Thread: My training routine

Why don't you post the exercises and amount of sets you're doing?

Was to lazy but I'll do it one sec

Chest
Flat bench- 215lbs 5x5
Incline- 185lbs 5x5
Incline DB- 50lbs 4x12
DB flies- 30lbs 4x15

Shoulder
Military press- 135lbs 5x5
Leaning lateral raise- 30lbs 4x8
Shrugs- 225lbs 5x5
DB press- 20lbs 4x8
DB shrugs- 45lbs 1-burnout

Tri
Skull crushers- 65lbs 5x5
Kick backs- 20lbs 4x8
Tri extensions- 45lbs 4x12

Back
Pull ups 4-burnout
Lat pull down- 120lbs 4x8
Do a few other workout but don't know what they are called

Biceps
Flat bar curl- 120lbs 5x5
DB curl- 50lbs 5x5
Hammer curl- 30lbs 4x12
Chin ups- 4 sets of burnouts

Legs
Deadlifts- 135 1x12 to warm up
Deadlifts- 275lbs 5x5
Squat- 185lbs 4x10 (can't use heavy weight cause if I fail I'll bust my ass no safety thing if I fall.
Leg extension- 120lbs 4x8
Hamstring curl- 50lbs 4x8

That's a lot of volume, I would cut that in half and up the intensity. And deadlifts and squats should be done first and probably on a different day. Legs are the biggest muscles and you need to train them more than your shoulders and biceps.

Which exercises would you cut

Legs and back aren't too much volume though.

K.
So if I do
Day 1- chest, tri, shoulder
Day2- back, bi
Day 3- off
Day 4- legs first then some bi
Day 5- off
Day 6- repeat

Would that be better? And what do you think about all that cardio? I'm trying to cut btw.

Chest
Flat bench- 215lbs 5x5
Incline- 185lbs 5x5
DB flies- 30lbs 4x15

Shoulder
Military press- 135lbs 5x5

Back
Deadlifts- 275lbs 5x5
Pull ups 4-burnout
Some kind of rows

Do legs on it's own day
Squat- 185lbs 4x10
leg press
cleans or front squats


5x5 is fine but just make sure you are trying to progress every time you work out.
The exercises I cut out aren't bad exercises except kickbacks are lame. Just rotate them in your routine to switch things up every week or two.

Cardio is fine I prefer biking because running is so bad for your joints. Oh and if you are cutting then I would take out all the isolation arm work it's hard to get bigger and smaller at the same time. Just focus on heavy compound movements for right now.

K. And I bump up everything 5lbs every week to keep it intense

Thanks for the help

If you can make strength gains on a cut that's great but don't worry about it if you can't. It's hard for the body to loose weight and gain strength unless you are brand new. And don't forget diet is just as important as training when it comes to loosing weight, and gaining.

Ya I track everything I eat am alternate my carbs/calories depending if I'm training that day. On days I train I bump up my calories to like 3000 and 200+ grams of carbs and protein. And on days I have off I max out at like 1900 calories with 160 grams of protein at least to protect muscle and no more than 30g of carbs. So far this has been working great and ya I have been making strength gains.

Originally Posted by ihateschoolmt

Chest
Flat bench- 215lbs 5x5
Incline- 185lbs 5x5
DB flies- 30lbs 4x15

Shoulder
Military press- 135lbs 5x5

Back
Deadlifts- 275lbs 5x5
Pull ups 4-burnout
Some kind of rows

Do legs on it's own day
Squat- 185lbs 4x10
leg press
cleans or front squats


5x5 is fine but just make sure you are trying to progress every time you work out.
The exercises I cut out aren't bad exercises except kickbacks are lame. Just rotate them in your routine to switch things up every week or two.

could do with some ham work there dontcha think?

Originally Posted by T_man

could do with some ham work there dontcha think?

You mean like deadlifts squats leg press cleans and front squats?