ExRx.net

Exercise Prescription on the Net
It is currently Sun Oct 19, 2014 11:37 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 7 posts ] 
Author Message
PostPosted: Tue Jun 13, 2006 3:01 pm 
Offline
n00b
n00b

Joined: Mon Jun 12, 2006 6:38 pm
Posts: 3
i have been lifting for about 1 year. i was doing a push/pull split but i changed my program recently.. do u guys think this is an ok program?

monday
---------
lever incline row, 3 sets, 8-12 reps
standing arnold press, 3 sets, 8-12 reps
close grip chin ups, 3 sets, 6 reps
triceps dips, 2 sets, 12 reps
back squats, 3 sets, 8-12 reps

wednesday
-------------
dumbbell bent-over row, 3 sets, 8-12 reps
dumbbell shoulder press, 3 sets, 8-12 reps
close grip chins, 3 sets, 6 reps
triceps dips, 2 sets, 12 reps
deadlift, 3 sets, 8-12 reps

friday
------
same as monday

what do u guys think?? is it a good routine?? and i get pain in my i think posterior deltoid... should i do some posterior deltoid exercises to strengthen it? are there any posteroir deltoid injuries?? thx...


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 13, 2006 3:41 pm 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3986
I never thought I would say this to anyone.... but it looks like you need more for chest. It looks like you're trying to do everything each day, but just change up exercises a bit, is that right? Maybe you could add romanian deadlift to Monday/Friday and front squat to wednesday. For chest maybe change the dips to chest dips and add a couple sets of incline bench. Just try to have enough rest to be able to get another good set in, but be able to finish in under an hour. You can superset if you need to. For shoulders you're probably better off with lateral raises or upright rows. Maybe throw in shrugs for upper traps. I would think a better ballance of chest/back is what you need to releive the shoulder pain.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 13, 2006 3:48 pm 
Offline
Novice
Novice

Joined: Sun May 07, 2006 5:30 pm
Posts: 64
Location: new york
Ironman wrote:
I never thought I would say this to anyone.... but it looks like you need more for chest. .



haha:)


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 13, 2006 8:17 pm 
Offline
n00b
n00b

Joined: Mon Jun 12, 2006 6:38 pm
Posts: 3
thx for the reply. yes i am trying to do full body 3 times a week.
so something like this will be good?

monday
---------
incline dumbell bench press, 3 set, 8-12 rep
lever incline row, 3 set, 8-12 rep
lateral raise, 3 set, 8-12 rep
close grip chins, 3 set, 6 rep
triceps dip, 2 set, 12 rep
back squat, 3 set, 8-12 rep
back extension, 2 set, 8-12 rep
incline crunch, 2 set, 8-12 rep

wednesday
-------------
dumbbell bench press, 3 set, 8-12 rep
dumbbell bent-over row, 3 set, 8-12 rep
lateral raise, 3 set, 8-12 rep
close grip chins, 3 set, 6 rep
triceps dip, 2 set, 12 rep
deadlift, 3 set, 8-12 rep
incline crunch, 2 set, 8-12 rep

friday
------
same as monday


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 13, 2006 8:35 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
You might want to move deadlifts to Friday so your erectors have the whole weekend to recover.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 13, 2006 11:18 pm 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3986
I was thinking more like this

Any type of row 3
any type of pullup/chin 3
chest dip 3 (or flat or decline bench)
incline bench dumbbell or barbell 3
some kind of squat 3
some kind of deadlift 3
lateral raise or upright row 3
shrugs 3

So there you go the only isolation is stuff that gets virtually no work in the compunds. Any sort of arm, calf or ab work optional. Keep it to a minimum. You can always do less sets if you want to add more exercises too.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Jun 14, 2006 1:04 am 
Offline
n00b
n00b

Joined: Mon Jun 12, 2006 6:38 pm
Posts: 3
ok i'll try that for a couple weeks. thx.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 7 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group