Using Cowpimps thread here is my routine.

[poloblue22]

Here is the routine I worked out using the threads above, as stated in them I am keeping my weights between 65%-85% of my 1RM.

Monday:
Bench Press 5 sets of 10x 65%, 8x70%, 8x75%, 5x80%, 7x65%, 7x 66%
Decline Press 9x65%, 7x70%, 7x75%, 6x85%, 12x 70%
Decline Flys 10, 8, 8, 8, 8..... I don't have my 1RM yet.
Incline Press *I was completely exhausted at this time* 10, 8, 8, 8, 8
10 min low intensity cardio.

Tuesday:
One arm DM row 10, 8, 8, 8, 8
Cable rows 10, 8, 8, 8, 8
Bent Row 10, 8, 8, 8, 8
Pull down 10, 8, 8, 8, 8
Deadlift 8, 8, 8, 8
Dumbell Shrugs 5 sets of 10
10 min low intensity cardio

Wednesday:
Off

Thursday:
Leg Press 10, 7, 7, 7, 7
Leg extension, 10, 8, 8, 8, 8
Squat 5 sets of 7 reps
Stiff legged deadlift 5 sets of 7 reps
Standing calf raises 5 sets until failure

Friday:
Overhead tricep extension 5 sets of 8
Incline dumbell curls 5 sets done until failure
Wrist Curls 5 sets done until failure
Hammer curls 5 sets done until failure
Dumbell military press 5 sets done until failure
10 min cardio

Saturday:
off

Sunday?


I am not sure what to do on sunday, any suggestions on whether I should do cardio on sunday or no? Also the days that I am off would it be beneficial to do HIIT.

As for my Calorie intake I am trying to keep it around 2100-2400 with only 30grams of carb intake daily. As for supplements I am taking 6 caps of fish oil 3 in the morning 3 at night. Any suggestions and answers would be helpful.

Btw I did chest yesterday when I woke up this morning the soreness felt amazing haven't been that sore in a long time thanks cowpimp for the write-up.

[CowPimp]

Originally Posted by poloblue22

Here is the routine I worked out using the threads above, as stated in them I am keeping my weights between 65%-85% of my 1RM.

Monday:
Bench Press 5 sets of 10x 65%, 8x70%, 8x75%, 5x80%, 7x65%, 7x 66%
Decline Press 9x65%, 7x70%, 7x75%, 6x85%, 12x 70%
Decline Flys 10, 8, 8, 8, 8..... I don't have my 1RM yet.
Incline Press *I was completely exhausted at this time* 10, 8, 8, 8, 8
10 min low intensity cardio.

I don't understand the point of those last couple of bench press sets. Those look more like warmup sets. Also, I would do the flys at the very end, unless you were pre-exhausting your chest before the inclines and supersetting with them or something like that. I also don't feel 20 sets targetting your chest is the necessary, but it is probably fine if you've worked yourself up to using that kind of volume.

Tuesday:
One arm DM row 10, 8, 8, 8, 8
Cable rows 10, 8, 8, 8, 8
Bent Row 10, 8, 8, 8, 8
Pull down 10, 8, 8, 8, 8
Deadlift 8, 8, 8, 8
Dumbell Shrugs 5 sets of 10
10 min low intensity cardio

Wednesday:
Off

Put deadlifts on leg day. Besides that it looks fine. I prefer to get in some kind of pullup/chinup as opposed to pulldown, but that's personal preference. I still think the pulldown is a good exercise. I would most likely swap out one of the rowing movements for a chinup/pullup, but you would probably see great results without that change.

Thursday:
Leg Press 10, 7, 7, 7, 7
Leg extension, 10, 8, 8, 8, 8
Squat 5 sets of 7 reps
Stiff legged deadlift 5 sets of 7 reps
Standing calf raises 5 sets until failure

Don't think quads, then hams, then calves; think compound, then isolation (Although technically SLDLs are isolation, but they also require stabilization and stimulate a lot of musculature like a compound movement). I would reorder this day so it looked like this:

Squats
Deadlifts
Leg Press
SLDL
Calf Raises

Fuck the extensions. You don't need 'em. If you really wanted to do them, then superset like 2 sets of extensions with curls right after the SLDLs or something like that.

Friday:
Overhead tricep extension 5 sets of 8
Incline dumbell curls 5 sets done until failure
Wrist Curls 5 sets done until failure
Hammer curls 5 sets done until failure
Dumbell military press 5 sets done until failure
10 min cardio

Saturday:
off

Overhead pressing should be done first. I feel like wrist curls are kind of a waste, and 10 sets of curls are excessive. I guess if it works then keep it though. Really, I think you could tack these exercises onto other workouts and get rid of this day entirely, but I'm just a fiend like that.

Sunday?


I am not sure what to do on sunday, any suggestions on whether I should do cardio on sunday or no? Also the days that I am off would it be beneficial to do HIIT.

As for my Calorie intake I am trying to keep it around 2100-2400 with only 30grams of carb intake daily. As for supplements I am taking 6 caps of fish oil 3 in the morning 3 at night. Any suggestions and answers would be helpful.

Btw I did chest yesterday when I woke up this morning the soreness felt amazing haven't been that sore in a long time thanks cowpimp for the write-up.

Are you trying to cut right now though? What are your stats? You could do HIIT, it just depends on your goals.

[poloblue22]

I am trying to get cut, and thank you for the suggestions. As you said the 20 sets for chest def was exhausting, I wasn't able to do the incline like I really wanted to so I might cut the sets down to around 17 or so.

