Johnnny

Here is my current Bodybuilding routine & Meal schedule. I change my bodybuilding routines every 4-5 weeks but only changing exersizes to other veriations.

Monday: Chest & forearms with 5-10mins abs & 15mins treadmill
4 sets of flat bench press (light warm up set not included)
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again)

4 sets of incline bench press either free bar or heavy smith machine (light warm up set not included)
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again)

4 sets of Floor bench presses on the squatting rack witht the supports adjusted all the way to the bottom to be used as a bench rack. This exersize helps you develop power on in your chest & regular bench press as well as the triceps.
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again)
My chest only takes 35mins max.

Forearms
3 sets of standing reverse barbell curls
3 sets of seated barbell wrist squeeze
10mins

Tuesday Back only: My back only takes 45-55mins maximum.

4 sets of wide grip chin ups if you can do your own weight or on a chinup guide machine until you can do your own weight. Do as many reps as possible per set & each set try to do more.

3 sets of bentover barbell rows with a wide grip. It wiil build more width & thickness
1st set 2-4 reps
2nd set 8-10 reps
3rd set 12-14 reps

3 sets of T-Bar Rows using a 45lb bar, a wide grip cable row handle & stacking 25lb weights on the front end of the bar.
1st set 2-4 reps
2nd set 8-10 reps
3rd set 12-14 reps

3 sets of 1arm dumbell rows
1st set 2-4 reps
2nd set 8-10 reps
3rd set 12-14 reps

3 sets of either hammer strength reverse grip lat pulldown or reverse grip pulldown on the regular latpulldown machine. If you have the hammer strength version I usually use 1arm at a time as it give a better contraction.
1st set 2-4 reps
2nd set 8-10 reps
3rd set 12-14 reps

3 sets of hyperextions for lower back. I don't do deadlifts much anymore as many bodybuilders I've spoken to told me it's not the best for building size. Even though it builds raw power. I only do it once a month or something plus doing it every week will eventually burn you out physically.
1st set 2-4 reps
2nd set 8-10 reps
3rd set 12-14 reps

Wednesday: Rest

Thursday Arms: I superset arms as it builds better size & strength & provides huge muscle pumps. My arms take no more than 35mins
First arm exersize
1 set of close grip bench press
1 set of standing dumbell curls
1 set of close grip bench press
1 set of standing dumbell curls
1 set of close grip bench press
1 set of standing dumbell curls
Each set I lower the weight for both bi's & tri's & do more reps.

2nd arm exersize
1 set of skull crusher tricep extensions with 45lb bar & weights
1 set of seated bicep hammer curls
1 set of skull crusher tricep extensions with 45lb bar & weights
1 set of seated bicep hammer curls
1 set of skull crusher tricep extensions with 45lb bar & weights
1 set of seated bicep hammer curls
Each set I lower the weight for both bi's & tri's & do more reps.

3rd arm exersize
1 set of 1arm tricep cable pushdowns
1 set of dumbell concentration curls (elbow on your knee)
1 set of 1arm tricep cable pushdowns
1 set of dumbell concentration curls (elbow on your knee)
1 set of 1arm tricep cable pushdowns
1 set of dumbell concentration curls (elbow on your knee)
Each set I lower the weight for both bi's & tri's & do more reps.

Friday: Shoulders, Traps, & Neck.
My shoulders take 30mins, Traps take 15mins, Neck 5-10mins max
Never do seated Military press behind your neck as you can hurt your rotator cuff & put a strain on your spine. Always bring the bar infront of you down to shoulder level.
Seated Military Press either with a free bar or the heavy smith machine bar.
4 sets of flat bench press (light warm up set not included)
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again)

Side Lateral raises (side deltoids) but make sure you twist the back of your hand slightly so you work the entire side delt.
4 sets of flat bench press (light warm up set not included)
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again)

Rear deltoid flies. Sit a the end of a flat bench, lean forward so your chest touches your knees, put your feet as far forward as you can without falling of the bech. With the dumbells in your hands at the starting postion under your legs raise the dumbells well above the shoulder level even if you have to swing the dumbells slightly as this is the proper way to hit the rear delts. I don't use more than 30lb dumbells & work my way down to 15lb dumbells.
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again

Traps: I do 4 sets of either barbell shrugs or dumbell shrugs bringing my traps as high up as possible. Even you can't I try to aim for my ears as this is how you know you're going high enough. I superset the shrugs with narrow grip upright rows 4 sets.

