Bodybuilding.net - Bodybuilding Forum

I'm wondering what everyone thinks about my current routine. I've been working out seriously for over a year now. This routine seems to be working nicely as I used to do a 3-day split (push-pull-legs) and I really didn't see any gains in strength and size...but with this new routine I threw together I seem to be progressing nicely.

Is there anything I should consider adding or changing? I'm sure most will think this is a lot!!

Cheers


Monday - Back & Biceps
Pull-ups - to failure
Rack-pulls - 4x10
Dumbbell shrugs - 3x10
Lateral Pull-downs – 3x10
Bicep curls - 3x6-10
Preacher curls - 3x8-12
Behind back cable curls – 3x10-15
Forearm curls - 3x10
Crunches or leg raises – Multiple sets

Tuesday - Chest & Shoulders & Triceps
Bench press – 4x10
Dumbbell flies – 2x10
Dumbbell pullovers – 2x10
Dumbbell Shoulder press – 4x10
Side lateral raises – Superset
Front lateral raises – 3x10
Triceps Push-downs – 3x12
Triceps V bar Push-downs – 3x12
Triceps Extensions – 3x10

Wednesday - Legs
Squats – 4x10
Knee extension – 3x12
Leg press – 3x12
Stiff Legged Dead-lift – 4x10
Hamstring curls – 3x12
Calf raises – 3x12
Crunches or leg raises - Multiple sets

Thursday - Back & Biceps
Pull-ups - to failure
Bent over rows – 4x12
Lateral pull down – 3x10
Hammer curls – 3x10
Preacher curls - 3x8-12
Behind back cable curls – 4x10-15
Forearm curls - 4x10

Friday - Chest & Shoulders & Triceps
Bench press – 4x10
Dumbbell flies – 2x10
Dumbbell pullovers – 2x10
Dumbbell Shoulder press – 4x10
Side lateral raises – Superset
Front lateral raises – 3x10
Triceps Push-downs – 3x12
Triceps V bar Push-downs – 3x12
Triceps Extensions – 3x10
Crunches or leg raises - Multiple sets

Go back to your 3 day. That kind of volume and frequency is ridiculous. I'm sure EVERYONE will think this is a lot, because it is way too much!

How long have you been doing this new routine? Couple weeks?

And 4 days for UPPERBODY and 1 for LOWER,?!?!.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

The 3 day spilt isn't enough for me though. I've given both around a month and I've seen the best gains with this routine. I like volume!!

Haha yeah well...the one day for legs seems to suffice!

Can anyone help me put my routine together a bit better? I.e. with exercises in the correct ordering (e.g. bench then flies) for maximum efficiency and replacing or adding anything?

Some people do , do better with volume so if that's you , fine. I would suggest doing more lower body exersices and less arm movements.

__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Kane already did this

I recall him saying something about 4 upper body days and 1 lower

Perhaps this deserves looking into

if 10 is your lowest amount of reps.....it's not that intense.

I was going to say that too but then I thought, no I don't want to start that argument here.