Gopro, Scotty and everybody else I've tried to make this routine better. Let me ask you how long do you normally stick to a routine? I was thinking maybe results are slow because I'm changing my routines up to much. So I'd thought I stick to this every week and lift heavy. i'm stick with this 3 to 4 months. Make changes please if needed? Heres some changes-
Monday- Back
-Deadlifts 3x/4 to 6 reps
-Chin Ups (just body) 4x/ 10rep
-Seated Row 3x /7 to 9 rep
-Iso Lateral low Row 3X/ 7 to10 rep
Tuesday- Chest & Triceps
Chest
-Bench press 3x/ 6 to 8
-Decline Press 3x/ 6 to 8
-Incline Press- 3x/ 6 to 8
-Flat Flyes 3x/ 8 to10
Triceps
-Tricep Pushdown 3x/ 6 to 8
-Tricep Dumbbell Extension 3x/6 to 8
-weighted dips 3x/6 to 8
Wednesday-Off
Thursday-Legs
-Squats 4x/ 6 to 8
-Machine Leg Curl 4x/ 8 to 10
-Leg Extension 4x/ 8 to 10
-Leg Press 4x/6 to 8
Friday- Shoulders/Biceps
Biceps
-Barbell Arm Curl 4x/ 6 to 8 (Will do every week)
-Preacher Curls 4x/ 6 to 8 ( Will alternate with hammer, reverse, and dumbbell curls)
*-Dumbbell arm curls- 4x/ 6 to 8
*-Hammer Curls 4x/6 to 8
-Reverse Curls- 4x 6 to 8
- Will use as alternates for preacher curl. Barbell curl I keep as my core exercise everyweek.
Shoulders
-Dumbbell Shoulder Press 3x/ 6 to 8
-Military Press 3x/ 6 to 8
-Barbbell Shrugs 3x/ 8 to 10
- Upright Row 4x/ 6 to 8reps
Saturday and Sunday Off
The barbell shrugs and military press I feel are helping my shoulders. I will do this routine every week. I think Gopro or Scotty said stick to the basics? That???s what I???m trying to do with this routine. I really need to know if you agree with my shoulder/bicep and chest/tricep day? Please correct if I???m wrong?
Monday- Back
-Deadlifts 3x/4 to 6 reps
-Chin Ups (just body) 4x/ 10rep
-Seated Row 3x /7 to 9 rep
-Iso Lateral low Row 3X/ 7 to10 rep
Tuesday- Chest & Triceps
Chest
-Bench press 3x/ 6 to 8
-Decline Press 3x/ 6 to 8
-Incline Press- 3x/ 6 to 8
-Flat Flyes 3x/ 8 to10
Triceps
-Tricep Pushdown 3x/ 6 to 8
-Tricep Dumbbell Extension 3x/6 to 8
-weighted dips 3x/6 to 8
Wednesday-Off
Thursday-Legs
-Squats 4x/ 6 to 8
-Machine Leg Curl 4x/ 8 to 10
-Leg Extension 4x/ 8 to 10
-Leg Press 4x/6 to 8
Friday- Shoulders/Biceps
Biceps
-Barbell Arm Curl 4x/ 6 to 8 (Will do every week)
-Preacher Curls 4x/ 6 to 8 ( Will alternate with hammer, reverse, and dumbbell curls)
*-Dumbbell arm curls- 4x/ 6 to 8
*-Hammer Curls 4x/6 to 8
-Reverse Curls- 4x 6 to 8
- Will use as alternates for preacher curl. Barbell curl I keep as my core exercise everyweek.
Shoulders
-Dumbbell Shoulder Press 3x/ 6 to 8
-Military Press 3x/ 6 to 8
-Barbbell Shrugs 3x/ 8 to 10
- Upright Row 4x/ 6 to 8reps
Saturday and Sunday Off
The barbell shrugs and military press I feel are helping my shoulders. I will do this routine every week. I think Gopro or Scotty said stick to the basics? That???s what I???m trying to do with this routine. I really need to know if you agree with my shoulder/bicep and chest/tricep day? Please correct if I???m wrong?