Hey there! Sign in to join this conversationNew here? Join for free
    • Thread Starter
    Offline

    1
    ReputationRep:
    Monday - Upper body

    * A1 - Flat Dumbbell Press x 4
    * A2 - Seated Row x 4 (What could I change this to?)
    * B1 - Dumbbell shoulder press x 4
    * B2 - Close grip chin ups x 4
    * C1 - Dumbbell Curls x 3 (Is it best to twist arm when raising or not?)
    * C2 - Dumbbell Tricep Extension x 3

    Tuesday - Lower body

    * A1 - Leg Press x 4 (How to do this without machine? Squat with DB?)
    * A2 - Stiff legged Deadlift x 4
    * B1 - Leg Extension x 4 (How to do this without a machine?)
    * B2 - Leg Curl x 4 (How to do this without a machine?)
    * C1 - Seated Calf Raises (Best to do with DB or BB on knees?)

    Wednesday - Rest

    Thursday - Upper body

    * A1 - Flat Bench Press x 4
    * A2 - Bent Over Row x 4 (Best with BB or DB or no difference?)
    * B1 - Dumbell shoulder press x 4
    * B2 - Wide grip chin ups x 4
    * C1 - Barbell Curls x 3
    * C2 - Skull Crushers x 3

    Friday - Lower body

    * A1 - Squat x 8
    * A2 - Stiff legged Deadlift x 8
    * C1 - Standing Calf Raises

    Weekend - Rest

    *Same letter = superset.

    I've had this off MP and wondered if it is up to much?
    Offline

    1
    ReputationRep:
    Ok routine, I used to do upper/lower and gained size from it.

    Twist on DB curls since the function of the bicep is to pull the elbow and rotate the forearm, so you hit moar fibraz.

    Bent over row, either is ok but you can lift more on BB.

    You can leg press under a smith machine but people will look at you funny and you need someone to spot in case the bar drops.

    Can't really do leg extensions or curls without the machines, could do lunges instead.
    • Thread Starter
    Offline

    1
    ReputationRep:
    (Original post by FluxD)
    Can't really do leg extensions or curls without the machines, could do lunges instead.
    With DB or BB for added weight ye?
    • TSR Support Team
    Offline

    20
    ReputationRep:
    TSR Support Team
    I'll do my best to try and help answer some of your questions.

    (Original post by Redefined)
    Monday - Upper body

    * A1 - Flat Dumbbell Press x 4
    * A2 - Seated Row x 4 (What could I change this to?)
    * B1 - Dumbbell shoulder press x 4
    * B2 - Close grip chin ups x 4
    * C1 - Dumbbell Curls x 3 (Is it best to twist arm when raising or not?)
    * C2 - Dumbbell Tricep Extension x 3

    Tuesday - Lower body

    * A1 - Leg Press x 4 (How to do this without machine? Squat with DB?)
    * A2 - Stiff legged Deadlift x 4
    * B1 - Leg Extension x 4 (How to do this without a machine?)
    * B2 - Leg Curl x 4 (How to do this without a machine?)
    * C1 - Seated Calf Raises (Best to do with DB or BB on knees?)

    Wednesday - Rest

    Thursday - Upper body

    * A1 - Flat Bench Press x 4
    * A2 - Bent Over Row x 4 (Best with BB or DB or no difference?)
    * B1 - Dumbell shoulder press x 4
    * B2 - Wide grip chin ups x 4
    * C1 - Barbell Curls x 3
    * C2 - Skull Crushers x 3

    Friday - Lower body

    * A1 - Squat x 8
    * A2 - Stiff legged Deadlift x 8
    * C1 - Standing Calf Raises

    Weekend - Rest

    *Same letter = superset.

    I've had this off MP and wondered if it is up to much?
    Seated Rows - why do you want to change these? You can do much more on these than you can on the barbell variant and many top strength coaches highly recommend them.

    Ditch the leg extensions and leg curls. They're crap.

    Rows with either a barbell or dumbbell are good. Switch between them every now and again.

    Also, that's quite a high volume you're using...
    • Thread Starter
    Offline

    1
    ReputationRep:
    I wanna get rid of them because I want to get off the machines. Maybe replace with an incline bench press?

    Should I look around for another two leg workouts instead of the two you said to remove?


    High volume of exercises or sets?
    • TSR Support Team
    Offline

    20
    ReputationRep:
    TSR Support Team
    Cables are not 'machines'. Seated Cable rows are a fine back and arm exercise.

    Yes. Do things like front squats, unilateral leg work and lunges rather than homosexual leg extensions (probably one of the most useless exercises ever) and leg curls.

    Lots of sets. 44 sets of upper body per week. (I am assuming that the x4 means 4 sets.) 8 sets of squats and 8 sets of stiff legged deadlifts ... ?
    • Thread Starter
    Offline

    1
    ReputationRep:
    (Original post by Smack)
    Lots of sets. 44 sets of upper body per week. (I am assuming that the x4 means 4 sets.) 8 sets of squats and 8 sets of stiff legged deadlifts ... ?
    That does seem a lot ye :confused:
    • TSR Support Team
    Offline

    20
    ReputationRep:
    TSR Support Team
    OK for some but a great many people don't do all that well with high volume.

    Try it and see if it works. Experience is the best teacher.
 
 
 
  • See more of what you like on The Student Room

    You can personalise what you see on TSR. Tell us a little about yourself to get started.

  • Poll
    Have you ever participated in a Secret Santa?
  • See more of what you like on The Student Room

    You can personalise what you see on TSR. Tell us a little about yourself to get started.

  • The Student Room, Get Revising and Marked by Teachers are trading names of The Student Room Group Ltd.

    Register Number: 04666380 (England and Wales), VAT No. 806 8067 22 Registered Office: International House, Queens Road, Brighton, BN1 3XE

    Quick reply
    Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.