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Decided to post my routine

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Posted by: Smoke

Chest/Sholders/Tricep
Flat Dumbbell Press - 4x8
Incline Dumbbell Press - 3x8
Decline Barbell Press - 3x8
Military Press - 3x8
Pulldowns - 3x10
Dips - 2xfailure

Bicep/Legs/Abs
Alternating Seated Curls - 4x8
EZ Bar Preacher Curls - 4x8
Standing Barbell Curls - 3x8
Squats - 3x8
Lunges - 3x8
Single Legged Leg Press - 3x12
Crunches - 3x25

Rest

Back/Traps
Deadlift - 3x7
Pullups - 3xfailure
Shrugs - 4x10
Bent Over Barbell Rows - 3x8
Seated Rows - 3x10
Lat Pulldown - 3x8

Rest

Any suggestions would be appreciated. I use the single legged leg press for my weaker leg (injury). Also I realize my bicep workout might be a little over doing it in terms of volume. If any has any suggestions exercises/sets/reps it'd be appreciated, thanks.


Posted by: firestorm

Quote:
Originally posted by Smoke
Chest/Sholders/Tricep
Flat Dumbbell Press - 4x8
Incline Dumbbell Press - 3x8
Decline Barbell Press - 3x8
Military Press - 3x8
Pulldowns - 3x10
Dips - 2xfailure

*** I like your chest routine. But I think you should include side laterals for the medial delts and Bentover side laterals for the rear delts.
Pulldowns? I think you mean cable pushdowns for triceps? Pulldowns are for lats.
Dips = great excercise. if your getting more then 12 add some weight to your waste.



Bicep/Legs/Abs
Alternating Seated Curls - 4x8
EZ Bar Preacher Curls - 4x8
Standing Barbell Curls - 3x8
10 sets for biceps I like it!!!!!

Squats - 3x8
Lunges - 3x8
Single Legged Leg Press - 3x12
9 sets for legs. Hummm your doing less sets for a huge muslce group then you do for a small muscle group(biceps) I don't understand this one bro. Oh I see you had an injury I got it. I don't know if you can do these but how about some Hamstring work. I don't know your injury.




Crunches - 3x25

Rest

Back/Traps
Deadlift - 3x7
Pullups - 3xfailure
Shrugs - 4x10
Bent Over Barbell Rows - 3x8
Seated Rows - 3x10
Lat Pulldown - 3x8

I like your back workout but would suggest doing pulldowns after pullups; Doing your shrugs last after your rowing excercises.

As for suggestions on amount of sets, only you can answer that question. No matter what anyone says here including me, we are all different and respond differently to resistence training. I for one respond best from high sets and reps pyramiding from 12 down to 4.

I do 10 working sets for biceps also. I've seen over an inch gain in one year. this is how I guage my training. Trial and error. If after 2 months of doing 10 sets I felt weak or I wasn't seeing gains whatever, I would have made a change. I would have cut the sets down and believe me I do. I don't always do 10 sets and I don't always go max weights. I cycle routines. This is what works for me. I rarely ask strangers for advise on my training because strangers don't know me or what I can or can't handle.


Rest

Any suggestions would be appreciated. I use the single legged leg press for my weaker leg (injury). Also I realize my bicep workout might be a little over doing it in terms of volume. If any has any suggestions exercises/sets/reps it'd be appreciated, thanks.



Posted by: Scotty the Body

firestorm hit some good points, I wonder about doing 10 sets for bi's but only 5 for tri's though? The tri makes up more than 2/3 of your upper arm so it would make sense to focus more on that then your bi's.

I would also drop the pulldowns from your back if your already doing pullups.


Posted by: Smoke

Thanks Ill be sure to incorporate some hamstring work.

As for the 5 sets for triceps I find that's all I need to finish them off after working my chest/sholders.

Ill consider adding side laterals, they just feel awkward, but Ill give them a try.

As for the rear delt work I feel that they get hit enough on back day from all the rows.


Posted by: firestorm

Agrees with Scotty on pullups also. I'm just a glutten for punishment so I do them also but don't duplicate the same grip or width as pullups. I may do reverse close grip pulldowns or V handle pulldowns or something of that nature. But hey,,,, that's just me. hahaha
And Smoke obviously if your rear delts are growing then by no means change anything but I look at it this way. You say rear delts get plenty of work doing rows. Then since biceps are a secondary muscle group hit pretty hard on back day why do you do them? See what I'm saying here? You do biceps because you want to at some point in the week give them "priority" I just feel the same should be done for Rear Delts. Peace bro. Do what works for you though.


Posted by: Smoke

Ya I guess I see what you're saying, I think that rear delts is the 1 thing i was blessed with having and easy growing lol, can't say much for anything else though lol.

I realized I hadn't included any calf work in there so on back day I added in a couple exercises for it.


Posted by: w8lifter

Good stuff firestorm


Posted by: CaptainDeadlift

Quote:
Originally posted by firestorm
add some weight to your waste
Would this be known as shitting bricks?


Posted by: firestorm

Smoke I just assumed you did Calves(wink wink).
W8lifter Thank you for the thumbs up beautiful.
CaptainD,, I don't get what your saying but that is probably because i'm an idiot savant. With that said I'll answer the question anyway,,, Its known as "working your lats off" lol
Peace all,
Fire







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