to skip Wednesday once in a while to give yourself some extra rest, then that would be ideal. Remeber MORE IS NOT ALWAYS BETTER!!! Just get in the gym, train your ass off and then go home and rest.

 

[Grizzly]

No, it's not better! It's horrible! You're doing more work for the two smallest muscles you have than you are for any other body part. Your Monday workout is horrendous! Squats followed by 2 hours of arm work?

I'll tell you again, working your arms all day long isn't going to do a thing without a big back and legs.

 

[Mike92]

Ok- How about this: - I put Biceps into one workout and canceled traps on one day- also canceled of a few exercises.

Monday: Legs, Triceps
1. Dumbbell Squats
2. Calf Raise
3. Dumbbell Extensions
4. Bench Dips

Tuesday: Forearm, Chest and biceps
1. Seated Dumbbell Palms-down Wrist Curl
2. Seated Dumbbell Palms-up Wrist Curl
3. Incline Dumbbell Flyes
4. Around the worlds
5. Hammer Curls
6. Seated Dumbbell Curl
7. Incline Dumbbell Cur
8. Concentration Curls

Wednesday: Free

Thursday: Traps, Back, Shoulders
1. Dumbbell Shrug
2. Bent over 2-Dumbbell Row
3. Bent Over Two-Dumbbell Row With Palms-In
4. Bent over Raises
5. Dumbbell Front Raises
6. Front Two- Dumbbell Raise

Friday: Legs and Triceps
1. Dumbbell Lunges
2. Dumbbell Deadlift
3. Dumbbell Squat
4. One Arm Pronated Dumbbell triceps Extension
5. One Arm Supinated Dumbbell Triceps extension
6. Lying Dumbell Extension

Saturday: Back and Shoulders
1. Bent over 2-Dumbbell Row
2. Bent Over Two-Dumbbell Row With Palms-In
3. Front Two- Dumbbell Raise
4. Cuban Press
5. Dumbbell overhead Press ( standing up )
6. One-Arm Side Laterals

Sunday: Free

 

[d-red]

Better! Alot Better.

 

[Realize]

Get rid of those around the worlds and add some presses for chest.

 

[juiced2damax]

Why are you training Back, shoulders, tris and legs twice a week?? Dude are you listening to any of our suggestions??? YOU ARE OVERTRAINING!!! Keep it simple, you're body needs rest and each muscle group needs adequate time to recover, heal and grow. You are not allowing that by the constant training of each muscle group. Do what you like but I don't think you are understanding what everyone has been trying to tell you based on the changes I have seen you making to your training split.

 

[Grizzly]

Tuesday: Forearm, Chest and biceps
1. Seated Dumbbell Palms-down Wrist Curl
2. Seated Dumbbell Palms-up Wrist Curl
3. Incline Dumbbell Flyes
4. Around the worlds
5. Hammer Curls
6. Seated Dumbbell Curl
7. Incline Dumbbell Cur
8. Concentration Curls

 

[d-red]

LMAO!!!! J2DM AND GRIZZLY.........you guys kill me!!!!!!!!!!!!!!


mike92.......these two guys are big mofo`s. you want to be listening to them!!!!!!!!!!!!!!!!!!!!!!

 

[swede74]

LMAO!!!! J2DM AND GRIZZLY.........you guys kill me!!!!!!!!!!!!!!


mike92.......these two guys are big mofo`s. you want to be listening to them!!!!!!!!!!!!!!!!!!!!!!

Agreed, Mike, listen to the advice you are getting from these guys. They know their vshit and have the physical results to prove it. If you post up another routine and grizz doesn't like it, I'm afraid grizz might eat you and I don't want to see that

 

[d-red]

I'm afraid grizz might eat you and I don't want to see that

lmao!!!!! this is true!!!!!!!

 

[Mike92]

OK few questions to ask...

lol- thanks for the advice