Thread: Fter doing some research, heres my new routine

and I've been training with heavy weights for about 2 months..

anyone with some feedback please?

for me i don't think i would get very good intensity on back and tricep day due to working out the bi's and chest the day before, your arms are most likely to be pretty tired. Try throwing the back/bi's on monday and chest/tri's on tuesday

Why so many fly motions for chest i like what LAM prescribes to one incline, one decline, one flat, and one fly exercise( i switch up with dbells and barbells)
For back throwout one of the rows and pump out some pullups/chins, or maybe some deadlifts
Triceps get the dips with added weight when you get stronger and close grip bench press going
For legs i have found better results without the extensions, maybe replace them with some good monrings/stiff dl's to get the hammys some work
With shoulders throw in some heavy shrugs for the traps

well a couple of things. first off I notice that most days you are oding tow or three different movements that are basically the same, like chest day you have 3 sets of flat flys, 2 sets of incl flys, and then 2 sets of pec deck, and those are all basically the same movement. You need to focus on the big three, squat deadlift and bench. You can forget about things liek tri pressdowns putting mass on you. You need more compound multijoint movements bro, thats the most important thing. I would also be very concerned with the lack of volume of intensity on leg day. why is your volume on chest day higher than leg day. Wheres the Hamstring and calf training? Wheres teh core training, lowerback and abs? Its gonna sound silly, but to add mass you need to stop training like a bodybuilder. Big heavy movements are whats gonna get you to where you wanna be. you have to build a solid doundation before you do anything, and power movements will do that. flys and pressdowns will not. good luck man

For back throwout one of the rows and pump out some pullups/chins, or maybe some deadlifts
Triceps get the dips with added weight when you get stronger and close grip bench press going
For legs i have found better results without the extensions, maybe replace them with some good monrings/stiff dl's to get the hammys some work

aztec dudes got it right