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  1. #1
    Just joined M&S zjak's Avatar
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    Default A B A B A B routine,

    This is a routine that i used when i started the gym and worked pretty good, i remember a famous trainer used it.

    A: Chest, back, biceps

    B: Legs, triceps and shoulders


    A: Chest, back, biceps

    B: Legs, triceps and shoulders

    and always like that, you will train 3 days a week with one day resting between training, for example monday a, wednesday b, friday a, monday b, wednesday a, friday b...


    ok and the exercises:

    Legs: Squats, leg extensions, femoral curl.
    Shoulder: high rows and militar press.
    Triceps: dips, a triceps exercice with dumbell or pulleys.

    Chest: bench press, inclinate bench press, pec deck in butterfly or with dumbells.
    backull ups, dumbells rows and lat pulldown.
    Biceps: biceps curl with bar and with dumbells.

    Make abs always before starting every training. You can change some exercises but i believe like that is ok.

  2. #2
    Just joined M&S zjak's Avatar
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    Default

    if you have any question please ask

  3. #3
    Just joined M&S GreatMarios's Avatar
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    Default

    What do you think about this routine?

    A) Bench Press 5x5
    Incline Bench Press 5x5
    Pull Ups 5x5
    Chin ups 5x5

    B) Military Press 5x5
    Barbell rows 5x5
    Squat 5x5
    Deadlift 5x5

    Week 1 A-B-A
    Week 2 B-A-B
    week 3 A-B-A
    week 4 B-A-B
    and so on.

    This way I'll train A : CHEST AND BACK
    B: SHOULDER, LEGS and LOWER BACK

    As you can see, for each body part, there are 2 different exercise. The ABA BAB scheme should provide enough rest for each part to recover! Please comment!
    Last edited by GreatMarios; 03-27-2011 at 03:41 PM.

  4. #4
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    Default

    Quote Originally Posted by zjak View Post
    if you have any question please ask
    hi, is is it ok to train chest and biceps together and shoulder and triceps together ?

  5. #5
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    Default

    You look fit! Nice work!

 

 

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