Thread: Need a new workout

Okay, so, I figured I'd give some better/more detailed info. Apologies, but I was at work (am) and was rushed, but I have more time to write this out now.

Stats:
6'1
~200lbs
BF% - If I had to guess, 17-20% range. I'm not really sure, never had it checked

Current Routine.

Monday:
Flat Bench - 3x4-6 Reps
Incline Bench - 3x4-6 Reps
Incline Flies - 3x4-6 Reps
Close Grip Bench - 3x4-6 Reps
Skull Crusher - 3x4-6 Reps
Single Hand Extensions - 3x4-6 Reps

Tues:
S Bar Curl - 3x4-6 Reps
Incline Dbell - 3x4-6 Reps
D Bell Curl - 3x4-6 Reps
Hi Rows - 3x4-6 Reps
Cable Rows - 3x4-6 Reps
Sldl - 3x4-6 Reps
Lat Pull Down - 3x4-6 Reps

Thurs:

Military Press - 3x4-6 Reps
Arnold Press - 3x4-6 Reps
Up Right Rows - 3x4-6 Reps
Front Raise - 3x4-6 Reps
BB wrist curls 3x10-12 reps

Friday:

Squats - 4x 6-10
Leg Ext - 3x 6-10
Leg Curls - 3x 6-10
calf raises (on leg press) 3x 15-20
Diet:

Meal 1:
1/2 cup old-fasioned oats, 1 scoop optimum whey, 2 tbsps natural crunch PB, Multi-vitamin, 8oz water

Meal 2: 2 scoops, 1 banana, 2 tbsp peanut butter (shake)

Meal 3: 7-8oz diced chicken, 1/2 cup rice

TRAIN

Meal 4: post workout shake - 2 scoops and water

Meal 5: 7-8oz~ Turkey/chicken of some sort, sweet potato with smart balance and splenda and broccoli.

Meal 6: 1-2 eggs, 1/2 cup or so of egg beaters, some ground turkey

Lately I've been missing meal 6 too often so I'm going to change that.

I'm basically interested in developing bigger muscles and getting stronger. They should go hand-in-hand but lately I've been peaking, especially on my bench. That needs to change. I'm not worried about cutting right now, as it's winter. I am in FL, so I can worry about cutting in a couple months. Hell, I'm white as hell, it's not like I go out in the sun with a shirt off a lot anyways.

People have definitely noticed my bigger muscles already and those who I haven't seen in a couple years (when I first got back into lifting) definitely notice a change, so taht's good. But I'm not where I want to be by any means. My bench needs to go up and I'd like work on my shoulders as well (esp. traps). My legs are coming back, after a hip injury and years of not squatting due to a bit of a lower back prob. Now i"m going to the chiro and have had little-to-no back pain and have started to see gains in my squats. I tried to be as detailed as I could for you guys. Go easy on an old-timer (not really, ill be 29 next week) who has just come back to the Forums!

Originally Posted by Freeman

Okay, so, I figured I'd give some better/more detailed info. Apologies, but I was at work (am) and was rushed, but I have more time to write this out now.

Stats:
6'1
~200lbs
BF% - If I had to guess, 17-20% range. I'm not really sure, never had it checked

Current Routine.

Monday:
Flat Bench - 3x4-6 Reps
Incline Bench - 3x4-6 Reps
Incline Flies - 3x4-6 Reps
Close Grip Bench - 3x4-6 Reps
Skull Crusher - 3x4-6 Reps
Single Hand Extensions - 3x4-6 Reps ???
Change the rep range, change from BB to DB.
Tues:
S Bar Curl - 3x4-6 Reps
Incline Dbell - 3x4-6 Reps
D Bell Curl - 3x4-6 Reps
Hi Rows - 3x4-6 Reps
Cable Rows - 3x4-6 Reps
Sldl - 3x4-6 Reps
Lat Pull Down - 3x4-6 Reps
you are training lats before biceps right???
Thurs:

Military Press - 3x4-6 Reps
Arnold Press - 3x4-6 Reps
Up Right Rows - 3x4-6 Reps
Front Raise - 3x4-6 Reps
BB wrist curls 3x10-12 reps

Friday:

Squats - 4x 6-10
Leg Ext - 3x 6-10
Leg Curls - 3x 6-10
calf raises (on leg press) 3x 15-20
Diet:

well here are a few training options after seeing what you are doing now.


monday
db incline 4x10-12
BB flat bench 4x10-12
Dips 4x8-10
tri rope ext 2x12-15

tuesday
db rows 4x8
Latt pulldowns front 4x10-12
GGPD 3x10-12
hammer curls 3x10
cable curls 4x10



thursday
squats 5x10-12
front squats of hack squats 5x10-12
SLDL 5x10-12
H curls 3x10-12
standing clave raise 5x10-15

friday
seated db press 5x10-12
cable laterals 5x10-12
shrugs 4x10-12
rear delts 3x12...or do this on back day


or do a fullbody workout 2x a week ( Just for a short time) or a upper lower day, 2x a week...hitting each twice a week. bottom line is change the rep range, intensity and exarcises. also if needed take some time off, rest will make you grow if you have been training hard for many months weithout a break.

Yes, I should point out, I do lats BEFORE bis. That workout was backward for some reason, apologies. Just wanted to clarify.

Quick question: for trying to gain size and strength, aren't those rep ranges a bit high? I've always been told lower rep ranges with heavier weight.

I have been training a lot, consistently for a few months. I will be forced to sit out a week after Xmas as my gym is closed that entire week. It's a staff gym where I work (university) and the school will be closed that whole week. I plan on doing abs a couple of times that week and some basic pushups and chins somehow.

Originally Posted by Freeman

Yes, I should point out, I do lats BEFORE bis. That workout was backward for some reason, apologies. Just wanted to clarify.

Quick question: for trying to gain size and strength, aren't those rep ranges a bit high? I've always been told lower rep ranges with heavier weight.

I have been training a lot, consistently for a few months. I will be forced to sit out a week after Xmas as my gym is closed that entire week. It's a staff gym where I work (university) and the school will be closed that whole week. I plan on doing abs a couple of times that week and some basic pushups and chins somehow.

Low reps are great for power lifts but to grow you need both high and low reps. Variety is best, do a 2-3 month training cycle with lower reps then give the joints a break and also shock the muscles with high reps.

The best thing to remember is no one workout is best, a variety of training programs is always beter IMO.