Trying out a new routing

[slavetothegrind]

Hey guys,

 

after a long but unintentional absence from the forum, i'm hailing back with a new routine.

This came to me when reading daywalkers article on strength training and i thought to give it a try. i'm really psyched about this, because when i first started, it was really demanding. but that could also be from my slacking off in training. due to time factors i was left with working out only twice a week. but recently i found my motivation again (largely due to the great people in this forum) and cleaned up my schedule, reset my priorities and started to concentrate on the things best for my body and spirit. ...now where's the damn gym??!!

 

anyway here's my current routine. it's a 3 day split. i left the weights in there for my own reference. can't keep up yet with some of you monsters on here. but like i said the motivation is up.

 

my goal is to achive an overall well defined athletic physique. kinda like a gymnast or an acrobat. but then again, it's always good to have a decent bulk, when you're hitting the mosh pits.

 

comments and suggestions are welcome. i'm thankful for every tip or hint i can get.

 

 

 

Training schedule- new routine

 

current body weight: 77kg (170lbs)

 

Day 1:

 

incline benchpress:

10x bar (12,5kg/ 28lbs)

10x 10kg (22,5kg/ 50lbs)

10x 20kg (32,5kg/ 72lbs)

8x 30kg (42,5kg/ 95lbs)

8x 35kg (47,5kg/ 105lbs)

6x 40kg (52,5kg/ 117lbs)

 

8x pull ups

8x chin ups

10x triceps dips (on dip station)

 

6x pull ups

7x chin ups

10x tricep dips

 

5x pull ups

6x chin ups

10x tricep dips

 

4x pull ups

5x chin ups

10x tricep dips

 

Cool down:

 

8x 50kg lat mashine (110lbs)

8x 20kg sz- barbell curls on scott bench (7,5kg bar) (61lbs)

10x tricep dips

 

 

Day 2:

 

upward row:

10x 10kg

10x 20kg

10x 25kg

8x 30kg

7x 30kg

6x 30 kg

 

torso crunch machine:

15x 30kg

15x 35kg

15x 40kg

15x 45kg

15x 50kg

15x 55kg

15x 60kg

15x 65kg

15x 70kg

 

row:

10x 60kg

10x 60kg

8x 70kg

8x 80kg

8x 80kg

 

torso rotary machine:

5 Sets left and right

10x 20kg

 

Day 3:

 

Running 30min

 

5 sets each:

15x squats

 

15x calves

 

 

this is about it. i have to admit, that i am still not 100% clear in my schedule so sometime the 3rd day is cancelled. but that shall be remedied soon, i hope.

[npx]

Somethings I would do:

You are doing incline bench press as a shoulder and breast exercise?

I would rather do flat bench and shoulder presses separated.

Also your going nuts on the crunch machine, I would rather do less sets and more exercises.

Start with the normal rows instead of upward rows.

I would also include deadlifts.

On cooldown sets I would add more repetitions like 10-15 reps.