New Routine

**Skyliner** · 12-07-2001, 02:36 AM

Currently at 145lbs and my goal is gain some lean mass (about 5-10lbs) with as little fat as possible. Eating ratio of protein/carbs/fat will be 1.3/1.5/0.4.

Please take a look at my sample routine, which is a 4 day spilt.

Monday: Back, Traps

1) Wide Grip Pullups: 3 x 8-10
2) Reverse Grip Pulldowns: 3 x 6
3) Bent Over Dumbbell/Barbell Rows: 10, 2 x 6-8
4) Deadlift: 3 x 6
5) Shrugs: 2 x 6
6) Time Chins: 2 x 20 seconds

Tuesday: Chest, Triceps

1) Low Incline Dumbell Press: 3 x 8
2) Flat Flyes: 3 x 8
3) Weight Dips: 3 x 8-10
4) Close Grip Bench: 3 x 6
5) Pressdown: 1 x 10 (optional)

Thursday: Legs

1) Squat: 5 x 5
2) Leg Press: 2 x 12-15 (lighter)
3) Leg Curl: 3 x 8-10
4) Hyper Ext: 2 x 10
5) Calf Raises: 2 x 15

Friday: Shoulders, Biceps

1) Dumbell Presses: 3 x 6
2) Side Lateral Raises superset with Front Raises: 3 x 6-8 each
3) Bent Over Raise: 2 x 8-10
4) Barbell Curls: 2 x 8, 1 x 12
5) Hammer Curls: 3 x 6-8
6) Wrist Curls; 2 x 10

The above routine is excluding warming up exercises and ab workout.

**Ms Figure** · 12-07-2001, 07:35 AM

ok looks good but i would do back and biceps rather than back and traps and train the traps with shoulders!

shoulders and Biceps do not really go together!

i would do your hyper extensions on back day and do stiff legged dead lifts for hams instead! as hypers hit the lower back and is primarily a lower back exercise! Your rep ranges also look very low!

But other than that looks good!

**ballast** · 12-07-2001, 08:44 AM

I think it looks pretty good.A few too many isolation exercises for my taste, but overall it looks productive.Good luck.

**Skyliner** · 12-07-2001, 06:57 PM

Thanks for the response guys.

Ms Figure: The reason why I do Back along with Traps is because all the Back exercises (esp. Rows and Deads) bang my Traps alot, thus I would end the workout with some Shrugs to polish it nicely. I know working Shoulders ALSO hit the Traps nonetheless, but right now I decide to stay with Trap training on Back day. Not to mention there will be 2-3 days rest in between for the Traps to recover. Am I doing the right thing? Also, is there a way to reduce Trap stress when working the delts?

For the Hyper Ext, it's more like a light finishing touch whenever I do heavy lower back work (Squat, Deadlift). Thanks for your advise, I'll throw them in during Monday as well just to treat my lower back better

As for SLDL on Thursday, initially I wanna do that. But this exercises hits my Traps (again) alot, and I might be overtraining it by hitting this particular muscle in(directly) on Monday, Thursday and Friday.

Anymore feedback is greatly welcome, thanks again!

**Ms Figure** · 12-09-2001, 02:48 AM

Hey skyliner i dont disagree at all about traps and back but you will also find that your traps get a lot of hitting when you do shoulders such as upright rows etc i just suggested shrugs with shoulders for this reason and also to cut your back workout down a bit so you could do biceps and traps could be done with shoulders and rear delts! Just my suggestion!

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