As for my stats I am 214lbs and I should have my body fat today or tomorrow. So sunday do HIIT? what about the days off should I do some low impact cardio for 15 mins?

[Raz]

30 gram's of carbs daily jesus my friend you say your cutting but that sounds ridiculously low to me! Anyhow im not an expert im just advising, i would post your diet into the diet forum an let the master's sort you out! To say you read the sticky's its not brilliant i came up wiv a better program than this! But CP as already commented an he's the man! 17 sets just for chest??? You are either an extremely advanced lifter or ur on alot of juice right?

[poloblue22]

Originally Posted by Raz

30 gram's of carbs daily jesus my friend you say your cutting but that sounds ridiculously low to me! Anyhow im not an expert im just advising, i would post your diet into the diet forum an let the master's sort you out! To say you read the sticky's its not brilliant i came up wiv a better program than this! But CP as already commented an he's the man! 17 sets just for chest??? You are either an extremely advanced lifter or ur on alot of juice right?

I am doing anabolic diet 30 grams is the amount recommended so far its working well.

My chest is i suppose my strongest muscle, I am not on juice or advanced I have only been taking lifting seriously for about 6 - 8 months now.

[Raz]

Originally Posted by poloblue22

I am doing anabolic diet 30 grams is the amount recommended so far its working well.

My chest is i suppose my strongest muscle, I am not on juice or advanced I have only been taking lifting seriously for about 6 - 8 months now.

Yes I thought about the anabolic diet after I posted my reply. Anyway please let me know how it goes on that diet, I was thinking of doing it but went for a well-balanced diet instead. Whether or not your chest is strong I definately reccomend not doing 17 sets especially as a natural trainer! In the gym foucus on quality not qauntity.

[dontsurfonmytur]

Same, I was thinking about the anabolic diet, but decided to do well balanced diet.....I was always interested in the anabolic diet...let us know how the cutting goes with the anabolic diet

[CowPimp]

Originally Posted by poloblue22

I am trying to get cut, and thank you for the suggestions. As you said the 20 sets for chest def was exhausting, I wasn't able to do the incline like I really wanted to so I might cut the sets down to around 17 or so.

If you are trying to cut some fat then throwing in HIIT cardio would be just fine.

As for my stats I am 214lbs and I should have my body fat today or tomorrow. So sunday do HIIT? what about the days off should I do some low impact cardio for 15 mins?

I think everyone should perform some moderate to vigorous (In the grand scheme of general daily activities, but fairly low intensity relative to what you could pace yourself at) activity on a daily basis. Even if it is only 15-20 minutes I think that's a great idea. I try to exercise 6-7 days per week even when I am bulking because I like it and it's good for your health.


Honestly, I don't really like the split you're doing. That shoulder/arm day is bleh. I really think you should consider some full body routines so that you can use circuits and boost up your metabolism even higher. They are so great for conditioning.

[poloblue22]

Originally Posted by CowPimp

If you are trying to cut some fat then throwing in HIIT cardio would be just fine.




I think everyone should perform some moderate to vigorous (In the grand scheme of general daily activities, but fairly low intensity relative to what you could pace yourself at) activity on a daily basis. Even if it is only 15-20 minutes I think that's a great idea. I try to exercise 6-7 days per week even when I am bulking because I like it and it's good for your health.


Honestly, I don't really like the split you're doing. That shoulder/arm day is bleh. I really think you should consider some full body routines so that you can use circuits and boost up your metabolism even higher. They are so great for conditioning.

The leg, chest days are fine then.

Monday chest
Tuesday back
wednesday off
thursday: legs - your routine

but what would you recommend for a full body workout. You are the man bro so whatever you recommend would be highly appreciated.

[CowPimp]

Originally Posted by poloblue22

The leg, chest days are fine then.

Monday chest
Tuesday back
wednesday off
thursday: legs - your routine

but what would you recommend for a full body workout. You are the man bro so whatever you recommend would be highly appreciated.

Push, pull, legs is good. The only reason I recommend full body is that I think circuits would help your weight loss. A simple template to use would be to pick like 6 exercises a session, create two 3 exercise circuits, and use rest intervals that you can handle while attempting to decrease these rest periods:

Circuit A:
Quad-dominant lower body
Horizontal push
Horizontal pull

Circuit B:
Ham-dominant lower body
Vertical push
Vertical pull

You could either do something like rest 30 seconds between each exercise, or blast through all three exercises and then rest 75 seconds. Either one would get your heart rate up and condition the Hell out of you while giving you a kickass metabolism boost and help your weightloss.

[poloblue22]

Alright I think I finally got this routine.

Monday - chest
Tuesday-back
wednesday-off
thursday-legs
friday - Full body Circuit A using the Workouts in your full body thread.
Sat-off
Sunday - Full Body Circuit B

[CowPimp]

Originally Posted by poloblue22

Alright I think I finally got this routine.

Monday - chest
Tuesday-back
wednesday-off
thursday-legs
friday - Full body Circuit A using the Workouts in your full body thread.
Sat-off
Sunday - Full Body Circuit B

Alright, you obviously want to stick to a split routine. Don't combine them like that, unless you are performing the circuits using very light weights for cardio conditioning purposes.

Just stick to push-pull-legs or an upper-lower split.

[poloblue22]

So wait I am confused what you are saying is do circuit a, circuit b, off, a, b... ?

[CowPimp]

Originally Posted by poloblue22

So wait I am confused what you are saying is do circuit a, circuit b, off, a, b... ?

Just don't worry about it. I fiend full body stuff too much; I have to get past my biases. Go ahead and perform a split, just make it a better more balanced approach. Push-pull-legs or upper-lower are my suggestions.