Neck: If your gym has the neck machine I do 3 sets for the back of my neck, 3 sets for the right side of my neck, & 3 sets for the left side of my neck.
This workout shouldn't take more than 1hr, I do it in 50mins

Saturday: Legs & calves My legs take 45mins max & calves take 5-10mins max
4 sets of barbell squats going at least legs parallel to the floor or lower
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again

4 sets of Hack Squats squatting all the way down so your but almost touches the foot platform
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again

4 sets of Stiff leg deadlifts for hamstrings (not overly heavy)
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again

4 sets of lying hamstring curls
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again


6 sets of Toe Presses on the leg press machine by putting the balls of your feet a the edge of the foot platform & squeeze the balls of your feet
set 1: do a weight that you can only do 2-4 reps
set 2: do a weight that you can only do 6-8 reps (take off some weight)
set 3: do a weight that you can only do 8-10 reps (take off some weight again)
set 4: do a weight that you can only do 12-14 reps (take off some weight again
set 5: do a weight that you can only do 16-18 reps (take off some weight again
set 6: do a weight that you can only do 20-22 reps (take off some weight again

I don't do cardio on this day as my legs are completely shot by the end.

Meal Schedule:

Meal 1 breakfast: 1serving of lean ground beef with 2 cups of oatmeal

Mid Morning Snack: 1 Whey protein shake & a bananna

Meal 2 Lunch: 1 chicken breast & 1 grilled sliced RED POTATOE

Meal 3 usually pre-worout meal: 1 Pollack fish (no mercury like canned tuna) fillet, 2 cups of bagged oatmeal, & several slices of peaches

Post Work out: 1 whey protein shake & a bananna

Meal 4 after I get home from the gym: 1 chicken breast & 1 RED POTATOE

Meal 5 mid evening: 1 serving of lean ground beef & either steamed brocoli or steamed green beans or peas

Meal 6 1hr before bed: 1 serving of Pollack Fish fillet


I also try to drink about 1500ml-2000ml of water a day. That would be 4-6 bottles of 250ml a day. I buy a case of Naya 32 bottles for $4 every week. When you are on a high protein diet you need to drink a lot of water cause if you don't, all that protein can be hard on your kidneys.


Well I think my training schedule is flawless as is my meal schedule. What do you think? I don't need as much carbs as I'm NOT an ectomorph & have had thyroid problems. What do you all think?

Johnnny

No opinions

titans1854

i've never seen pyramids that point down. you should add weight not take it away.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

Johnnny

I've been doing this for several years. Before my thyroid problems I was benching 320 for 4 reps & lowering the weight after the first set & so on. I was looking to add another 10 or 15lbs over the next few weeks at the time but then my thyroid problems developed.

titans1854

whatever works. your diet seems good to me but what the hell do i know.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

camarosuper6

How about this... this is how I used to train.

Mon Upper Body
2-3 sets each
set 1 (2-4)
set 2 (4-6)
set 3(optional) 6-8

Tue Lower Body
2-3 sets
same as above reps

Wed:
2-3 Upper Body Sets
set 1 (6-8)
set 2 (10-12)

Thur
Lower Body
repeat

Fri: Upper Body
set 1 (10-12)
set 2 (12-15)

Sat Lower
repeat

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


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Johnnny

For me personally that type of routine seems that it could cause over training very quickly. I've always believed to train one body part a day. Training major muscle groups on their own individual days so they have time to recover with 2 days to rest. I also ocasionally take 3 weeks off a year to rest or if I'm away on a trip.

Johnnny

Any more opinions?

Johnnny

Anyone?