New weekly routine

**BadassBeast** · 09-20-2004, 05:50 PM

Im kinda new at bodybuilding(working out for about 3 months).I justed work out different parts of my body when i felt like it which was alot of the time(about everyday) i used the 10-12 rep range and i can lift forever(usually about five different exercises with 4 sets each). I use a protien shake(Nitro Tech) and i have made great gains but still wanna get much bigger. I wanna work out each bodypart 2 times a week. Here is wat i was thinking about doing. Monday-chest,triceps,biceps(10-12 reps for 4 sets each)
Tuesday-back,shoulders(10-12 reps for 4 sets each)
Wednesday-rest
Thursday- biceps,chest,triceps(5-6 reps for 4 sets each)
Friday-shoulders,back(5-6 reps for 4 sets each)
Saturday-work on abs and forearms
Sunday-rest
I would like to see how well this would work for me,but if any more knowledgable bodybuilders have some better suggestions for me i would appreciate it if you would post them for me

thanks!

**redspy** · 09-20-2004, 05:55 PM

Originally Posted by BadassBeast

I justed work out different parts of my body when i felt like it which was alot of the time(about everyday) i used the 10-12 rep range and i can lift forever(usually about five different exercises with 4 sets each).

You mention above you can "lift forever" so I'm curious how intensely you train. Do you train to muscular failure?

**BadassBeast** · 09-20-2004, 06:10 PM

thanks for posting Redspy, and i try to make the last rep in my 10-12 rep for 4 sets the last rep i can do. I do about 5 diff. exercises for each bodypart that i wanna lift using the 10-12 rep range for 4 sets for each exercise. I lift most of the time for about 2-3 hours and afterwards i still have the energy and most of my strenght to keep liftin. (i think i might have good genetics!) please post back. thanks

**redspy** · 09-20-2004, 06:48 PM

Originally Posted by BadassBeast

thanks for posting Redspy, and i try to make the last rep in my 10-12 rep for 4 sets the last rep i can do. I do about 5 diff. exercises for each bodypart that i wanna lift using the 10-12 rep range for 4 sets for each exercise. I lift most of the time for about 2-3 hours and afterwards i still have the energy and most of my strenght to keep liftin. (i think i might have good genetics!) please post back. thanks

Damn, you must have good genetics, after 1 hour of high intensity lifting I'm ready to leave the gym.

Personally I train each muscle group once a week as this gives me more recuperation time (hey, I'm a old man - 32). If you feel you can train each group twice a week go for it. The one area of caution I'll bring up is shoulders, you'll be training them twice a week and they're also heavily involved in chest and back work. Be careful you don't overtrain them.

Overall I'd recommend you keep the volume at the medium to low end and occassionally employ some advanced techniques like drop sets, forced reps and pre-exhaust so you constantly surprise your muscles - never them them get used to a routine. Change your exercises frequently to attack the muscles from different angles.

One more thing: where are the leg exercises?

Good luck, man.

**soxmuscle** · 09-20-2004, 07:06 PM

I had a very similar problem, yes problem. I never felt fatigued, I always thought I could do more, probably because I have an image problem, but the fact is these guys know what there talking about and if your going all out on every set, boy oh boy what a difference.

I cut my workout from 3-3.5 hours to just barely over 2 today, and I plan on cutting that time down to 1.5 hours by the end of the month.

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