posted Wed, 05/29/2013 - 15:35
1031
planning new workout routine
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ok, so currently my workout is as follows, one bodypart a day, legs(sometimes seperate day for quads and hams), chest, back, shoulders, bicep and tricep(in one day), and then back to legs. so i was thinking of continuing with this, but every other week change it up to, back, biceps, and delts in one day, legs another, and then chest and tricep, skip a day, and repeat, then go back to the one bodypart a day. was wondering what everyone thinks about this routine. thanks in advance guys!
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hey mate how you going i do pritty much what you do but have a look at this and take from it what you like i been doing it the last 2 years and keep improveing
day1:chest
bench press 4 sets/6-8 reps
inclinebench press 3 sets/6-8reps
declinebecnh press 4 sets/6-8 reps
flat dumbell press 4 sets/6-8 reps
incline/flat dumbell flys superset 3 sets/6-8 reps
incline machine press 7 sets 10 reps
day2:back
widegrip pullups 4 sets/6-8 reps
latpull downs 4 sets/6-8 reps
vbar pull downs 4 sets/6-8 reps
bent over barbell rows 4 sets/6-8 reps
tbar rows 4 sets/6-8 reps
one arm dumbell rows 3 sets/6-8reps
rack pulls 4 sets/6-8reps
cable rows 7 sets/10 reps
day3: arms/forearms
seated bicep curls 4 sets/6-8 reps
seated hammer curls 4 sets/6-8 reps
one arm concentration curl 3 sets/6-8 reps
barbell curls 4 sets/6-8 reps
ezbar curl 4 sets/6-8 reps
dips 4 sets/6-8 reps
tricep dumbell press 4 sets/6-8 reps
one arm tricep concentration press 4 sets/6-8 reps
skull crushers 4 sets/6-8 reps
french press 4 sets/6-8 reps
tricep rope push down and straight bar bicep curl on the cable superset together 7 sets/10 reps
barbell wrist curl 5 sets/10 reps
dumbell reverse wrist curl 5 sets/10 reps
wrist roller 5 sets/10reps
day4:legs
squats 4 sets/6-8 reps
front sqauts4 sets/6-8 reps
stiff leg deadlift 4 sets/6-8 reps
dumbell sqaut 4 sets/6-8 reps
quad extensions 5 sets/8-10reps
laying hamstring extensions 5 sets/8-10 reps
machine squat 7 sets/10reps
donkey calf raises 5sets/10 reps
barbell calf raises 5 sets/10 reps
day 5 shoulders
arnold dumbell press 4 sets/6-8 reps
standing barbell press 4 sets/6-8 reps
barbell press behinde neck 3 sets/6-8 reps
front lateral raises 4 sets/6-8 reps
side lateral raises 4 sets/6-8 reps
bent over later raises 4/6-8 reps
machine shoulder press 7 sets/10 reps
there you have it mate make sure all your nutrients are in check diet is the key and a strong mind forget about this over training shit iff all your stuff is in check then you should gain grate
That is one clusterfuck of a routine mate, no offence
More frequency will work better for 99% of people that are not on pro dosages.
More frequency+ more volume = more gains
AnonThat's sort of what I do. Mainly I go by feel and how much I'm able to maximize my sets on each muscle. If I'm struggling already from the get go ill normally call it good. If I've got great energy and pump and blow out a muscle group with ease ill tie in another muscle group just to take advantage of how good I'm feeling.
My last workout I did just that. I was hitting chest and hit personal records on my barbell incline bench and got it all done high intesnity in around 50minutes so I added tris to the session.
In the end always listen to ur body and how u feel.