about deadlift and lowerback excercise

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魂1980

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monday back and bicep

tuesday chest and tricep, abs

wednesday leg and forearm

thursday shoulder and abs

friday off

saturday routine start again

this is my routine but when should i do my lowerback excercise such as deadlift or hyperextention, should i do it with back monday? but if i put lower back and upper back plus bicep, will that be too much excercise for 1 day??
 
I incorporate my RDL's in my back/bi day, but I don't do hypers.. Your volume might be a little high, maybe drop a back exercise (upper), since Deads work your upper back also... or hypers, up to you.
 
I'd do them on leg day. Then you EITHER do squats, which work the lower back, OR you do deadlifts to work the lower back.

Dont' do both, or you'll be too tired and risk serious lower back injury.
 
I agree with everyone so far, it completely depends. I've done deadlifts with legs in the past, I've also done them on a back day though. With my current routine, I have deadlifts with shoulders and traps, back is a separate day, and legs are just a quad dominant day. So it all depends on how you space it out.
 
Try this for your back day. I'm a big fan of this program; it'll annihilate you at first but you'll get used to the volume after a few sessions. I did chins in place of lat pulldown and RDLs in place of SLDL.
 
evolution said:
Try this for your back day. I'm a big fan of this program; it'll annihilate you at first but you'll get used to the volume after a few sessions. I did chins in place of lat pulldown and RDLs in place of SLDL.
Click to expand...

Excellent! I'd been trying to find this for a while
 
that program was interresting, i might try that after my oly lifting routine to get my deadlift up.
thats suppose to be done once a week or 3 times a week? i guesss you could add other stuff like chest yourself if you want to?
it looks really good:p guess you have to put in a realistic goal weight :p first i put inn 150 kg and on my first day i would be lifting 112 kgs 2 reps.. which is more than my current 1 rm.. atleast i think:p havent tested the deadlift in a while:p
 
Yes, it's meant to be done once a week. lol, Karky...yes, be realistic. I'd shoot for a 30-50 pound increase over the course of 10 weeks depending no how advanced you are. More advanced=less gains.
 
yeah, ok.. i just tried different goals until the first day 1x2 seemed like a realistic weight. im gonna try that after the oly lifting, if i can get my deadlift to 130 in 10 weeks then im happy:p and my oly lifting routine will probobly increese my DL aswell:p

so when i start this i have to do the "different days" thing?:p never really tried that out before, might be fun:p can i do different muscles each day with only 3 days a week?
Back
Chest, tris, shoulders
legs? though with that routine your legs kinda getts hammered dont they? do i then need another leg day?

lol.. im already planning the workout im gonna do like 12 weeks from now:p
 
I would have a leg day. I'd do stuff like front squats, Bulgarian squats, bb step ups, etc etc

I would prob set it up as pull, press, and leg set up.
 
pull press and legs? ok, so the pull day would be that DL program, how high volume should u use per muscle group when you only work it once each week? :S
 
I know you're not asking about the pulling part because the program is already laid out for ya. :D

I would prob do something like this-
pressing:3 movements; 2 compound-4X6 each; 1 isolation-8X8
isolation biceps:2 movements-8X8
isolation triceps: same as biceps
shoulders:same as biceps
legs:2 bilateral-4X6 each; 1 unilateral-8X8
calves:2 movements-1X15, 1X10, 1X15, 1X8 each

In fact, if I was going to do it all over again, I might even spend 10 weeks doing something I personally never do and have always said "don't do that, that's worthless" and that'd be to work a split bodypart program. After all, it'd only be 10 weeks long

M-Coan routine
T-pressing&abs
W-off
Th-legs
F-arms&shoulders&abs
Sat-off
Sun-repeat
 
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