I like to adjust my routine about every month or month and a half, the newest one I made up seems to be working well, I've been doing it for about 2weeks now. I try and maximize my intensity and minimize forced reps/help from a spotter. I typically start every workout with 3 sets of higher reps for a warm-up and go as heavy as possible in subsequent sets, without sacrificing too much form. Here is the break-up.
Day 2:Triceps & Calves
Day 5:Shoulders & Traps
Day 6:Biceps & Legs
Day 7:Defficiencies (I basically use this day to work on the muscles I think are weaker or need more work)
Deadlift 12, 10, 8, 6, 4, 2
Barbell Row 6, 5, 4, 3, 2
Dumbbell Flies 8, 6, 4, 2
Lat Pulldown (wide-bar) 8, 8, 6
Lat Pulldown (handle) 8, 8, 6
Cable Row 8, 6, 4, 2
Dumbbell Rows 6, 5, 4, 2
Concentration Curls 12, 10, 8, 6, 4, 3
Preachers Curl EZ Bar 6, 4, 3
3-Grip 6, 5, 3
Dumbbell Curls 6, 5, 4, 3
Preachers Curl Dumbbell 6, 4, 3
EZ Bar Curls 5, 4, 3, 2
Dumbbell Bench 12, 10, 8, 6, 4, 3, 2
Incline Dumbbell Bench 8, 6, 5, 4
Flies 6, 4, 3
Chest Machine 6, 5, 4, 3, 2, 1
Chest Press 6, 5, 4, 2
Close-Grip EZ Bar Bench 12, 10, 8, 6, 5, 4, 2, 1
Seated Extension 6, 4, 3, 2, 1
Lying Single Arm Ext. 6, 4, 2
Cable Pulldown 6, 5, 4, 3, 2
Reverse Grip Pulldown 6, 5, 4
Barbell Military Press 12, 10, 8, 6, 4, 3, 2
Rotating Shoulder Press 6, 5, 4, 3, 2
Upright Row 6, 5, 4, 3
Lateral Side Raises 7, 6, 5
Lateral Front Raises 7, 6, 5
Hammer Strength 5, 4, 3, 2
Shrugs 15, 10, 8, 6, 4, 3
Sqauts 12, 10, 8, 6, 4, 3, 2, 1
Quad Extensions 8, 6, 4, 2
Hamstring Curls 8, 6, 4, 2
Calf Raises Lots!
I'd be happy to hear any criticism or comments on this routine :D
what is your goal for this journal, (i.e. bulk, strength, power, endurance, etc.)?
My goals are mass and strength.
Gonna take alot of hard work man i hope your up to it. It's tough trying to get big with bad genetics. I like training chest with back but im a bit more advanced then you so think about it down the road kane.
Also i noticed you didn't have flat bench press in your routine, the number one mass builder for your chest! Machines are junk for benching don't be afraid of the free weight bench! Good luck!
I have DB Bench as the first exercise on chest day....and I don't have the best genetics either, but considering when I started (about 2 years ago) I was 135 lbs, started benching with a 50lb BB and I could only curl 10 lbs an arm...I'd say that the 250lbs I bench now and the 55lbs I curl in each arm shows that I can work hard. ;)
I tried doing multiple muscle groups per day, like you said Peter, back and chest. When I do my workouts I always go full out and I find I don't have enough energy to do two intense workouts on major muscle groups, so I've been trying to do a major group by itself and then do multiple muscle groups with smaller muscles. I guess you could say that I do Max Effort almost 90% of the time.
Dave, diet is good, I have a really high metabolism too which doenst help much. I try and get about 1-1.5 grams of protein per lb of bodyweight per day (right now I'm at 165lbs). I don't eat alot of junk food for the most part. I've never supplemented with anything, I've seen great results just eating smart and eating ALOT.
So far everything has been going well, weights have been increasing on almost all of the exercises, the poundages are starting to get pretty high :D
I don't really measure my intake of carbs and fat all that much :o , I usually try and have about 4 meals a week with alot of carbs, usually pasta. Throughout the week I'll eat subs and sandwiches, so I get carbs there too. I have a good BF% (18) so I have been trying to just maintain that, I am a student right now, so I get alot of fat from pizza :D . To be honest Dave, I've never really monitored my intake of carbs or fat all that closely, and I don't know what the right amount would be for me. I know I need carbs and fat, so I just eat an amount I think is appropriate.
ps. Thanks for the advice about the max effort every other day, I will try and control myself in the gym :D
dude you sound like an as*hole seriously when you say things like that what makes you think that your so superior and "advanced"
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