Originally Posted by tannywild

I've been sittin on the same routine for quite a few months now, it's been doin pretty good.. but I need some modifications, as it seems my arms are outgrowing my chest!

Obviously the first thing I'd do is drop back on arms, and pick up on chest... So let me start by posting my old routine, then I'll start by posting a rough draft of a new routine...

OLD:

Day 1 - Chest / Triceps

DB Bench Press
Low weight x12
Max weight x7/8
Max weight x7/8

Incline DB Press
Low weight x12
Max weight x7/8
Max weight x7/8

Decline DB Press
Low weight x12
Max weight x7/8
Max weight x7/8...drop all of the decline work

Bench Flys
Max weight x7/8
Max weight x7/8

Incline Flys
Max weight x7/8
Max weight x7/8...pick incline or flat flys do not do both

Dips till failure

Cable Press Downs
Max weight x12
Max weight x7/8
Max weight x7/8...fuck this shit...2 sets of dips and 2 sets of skulls is enough

Skull Crushers
Max weight x7/8
Max weight x7/8

-------------------------------------

Day 2: Back / Biceps

Lat pull downs
Low weight x12
Max weight x7/8
Max weight x7/8

Lat rows (use a closer grip bar on lat machine)
Max weight x7/8
Max weight x7/8

One-Arm DB Rows
Max weight x12
Max weight x7/8
Max weight x7/8

Chin-ups till near failure

Seated Curls
Max weight x12
Max weight x7/8
Max weight x7/8

Hammer curls
Max weight x7/8
Max weight x7/8

Preacher curls
Max weight x12
Max weight x7/8
Max weight x7/8.....skip this exercise..6 sets of biceps is enough
-----------------------------

Day 3: Rest / re-coop

-----------------------------

Day 4: Shoulders / Light Chest

DB Front Raise
Low weight x12
Max weight x7/8
Max weight x7/8...skip this exercise

DB Lat raise
Max weight x7/8...10 reps and 3 sets
Max weight x7/8

DB Shoulder Press
Max weight x7/8
Max weight x7/8
Lift to failure, same weight as above

DB Shrugs
Max weight x12
Max weight x12
Failure, same weight as above

DB Bench.........skip this
Max weight x12
Max weight x12

DB Incline
Max weight x12
Max weight x12

DB Decline
Max weight x12
Max weight x12

Cable Crossovers
Max weight x7/8
Max weight x7/8
Same weight as above till failure....skip this excriment

Hardcore Cardio / Abs

------------------------------------

Day 5: Legs

Squats
Low weight x12
Max weight x7/8
Max weight x7/8
80% of weight above till failure

Extensions
Low weight x12
Max weight x12
Max weight x7/8
80% of weight above till failure

Calf raises
Low weight x12
Max weight x7/8
Max weight x7/8
80% of weight above till failure

My specs:

Age: 21
Height: 6"2
Weight: 215
Bodyfat: Gauged 3 weeks ago, was at 15%

.... I was going to post a new routine, but I figure i'll just let you guys criticize me for this one and edit as I see fit .. Thanks guys.

Originally Posted by tannywild

Awesome, thanks for the quick replies... I'll incorporate some deadlifts in and take out a few sets of extensions..

More criticizing please!