need advice on my routine please
i have started a new workout a few weeks ago and am seeing some good results but am thinking that it may be a little upper body heavy. my upper body seems to bulk much easier than my lower body so i am wondering what adjustments i should make to this routine to balance it out or maybe tilt the scales towards more of a lower body workout. i have added in cardio and abs on wed and sat as well. please help and thanks in advance.
stats are:
6'3"
190 lbs
35 yrs old
also doing my first cycle of test c 12 wks and nolva for pct
Monday -
Chest and Triceps
Barbell Bench Press 4 x 10, 8, 8, 6
Incline Bench Press 3 x 8, 8, 6
Decline Bench Press 3 x 8, 8, 6
Dumbbell Flys 2 x 10
Dumbbell Pullover 2 x 8
Tricep Extension 4 x 10, 8, 8, 6 adding weight
Tricep Dip 3 x 10
Tricep Bench Dip 3 x 8
Tuesday -
Back and Biceps
Chin Up 2 x 8
One Arm Dumbbell Row 3 x 8
Seated Row 2 x 8
Bent Over Barbell Row 2 x 8
Lat Pull Down 3 x 10, 10, 8
Standing Barbell Curl 3 x 8, 8, 6
Close Grip Preacher Curl 3 x 8, 8, 6
Incline Dumbbell Curl 2 x 12-14
Concentration Curl 2 x 10
WEDNESDAY - REST DAY/CARDIO
Thursday -
Shoulders and Forearms
Machine Shoulder Press 3 x 10
Dumbbell Reverse Fly 3 x 8-10
Military Press 4 x 10
Dumbbell Lateral Raise 2 x 10
Dumbbell Shrugs 2 x 10
Upright Row 2 x 10
Standing Wrist Curl 4 x 10
Barbell Wrist Curl 4 x 10
Dumbbell shrugs and upright row are supersetted
Friday -
Legs
Squat 5 x 10, 8, 8, 6, 4
Leg Extension 3 x 12
Leg Curl 3 x 12
Standing Calf Raise 4 x 12
Seated calf Raise 2 x 12
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Dude this is basically the 10 week mass program from muscle and strength.com with your frame I'm guessing you want to add weight. I suggest D.C. training or an old sch
ool 5x5 routine from Reg Park no need to confuse things. Lift heavy and hard on cycle lift even harder off cycle.Biggest thing never workout more than 2 days in a row if you want to gain mass. Hope this helps.
you can train 2 days back to back as long as you have two days a week to recover also you have to listen to your body sometimes might be able to train more and sometimes might need a extra recovery day
thanks guys. i have added in a superset of hack squats and stiff legged dead lifts to my leg day (4 x 10,8,8,6). also i have removed my ab and cardio work from saturday and pushed it to sunday providing for a full day of rest after hitting the legs.
the dc workout looks really promising, but it seems i need to find a spotter before i can commit to it. still researching the 5x5 for my next workout routine.
no problem hope it works out for you
thanks @jpal
would recommend working legs once per week then or should i consider a split (hamstring one day and quads another day)?
i like to do it all at once but it is up to you
good luck bro hope it works out
ok so first i would ad dead lifts to your back routine i think dead lits are a very good exercise. I also believe that legs respond to a bit higher reps
legs 4 sets of each
squats
leg press
leg extension
hack squats
stiff legged deadlits
standing calf raises
seated calf raises
so try upping your reps to 12-15 and even 20 sometimes