My current routine

Discussion in 'Health and Fitness' started by TheCount, Dec 23, 2006.

  1. TheCount

    TheCount Happiness is a mindset

    This my current routine for attempting to rebuild the muscle I have lost being at uni and not being able to train.

    This I tend to do twice a week.

    Chins 2*8
    Bent over Rows, 2 sets undergrasp and 1 hammer grasp for sets of 8
    1 set of 8 Bicep curls then another of 8 hammer curls.
    Shoulder Press 3*10
    Front Extensions 2*8
    Chest Flyes 3*8 (I'm evening out a muscle imbalance so I don't ench eery time)
    Pullovers 2*8
    Situps 3*10
    Russian Twists 3*10
    Then sometimes neck exercises and Good Mornings. I'm aware there is no legs in this, thats deliberate.
     
  2. TheMachine

    TheMachine Valued Member

    No lower body work and too much isolation
     
  3. narcsarge

    narcsarge Masticated Whey

    Bump^^

    Make sure you diet is right to feed any muscle gains! Lose the flies as they are nothing more then a fancy isolation exercise and do very little to promote muscle growth. Heck, pushups would be a better choice. I also think that you need to be doing at least 3 sets for each exercise. Stick with the big 3: Squats, Deads, and Bench.
     
  4. SickDevildog

    SickDevildog Lost In The Sauce

    I dont see anything for your back besides pullups. Try adding some DLs, Rows, back extensions, good mornings, etc.

    Dito to what the others said, lose the isolation stuff and add some more compound movements like snatches, cleans, Sumo DL high pulls, etc.

    Why didnt you add any legwork?
     
  5. narcsarge

    narcsarge Masticated Whey

    LOL Sick! Beacause everyone knows that Bench and Curls makes you huge! :rolleyes:

    J/k Count!
     
  6. SickDevildog

    SickDevildog Lost In The Sauce

    I can see why some people wanna work their arms seperate, but why do that if you dont even work your posterior chain?
     
  7. harhar

    harhar I hate semaphores

    No squats? I thought you wanted to gain weight? You're not still under a buck fifty are you?
     
  8. CosmicFish

    CosmicFish Aleprechaunist

    I seem to recall in a previous thread he said he had knee problems.
     
  9. TheCount

    TheCount Happiness is a mindset

    In answer to all the stupid questions that are already answered:

    BACK EXERCISE
    And yes :
    I have a knee cartilege injury meaning much more than walking can do damage and even then walking is a bit dubious. I need a knee support on each knee to be able to walk. Otherwise I would be squatting, Deadlifting and such. Also if I was able to I would be doing Powercleans and Snatches on a regular basis.
    I am doing AT LEAST 3 sets for every exercise. Chest Flyes again are there for a reason and I didn't say I didn't bench :p

    So... with that all in mind...the lesson of today is READ THE POST :p
     
  10. SickDevildog

    SickDevildog Lost In The Sauce

    There's more to your PC than just your back, can you do leg curls, glut ham raises, goodmornings, etc? If you can't do standing good mornings try the seated version.

    Back extensions, supermen, hypers and reverse hypers might help you build your back back upaswell as hit your glutes and hips.

    I dont see any overheadpresses in there neither, those help youto stabilize your core even if its just seated. You got trunk flexion and twisting in there, now you just need something like leg raises and some stabilization work (planks, levers, etc)and you're good to go.
     
  11. TheCount

    TheCount Happiness is a mindset

    I'm fairly ignorant to my core generally because I do quite a lot of things requiring core strength in day to day.

    My shoulder presses I think are similar to what you call an overhead press. I do them sitting for the sake of my knees and so that I don't move about haha. I did have goodmornings n there I think. Sailor lifts and side bends and things I do fairly often, just not every workout
     

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