DimebagDarrell

here's my revised new routine. going for mass and strength. let me know if you can think of any tweaks or excercises i should substitute in order to hit things a little better. i know i dont need additional sets or reps, because this is how my body responds the best.


Day 01 - Chest
Flat DB Press - 3 x 6-8 reps
Incline DB Press - 2 x 6-8 reps
Flyes - 2 x 6-8 reps
Cable Flydowns* - 2 x 6-8 reps

* simulates a flye on an extreme decline

Day 02 - Back, Hamstrings
Deadlifts - 3 x 6-8 reps
Wide-grip rows - 3 x 6-8 reps
Lat Pulldowns - 3 x 6-8 reps
Good Mornings - 3 x 6-8 reps
Leg Curls - 3 x 6-8 reps

Day 03 - Triceps, Abs
CG Bench Press - 3 x 6-8 reps
French Press - 2 x 6-8 reps
Stiff-Arm Pulldown - 2 x 6-8 reps
OH Grip Pushdown - 2 x 6-8 reps
Weighted Incline Situps - 4 x 6-8 reps

Day 04 - Biceps, Quads, Calves
BB Preacher Curls - 3 x 6-8 reps
DB Hammer Curls - 2 x 6-8 reps
OH Grip BB Curls - 2 x 6-8 reps
Leg Press - 3 x 6-8 reps
Leg Press Calf Raises - 3 x 6-8 reps
Hack Squat - 3 x 6-8 reps

Day 05 - Shoulders, Traps, Forearms
Smith Shoulder Press - 3 x 6-8 reps
Reverse Pec Deck** - 3 x 6-8 reps
Upright Rows - 2 x 6-8 reps
Anterior Deltoid Cable Raises - 2 x 6-8 reps
Posterior Deltoid Cable Pull*** - 2 x 6-8 reps
DB Shrugs - 3 x 6-8 reps
OH Grip Forearm Curls - 2 x 6-8 reps
UH Grip Forearm Curls - 2 x 6-8 reps

** performed with dumbbells face down on incline bench
*** with cable pulley at head height, grab stirrup with opposite arm and pull across body keeping arm horizontal and elbow locked. similar to reverse pec deck


so....... any specific excercise that im missing? should i add something somewhere? im mainly posting this in case im missing something or should add an excercise that will work the muscle from a different angle if needed.

thanks!

cutting sucks.

LAM

personally I would put biceps with chest and traps with back and do shoulders/triceps.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

soxmuscle

do upright rows work more shoulders or traps?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

PreMier

Traps/medial head of the delt.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

soxmuscle

what day do you do them on? trap day or shoulder day?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

PreMier

I would do them on a back/trap day, because its a pulling movement.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

soxmuscle

okay thanks.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

DimebagDarrell

i have the shrugs and upright rows to work the traps and upright rows and shoulder press to work the medial head. also, deadlifts will help work the traps. what do you suggest i add? i can't do lateral raises because my shoulder pops and where the medial head attaches to the arm it gets SUPER sore for weeks. for some physiological reason it doesnt work for me.

cutting sucks.

Doublebase

Upright Rows blow. Do standing shoulder presses.

PreMier

The only direct trap work I do is shrugs and its 5x3sets. You have rear delt work, and a pressing movement, so that looks fine. You do have a lot of volume though.
Why are you doing your pressing on a smith machine?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.