Thread: New Workout

Hey, what do you think of this workout routine?

Push Day A (Chest, Shoulders, and Triceps)
1.) Flat Barbell Bench press 3x10, 6, 5
2.) Incline Barbell Bench press 3x10, 6,5
3.) Seated Arnold press 3x10, 6, 5
4.) Reverse flies 3x15, 12,10
5.) Flat Dumbell flies 2x12, 10
6.) High Cable crossovers 2x15, 10
7.) CG Bench press 3x8, 6, 4
8.) Weighted Bar dips 3x10, 8, 6

Pull Day A (Back, Traps, Biceps)
1.) Dead lifts 4x6, 5, 3, 3
2.) Weighted Chin ups 4x12, 10, 8, 15
3.) Barbell Rows 3x15, 12, 10
4.) Upright Rows 3x15, 12, 10
5.) Seated Row 3x15, 12, 10
6.) Alternating Dumbell curls 3x15, 12, 10
7.) Preacher curls 2x12, 10

Leg Day A (Quads, Hamstrings, Calfs)
1.) Squats 4x20, 15, 12, 10
2.) Lunges 4x20, 15, 10
3.) Glute Ham Raise 4x12, 10, 8, 6
4.) Pull throughs 3x10, 8, 6
5.) Weighted Hyperextensions 2x20, 15
6.) Calf Leg press 3x30, 20, 10

Push Day B (Chest, Shoulders, and Triceps)
1.) Flat Barbell Bench press 3x10, 6, 5
2.) Incline Barbell Bench press 3x10, 6,5
3.) Seated Arnold press 3x10, 6, 5
4.) Side Laterals 3x15, 12,10
5.) Flat Dumbell flies 2x12, 10
6.) High Cable crossovers 2x15, 10
7.) Dumbell Floor Press 3x8, 6, 4
8.) Weighted Bar dips 3x10, 8, 6

Pull Day B (Back, Traps, Biceps)
1.) T-Bar rows 4x12, 10, 8, 6
2.) Weighted Pull ups 4x12, 10, 8, 15
3.) Barbell Rows 3x15, 12, 10
4.) Seated Face Pulls 3x15, 12, 10
5.) Lat pulldown 3x15, 12, 10
6.) Alternating Dumbell curls 3x15, 12, 10
7.) Preacher curls 2x12, 10

Leg Day B (Quads, Hamstrings, Calfs)
1.) Front Squats 4x20, 15, 12, 10
2.) Bulgarian Split Squats 4x20, 15, 10
3.) Romanian Dead lifts 4x12, 10, 8, 6
4.) Pull throughs 3x10, 8, 6
5.) Weighted Hyperextensions 2x20, 15
6.) Calf Leg press 3x30, 20, 10

Should I go 2 on 1 off then 1 on 1 off, or just 3 on 1 off?

I change my routines usually every two months or so. The only thing I don't like about this is there no box squats in there because I can't deadlift and box squat in the same day.

Originally Posted by cshea2

Fair enough, cut volume in half? Reduce Reps for the A part for strength, then have B be for dynamic.

Reduce reps and exercises for bothe A&B.

Lets look at a day in Part A

Push Day A (Chest, Shoulders, and Triceps)
1.) Flat Barbell Bench press 3x10, 6, 5 Chest dominate exercise
2.) Incline Barbell Bench press 3x10, 6,5 Chest dominate
3.) Seated Arnold press 3x10, 6, 5
4.) Reverse flies 3x15, 12,10
5.) Flat Dumbell flies 2x12, 10 Chest dominate
6.) High Cable crossovers 2x15, 10 Chest dominate
7.) CG Bench press 3x8, 6, 4 Chest is secondary muscle in this lift
8.) Weighted Bar dips 3x10, 8, 6 Chest dominate, depending on the angle of decent, at the very least seconday muscle

For example, I might select two chest dominate dominate exercises and drop the others. In the rep range of 3x8 (You need to find a weight where you can't do 3x8. For example, you find a weight heavy enough so you get something like 8, 7, 5 that would be fine. Once you can lift that weight for 3x8 you know you need to increase the weight again and work on getting that weight up to 3x8.)