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My Routine Right Now

May 23, 2009

I keep getting emails asking what sort of routine I’m doing right now, so I thought I’d let anyone who’s interested know.

I’m currently doing a three-days per week routine with 2-3 exercises included per workout. I usually stay on a program around 10-12 weeks and then change up to avoid staleness.

I long ago gave up isolation exercises, so only multi-joint compound movements are performed. The big exercises give me enough indirect work to get the results I want.

Monday is for chest, shoulders and triceps; Wednesday is back and biceps, and Friday is for legs. The complete workout is below.

Monday
Bench Press 3 x 6-8
Overhead Press 3 x 6-8

Wednesday
Lat Pulldowns 3 x 6-8
Bent Over Rows 3 x 6-8
Shrugs 2 x 20

Friday
Squats 3 x 6-8
Deadlifts 3 x 6-8

Notes: The first set is a warm-up set with the last two sets of each exercise gone at or near failure. When reps are made, I add weight to the bar. I also perform two days per week of high intensity cardio. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

Comments

2 Responses to “My Routine Right Now”

  1. robert higginson on November 20th, 2011 6:35 pm

    hi brain,

    in my opinion, there’s certianly a place for isolation movements, for example on the bench press, the function of the pec’s is not to press the arms out in front of you (thats the function of the triceps), the function of the pec’s is to draw the arms down and across the chest, making movements like cable crossover’s and pec deck much better pec stimulator’s.

    another example is with leg extensions, all the tendons attached to the quads cross the knee joint, when they contract, the shin extends and the leg straightens. for this reason, the leg extension is the best tool for quad stimulation.

    basic compound movements are the best growth stimulator’s, there’s no question about it, but isolation movement’s can also be very productive.

    just my two cents
    best wishes
    rob

  2. Brian Carson on November 20th, 2011 7:01 pm

    I agree. Isolation movements are fine if you want to be a bodybuilder. If you don’t…if you’re going for strength, overall fitness or just to get healthier, isolation exercises aren’t needed.

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