I am getting ready to get on another diet/cycle and I need to switch up my routine. My body has been used to doing these exercises so I need something new. Here was my post split/routines
Mon: Chest/Delt/Tri
Tues: Cardio
Wed: Legs
Thurs: Cardio
Fri: Bi/Back
With classes/soccer practices I have a pretty strict schedule to fit in workouts but the best times are Mon, Wed, Friday after my classes so if you were to redo my workout/suggestions what would you guys suggest? Trying to grow and gain strength obviously.
Posted by: Built
Chest:
Plyo Dumbbell Press 3x8
Cable Flye 3x10
Machine incline bench 2x12
**no more machine press. Start with barbell flat or low incline bench press as say, 5x5. Scrap flyes.
Delt:
Shoulder press 3x8
Upright Row 3x10** avoid this one. Trashes RC, no net gain over better movements, such as Arnold presses
Seated Lateral raises 2x12** these are fine, do 'em after the Arnies, do 'em standing to hit more core.
Tri:
Pushdown 3x8
Reverse Pushdown 3x10
Overhead extensions 2x12
**pushdowns are like kickbacks. Overhead extensions are okay, but close grip chins and weighted dips are SO MUCH BETTER.
Legs:
Squat 3x8 **hopefully you mean Oly bar squats, below parallel, yes? Not smith... <spits>
Leg press 3x10 ** sub in front squats. Ditch machines when possible.
Single leg extension 2x12n **don't bother - with fronts, you're done.
Lying leg curl 3x8**useless. Try Romanian deadlifts, good mornings, glute ham raises, split squats...
Stiff deadlift 3x10** if you do these right they look like Romanians. If you do them wrong, stop doing them and start doing Romanians.
Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12
**these are all okay, but you may not need them if you do enough heavy rowing and chinups.
Back:
WG Pullups 3x8**never wider than shoulder. Narrow builds lats - wide builds rotator cuff damage. New mantra. Oh, and do your chins weighted.
Pullover 3x10**these are okay for a stretch. Hit abs and pecs a bit too.
Pulldown 2x12** do these one arm at a time, they'll blow your mind.
thanks for all the information! Is there any suggestion for a 3 day split cause Mon wed fri are the only days I can hit the gym for a good amount of time
Posted by: Built
Just cycle through that one, using the "optional 3x12" since you are training less frequently:
Day 1 Day 2 Day 3
Day 4 Day 1 Day 2
Day 3 Day 4 Day 1
Day 2 Day 3 Day 4
Posted by: natural^
Quote:
Originally Posted by Built
Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12
**these are all okay, but you may not need them if you do enough heavy rowing and chinups.
i would ditch concentration curls, i dont think they do much, personally. and like built said , with all the compound exercises you only need 1 or 2 iso's.
correct me if im wrong someone, still learning.
Posted by: Built
Yeah, well, you're learning fast!
Posted by: natural^
good to hear! still looking over old threads and stickies to further my knowledge here.
