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  • routine help

    in two weeks my boss is gonna give me double shifts. That means i can only workout on friday,saturday and sunday will the workout below help me to keep my gains? cause i ushally work out 5 to 6 days a week and iv had some nice gain i dont want to lose
    thanks


    friday-Legs, Shoulders
    Squats 5x6-12
    Leg Curls 3x6-10
    Calf Raises 3x8-15
    Seated DB Military Press 4x4-8
    DB Side Laterals 2x8-12
    DB Bent Over Raises 2x8-12

    saturday-Chest, Biceps, Traps
    Flat DB Press 4x4-8
    Incline DB Press 4x6-10
    Cable Crossovers 3x8-12
    EZ Bar Curls 4x4-8
    Alternating Hammer Curls 2x8-16 (4-8 each arm)
    DB Shrugs 3x8-12

    sunday-Back,Triceps
    Deadlifts 5x4-10
    Lat Pulldowns 4x4-8
    Bent Over EZ Bar Rows 3x6-10
    Skullcrushers 4x4-8
    Rope Pushdowns 2x8-12

  • #2
    I would switch Friday's workout with Saturdays and I think that would be good. You can also ad traps in with back or shoulders if you wanted.

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    • #3
      no hamstring exercises? SLDL, good mornings?
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      • #4
        Originally posted by succio
        no hamstring exercises? SLDL, good mornings?
        He does list leg curls, so it's there.

        Plus the squats and deads, though not solely hitting the hams, will still give it some residual work.
        Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

        As iron sharpens iron, so one man sharpens another - Proverbs 27:17


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        • #5
          yea i'd still throw atleast one hamstring exercise in there.
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          • #6
            Originally posted by succio
            yea i'd still throw atleast one hamstring exercise in there.
            Again, ie. Leg Curls = hamstrings....
            Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

            As iron sharpens iron, so one man sharpens another - Proverbs 27:17


            Current Supps:
            Purple Wraath
            Green Magnitude
            Orange Triad
            White Flood
            Blue Up
            100% ON Classic Whey


            Ninety percent of everything is crap.

            Theodore Sturgeon
            US science fiction author (1918 - 1985)

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            • #7
              Looks good, how is it going for you?

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              • #8
                Originally posted by Spartan
                Again, ie. Leg Curls = hamstrings....
                not really...
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                • #9
                  Originally posted by succio
                  not really...

                  Yes really, as does good morings, stiff legged dead lifts, lunges, glute ham raises, and all the other variations.

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                  • #10
                    Originally posted by succio
                    not really...



                    Okay expert.

                    Me: Previously ACE and NASM certifed (2001-2003)

                    You: High school student.

                    Apparently I don't know what I'm talking about then, huh?


                    Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

                    As iron sharpens iron, so one man sharpens another - Proverbs 27:17


                    Current Supps:
                    Purple Wraath
                    Green Magnitude
                    Orange Triad
                    White Flood
                    Blue Up
                    100% ON Classic Whey


                    Ninety percent of everything is crap.

                    Theodore Sturgeon
                    US science fiction author (1918 - 1985)

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                    • #11
                      oops, i was thinking of the opposite of the leg curls. well i dont use machines so i thought leg curls were for your quads.
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                      • #12
                        Originally posted by succio
                        oops, i was thinking of the opposite of the leg curls. well i dont use machines so i thought leg curls were for your quads.
                        That would be leg extensions. Think of the legs as the same as your arms

                        Quads = triceps which extend or straighten the limb
                        Hamstrings = biceps which bend the limb.

                        No problem.

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                        • #13
                          Originally posted by ddawg91
                          That would be leg extensions. Think of the legs as the same as your arms

                          Quads = triceps which extend or straighten the limb
                          Hamstrings = biceps which bend the limb.

                          No problem.
                          Totally new concept!

                          Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

                          As iron sharpens iron, so one man sharpens another - Proverbs 27:17


                          Current Supps:
                          Purple Wraath
                          Green Magnitude
                          Orange Triad
                          White Flood
                          Blue Up
                          100% ON Classic Whey


                          Ninety percent of everything is crap.

                          Theodore Sturgeon
                          US science fiction author (1918 - 1985)

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