I have been working out doing basically whatever each day for a few months now with the only stipulation of avoiding as much as possible, hitting the same muscle within a 48 hour period. However, I had no program/routine or structure to go by. I was bascially all over the place LOL! I'm tired of doing that. Just seems pointless so I came up with a routine I think may work for me (atleast I like the layout and feel it is very do-able). Any feedback would be greatly appreciated. Also, I need to add Military presses in this rotuine if the routine looks good. Which day would be best as I heard it works both shoulders and upper chest so not 100% sure which day is best. I only want to hit each muscle group twice a week
. Also, the aux exercises you see will just be "fillers" if I need them and have the energy after doing the main core exercises to execute them effectively. An example would be if triceps don't feel worked effectively enough on a particular day I will do an aux exercise to hit them a bit more etc.
- Chest/Triceps (Max weight for about 5 reps with 3 work sets)
- Flat bench press
- Incline bench press
- Dips (weighted)
- Skull Crushers
- DB or cable fly's
- Back/Shoulder/Bicep (Max weight for about 5 reps for 3 work sets)
- Pull ups
- Bent over bb rows
- BB curls
- Standing lateral raise
- Shoulder shrugs
- Isolated or hammer curls
- DB rows (kneeling on bench)
- Legs/Abs (Max weight for about 6-8 reps with 3-5 work sets)
- Calf raises
- Leg extentions
- Leg curls
- Crunches (weighted or with resistance)
- (Repeat Monday's routine using 60-75% of Monday's weight for more reps 8-12 for 3 sets)
- (Repeat Tuesday's routine using only 60-70% of Tuesday's weight for more reps 8-12 for 3 sets)
- Rest or can do very light cardio for about 15-20 mins.
As you can see I have only one leg/ab day. Did this purposely for now to run this routine for a few weeks to get a feel for doing something with structure (if it is a good one) and then incorporate legs in twice a week when I get more comfortable with them. For now, I will just hit the legs hard once a week. Any adjustments, changes or critiques to this routine in terms of changes in exercises, changes in rep ranges and weight etc are welcomed. Looking for mass right now more than anything, but not looking to get insanely huge! Diet is in check. I'm short (5ft 6 in) and weigh 160lbs. Going to shoot for the 170 lb range and see if I am happy with my body mass there. If so, I will cut from there and see how I like the end result. If not happy though, then I will continue to bulk again and repeat the process. Like I said, not trying to get huge and I have a pretty solid foundation now to work with so I'm figuring it's not too hard to achieve. I'll post a picture in a few if I'm allowed now to give you an idea of where I am at.
Thanks for looking.