MCPaulyB

Right now I work out 4 days on (m-th) and 3 days off. I know that this is not optimal, and I'm looking to change my routine up.

M - abs, chest, back (somedays)
Tu - Legs
W - abs, shoulders, back (somedays)
Th - abs, arms

I really need to switch up my routine big time and need some advice

I was thinking of this:

M - chest
Tu - back
W - legs
Th - shoulders
F - arms

OR

M - chest
Tu - legs
W - shoulders
th - cardio or rest
F - arms
Sun - back

Need advice!! Thanks!!

Doublebase

What are your goals, stats and how is your diet? I don't like any of those routines personally.

TJ Cline

This is my workout:

Monday; chest 9 sets , triceps 5 sets, quads 3 sets

Wednesday; latts 10 sets, biceps 5 sets, lower back 2 sets, hamstrings 3 sets

Friday; deltoids 9 sets, traps 4 sets,


I'm not really training legs hard right now, if I was I would do them on their own day. Check out the training journals to see what some of the other people are doing. As far as reps I change it every 6 weeks or so. Now I'm doing 5 or 6 reps on most exercises, but normally I stay around 10-12 reps.

Squaggleboggin

Day One: Deadlifts 3x3 (155), 3x2 (290); Tates 3x3 (___), 3x3 (___); Hammers 3x3 (40), 3x3 (50)

Day Two: Off

Day Three: DB Presses 3x3 (80), 3x2 (130); Lats 3x3 (___), 3x2 (___); BBs 1x30s (95), 2x45s (120)

Day Four: Off

Day Five: Squats 3x3 (135), 3x2 (240); SLDLs 3x3 (115), 3x2 (190); Jackknives 3x5

Day Six: Off

Day Seven: Off


That's what I do, and no one's said anything horrible about it, so I assume it to be fairly good. My goals are strength (hence the very low reps and high weights, high for me anyways) ones and really that's about all you need to know. Make sure at least a few more people view this thread or post to make sure this routine isn't horrible even though I'm using it, because you never really know. Let me know if you have any questions.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

Squaggleboggin

Oh, and make sure that you periodize and all that stuff, but I'm assuming you know all about that.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

MCPaulyB

I have been lifting for many years and do have a good athletic build. My goals right now are to improve upon this build, and to get my body fat down a bit. I am very satisfied with my chest and my legs, however the areas of which I would like to improve upon are my arms (particularly tris), and shoulders, and back. I want a more "rounded" look to my shoulders and arms. I recently changed my diet, and have upped my protein and fiber intake, and lowered my fat and carb intake. I have good abs, and with the change of my diet and increase in cardio, they will be fine.

In a nut shell, I'd like to gain a bit more lean muscle (not get too massive) and rip up a bit. Currently I'm about 178 lbs and 5'-10".