Thread: this is my work out now-

Ditch the leg press and do deadlifts instead, i would.

No rows?

I would do rows and deadlifts on Wednesday.

In fact i would replace lat pulldowns with rows. Rows are better.

Originally Posted by awhites1

its winter so I'm just pretty much trying to lean bulk. i want to get stronger and bigger w/ out putting on too much fat. I know thats diet but exercises are important too

Right now: example

Monday: Bench press 3-4 sets 6-8 rep range
butterfly curls 3 sets 10-12 rep range

tuesday: Squats 3-4 sets 4-6 reps
leg press 3 sets 10-12 reps
leg curl 3 sets 10-12 reps
calf raises

wenesday: assited chin ups (*my lats are weak shut up) 3 sets of 10-12 w/ 30 lb assist right now
lat pull down 3 sets 10-12 rep range
bicep curls 3 sets 6-9 reps


short recap:
Chest and tri
Legs

Back and bi

legs
back/biceps

here's my question- I want to work in deadlifts but i like being able to work my entire body twice a week w/ one days rest. would it be too much to add in a day for that?

Give yourself some time to recover. You can run the 3-way split, 4 days a week.
For example
1- legs
2-off
3-chest/tri/delts
4-off
5-back/bi
6-off
7- repeat

List exercises I use
Legs: Squats, Hack Squats, SLDL, seated calves, leg curls
Chest/Tri/Delts: Incline BB, DB Flat/Incline, CGBP, Skullcrusher, pushdowns, front raises, shoulder press, side laterals, rev pec dec, rev DB swings
Back/Bi: Deadlifts, DB Rows, Wide Pulldowns, Close Pulldowns (standing up), Preacher Curls, DB hammer curls, cable curls, incline DB curls

lots of options. hit the major lifts first. squats, deads, bench press, pull ups, rows, overhead presses. hit these with low reps about 85% max. add in another lift that targets same body part but use a higher rep range. then any supplement iso work you want to do.

as noted above you can make it a 4 day or even 5 day split that you cycle through. no need to cram all your days into one week or drop down to a 3 day routine because they fit into one week.

audit your routine for balance.

if you want mass & strength check out gazholes article on the squat program in his blog. I am toying with doing it this winter

read builts blog.

nothing wrong with assisted pull ups. I use them all the time to hit the reps I want and maintain form.