Originally Posted by DOMS

Good job on starting your journal!

What are the details of your workout?

Originally Posted by Double D

I dislike this workout very much and you havent even posted exercises. Try something like a push/legs/pull, rather than dividing it up like that. Whenever cutting I like to keep the weights heavy and protein high. It helps with maintaining lbm.

Originally Posted by Double D

Volume is only what you make of it. You dont have to have volume in a routine like that. If you simply make it into a 2-3x5 routine then it has very little volume. Something like this.

Push

Bench-2-3x5
Incline-2-3x5
Dips-2-3x5

So you are trying to say thats to much volume?

Up to you, but I still like to keep my reps low and protein very high while cutting. Besdies this program probably has less volume than your current one. Either way best of luck.

Originally Posted by assassin

thanx doms ,my workout goes like this

chest

flat barbell press x 3
incline db/bb press x 3
weighted dips x 3
flyes x 2-3
2-3 sets of triceps work (optional)

back

bb rowsx3-4
wg pulldownsx3
seated cg cable rowsx3
cg pulldowns or chinups or one hand db rows x3
db shrugs x2

shoulders /bi/tri

bb shoulder seated press x 4
db over head press x 3
lateral db raises x 2
bb curls x 3-4
db curls x 2-3
skull crushers x 3
cable push downs / one arm triceps extensions x3

legs

i used to start with squatting then deadlifting but i changed my workout to:

regular deadlifts x 4
light squats x 3
hack squats x 2-3
calves work (not planned)

Originally Posted by DOMS

To my inexperienced eye it looks okay. As for the volume used on your arms, everyone is different. Some people take a lot or reps/sets to get their arms to grow, some lucky bastards never have to directly hit their arms, some people are in between, and some people take to stuff like superset, dropsets, or the like.

If you've done high volume before and you haven't grown, you may want to sticking with compound exercises and not hit your arms directly. If that doesn't work then try something in between. A large part of doing well in bodybuilding or weight training is figuring out what works best for you.

I should note that you left something very important out of your workout: what are the rest intervals?

Also, is your routine from a template like P/RR/S, West Side, etc.? Or are you just making it up as you go? If you are making it up, why did you choose those parameters?

Inquiring minds want to know!

Originally Posted by Double D

I saw DOMS mentioned westside, god I absolutly love it! If you ever consider going to primarly strength I would give it a go!

Originally Posted by Double D

I got a whole thread on it.

Originally Posted by assassin

thanx doms ,my workout goes like this

chest

flat barbell press x 3
incline db/bb press x 3
weighted dips x 3
flyes x 2-3
2-3 sets of triceps work (optional)

back

bb rowsx3-4
wg pulldownsx3
seated cg cable rowsx3
cg pulldowns or chinups or one hand db rows x3
db shrugs x2

shoulders /bi/tri

bb shoulder seated press x 4
db over head press x 3
lateral db raises x 2
bb curls x 3-4
db curls x 2-3
skull crushers x 3
cable push downs / one arm triceps extensions x3

legs

i used to start with squatting then deadlifting but i changed my workout to:

regular deadlifts x 4
light squats x 3
hack squats x 2-3
calves work (not planned)

Originally Posted by FatCatMC

I kinda like what ya got goin on here. I'd like to see a little more lower body volume though. You'd probably have to cut back a little volume elsewhere but you've got a good balance on the upper stuff. If it were me I would move the shoulder stuff to the chest day and maybe do your quads and hammys on a different day. What do I know though... Just my 2 cents.

Originally Posted by Double D

Nice looking workout keep up the hard work!

Originally Posted by Double D

Do reallize you dont have to experience soreness to gain muscle or strength. Good lookin workout though.

Originally Posted by Double D

Did you sense me lookin at it and getting ready to comment that?

Originally Posted by DOMS

How's the leg?