Morikk11

I know there are several probably hundred threads about workouts, but after reading all the posts from back to september, I cannot find one exactly like this. So I was just wondering your thoughts on it. Any Help is greatly appreciated.

Just a quick background. I am 25 year old former USMC. I have been working out for about a year or so now. I am 6'5 about 225. Have a bit of belly to lose, but my diet is changing and that is quickly going away. Right now I am about 22% Body Fat. Just an educated guess. MY goal atm for the winter comming around is to get some bulk, but not so much that I cannot easily get rid of it in the spring.

One last thing. My calves are almost non existent, which is why I am Doing them 2x per week, so if anyone has any new tips for bigger calves it would be greatly appreciated.

So here it is

MONDAY-(Back, TRI’s, ABS)

BACK-(Dead Lifts 5 sets (12,10,8,8,6) Seated row 4 sets (10,8,8,6) Cable crossover delts 4 sets (10,8,8,8)

LATS- (Cable Pull downs 5 sets (10,8,8,6,6), Wide Grip Pull ups (10,10,8,8)

TRI’s(Scull Crushers 5 sets (12,10,8,6,6) Cable bar Pushdowns 4 sets (10,8,8,6), 1 arm concentration cable 4 sets (10,8,8,6)

ABS-(Abs routine)



TUESDAY--(LEGS, CALVES)

QUADS HAMS (Squats 5 sets (12,10,10,8,8) Leg Press 4 sets (10,8,8,6) Leg Curl 4 sets (10,8,8,8) Extensions 4 sets (10,10,8,8)

CALVES (Standing extensions 4 sets (10,8,8,6) Donkey 4 sets (10,10,8,8)



WEDNESDAY---OFF



THURSDAY –(CHEST,BI’S,ABS)

CHEST-(Flat bench bar 5 sets (12,10,8,8,6) Incline DB 4 sets (10,8,8,6) Decline bar 4 sets (10,8,8,6) Fly Machine 4 sets (10,8,8,6)

BI’s (Standing straight bar 5 sets(12,10,8,6,6), Incline seated DB 4 sets (10,8,6,6), Consentration Seated Hammer DB 4 sets (10,8,8,8)



ABS-(Abs routine)



FRIDAY-(SHOULDERS,TRAPS, Calves)

(Shoulders, traps)

Shoulders-(In front of neck Military press 5 sets(12,10,8,6,6) Upright rows 4 sets (10,8 8,6) Side DB raises 4 sets (10,8,8,6)

Traps-(Hammer machine shrugs 4 sets(10,8,6,6) Smith front bar shrugs 4 sets (8,8,6,6)

CALVES (Standing extensions 4 sets (10,8,8,6) Donkey 4 sets (10,10,8,8)



Thank you all in advance for all your information. This is an awsome forum lots of great information.

tjwes

I`d cut the sets way down, and take out a few things.

That`s a lot of volume, and overkill in certain areas in my opinion.

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Egoatdoor

I would agree that there is too much volume here. For someone is who been working out for a year, there is too much specialization here. I would focus on sticking to basic compound exercises and think more quality, less quantity. Do not be afraid to sometimes mix and match between exercises from week to week if you want some variety.

22 sets is way too much for the back and lats. Do deadlifts each workout as this and chins/pull ups are the best all around exercises. Get rid of the cable crossover delts. If you can handle 18 sets with full intensity, fine. I would rather see 14/15 sets and alternating between cable rows and pulldowns each workout.

13 sets for tris is way too much. I would rather see 6-8 ,but if you want to do nine, fine. Ditch the 1 arm concentration cables. This is a time wasting "shaping" exercise. Shaping and definition are more a function of genetics and body fat. At 22% BF, you have a long ways to go before you start to see truly defined muscle, so why waste time now doing this cheesy movement.
No complaints on leg workout, but make sure you do not develop an imbalance in development between the quads and hams. 13 sets of quads, only 4 for hams. You don't want to be one of those who looks great from the front and terrible from the side and rear. Take from someone who used to be in that club. If this is the case, add stiff leg deadlifts for hams and cut back the number of sets for extensions or get rid of them altogether.

Chest, way too much volume and "specialization". 13 sets of pressing??? Stick to flat bench and incline. Ditch the decline or alternate sometimes between that and flat bench. They effectively work the same area of the chest anyway.

Bis, again 13 sets too much!! For the same reason I talked about one arm cable for tris, ditch the concentration curls.
Not too bad. Upright rows also work the traps ( as do deadlifts indirectly), so three trap exercises is too much. Do only two of the three.

You are doing good with working those weak calves twice a week. I'm another one of those "born with no calves" people and I do the same most of the time. I have found that changing rep schemes seems to work. The first workout I do my normal rep scheme. The second workout, I go higher, sometimes as high as 20 reps. Also, if you have the right type of machine in your gym, I find doing toe presses on the leg press machine very effective, especially at high reps, in pumping blood into my calves. I sometimes do these instead of standing calve raises.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Morikk11

Great thanks for all the info. One thing with all the sets I should have put was that the first 1 or 2 sets of the major group working was my warmup. I will still nock a few sets off of everything though. I think my eyes were just a bit big for the paper.