Bored With My Routine

[justaguy87337]

I've been doing the same basic type routine and am kinda tired of it and I thought I would throw one togeather and see what everyone thought of it.
I haven't started it plan on Monday, so it can still be tweaked.

MONDAY
FLATBENCH
DIPS
STANDING MIL PRESS
REVERSE CURLS
LEG RAISES
WALKING LUNGES
DEADLIFT
INCLINE DB CRLS

WEDNESDAY
PULLUPS
REVERSE GRIP BENT OVER ROWS
CLEAN JERK
TRICEP PUSHDOWN
KICKBACKS
DECLINE PULLOVER
EZ BAR CURLS
CONCENTRATION CURLS



FRIDAY
INCLINE BENCH
CABLE FLYS
SQUATS
S/LEG DEADS
DB ROWS
UPRIGHT ROW
SHRUGS
OBLIQUES
CLOSE GRIP BENCH

wada ya think?

[Riddle]

Looks pretty good. The only things I would suggest would be....

-On Monday do the dips after the military press and the walking lunges after deadlift
-On Wednesday do clean and jerk first

The reason for both of those suggestions is you are working a smaller muscle group first, before working a larger muscle group that uses the first, smaller muscle group for assistance. Unless you are intentionally trying to pre-fatigue this smaller muscle group, it will affect how much you can lift on the bigger exercise.

[JoeBAR]

Originally Posted by justaguy87337

I've been doing the same basic type routine and am kinda tired of it and I thought I would throw one togeather and see what everyone thought of it.
I haven't started it plan on Monday, so it can still be tweaked.



wada ya think?

Here's my variation. (Alternate means 1 week 1, one week the other )

MONDAY
PULL UPS
FLATBENCH (ALTERNATE WITH INCLINE BENCH)
SQUATS
LEG CURLS
REVERSE CURLS
TRICEP PUSHDOWN
CALF RAISE
1 ABS EXERCISE

WEDNESDAY
DEADLIFT (ALTERNATE WITH S/LEG DEADS)
SHRUGS
CABLE FLYS
STANDING MIL PRESS (ALTERNATE WITH CLEAN JERK)
INCLINE DB CRLS
KICKBACKS
CALF RAISE
1 ABS EXERCISE

FRIDAY
DIPS
REVERSE GRIP BENT OVER ROWS (ALTERNATE WITH DB ROWS)
WALKING LUNGES
UPRIGHT ROW
EZ BAR CURLS
CLOSE GRIP BENCH
CALF RAISE
1 ABS EXERCISE

SetsxReps:
Try a week 5x5, a week 8x3, a week 12/10/8/6 on the first 2 exercises (+ Press/C&J), 3x8 on the following 2, exercises (exept Press/C&J) and 1x6 all out on the limb exercises (arms/calves). Abs: anything goes.

And most importantly, HAVE FUN!

[justaguy87337]

Hey, I like your variation....I'll give it a try
Thanks

[JoeBAR]

Just a thought before I get a nil-point from Adonis Add an external rotation exercise here and there too, just to save the ol' shoulder/scapula joint It's quite quick to do a 2x10 on a cable frame. People look at you funny, but who cares?