swordfish

this is my current routine, my goal is of course to get bigger and stronger


monday- lower body
back squats - 3-4x6-8
stiff legged deads- 3x8-10
step ups- 3x10-12
bulgarian squats- 3x8
calf presses- 5x15-20


tuesday - upper body
bent over rows- 3x6-8
flat barbell bench-3x6
pulldowns-3x8-10
incline dumbell bench- 3x8
side raises- 3x8
dumbell curls-3x8
overhead db ext- 3x8


wednesday- off
thursday- lower body
front squats- 4-5x6-8
sumo deads- 3x5
walking lunges- 3x10-12
1 leg curls- 4x8-10
standing calf raises-4x15-20


friday- upper body
seated dumbell press- 4x6-8
pullups- 3x10-12
incline barbell- 3x8
cable rows- 3x8
dumbell bench- 3x8-10
dumbell curls- 3x8
skull crushers- 3x8

saturday- calves and abs along with some cardio and stretching
15-20 minutes of moderate intensity cardio
5-6 sets of calf raises
4-5 sets of seated calf raises


my diet is awesome, i eat 12-14 eggs a day( only about 5 or 6 are yolks) 1 can of tuna, rice, oats, potatoes, peanut butter, olive oil, whole milk, turkey, weight gainer, protein powderm, and plenty of water.

my supplements are kre alkalyn, bcaa, multivitamin, fish oil, glutamine peptides, and cyto gainer,

i get about 7 hours of sleep a night so that is no concern.

my question pertains to arms, they just seem to be laggin im thinking of doing my upper body earlier in the day and at night i leave the curls and extensions so i can focus on those more? would that be a bad thing>?

TJ Cline

Yes, drop that upper lower BS and do push, pull, legs

swordfish

how about devoting a day to arms alone? such as this

barbell curls- 3x8-10
dumbell curls-2x8-10
dips-3x8-10
skull crushers- 2x8-10
reverse curls- 3x6-8

something like that?

my arms arent lagging too much i weigh about 195 and with a good pump they are 17 inches, cold is a little over 16 for each so my arms arent too bad i just want them to match up to my back( which is extremely wide and thick)

kenwood

how big are ur arms? in inches? i dunno but i wouldnt do a workout just focused on curls and ext. maybe you should do a push/leg/pull routine so that when u go to do ur tri's/bi's they wont be worn out so u can do em to their fullest extent...well i guess you kinda get what i'm saying ...or u can devote a day to arms maybe like
mon: chest
tues:back
wed: off
thurs:legs
fri:arms

u can switch thurs. and fri. up if u wanna do arms on thursday
but i'm prolly the only 1 on board at 4am lol

kenwood

lol over 16" cold hmmmm...thats not bad haha mine are only 16" Pumped! lol

swordfish

at 155 lbs i doubt that, wait your 5'5 LOL nevermind

kenwood

u callin me a midget? lol j.k man....i am around 155-160lbs

mike456

are you kidding me at the end of a push or pull day your bis/tris are fuckin dead- by the time i get up to my bis/tris they are so fuckin week i can only liftt my 10 rep max about 2 times
they wont be worked to there fullest extent but they will fukin grow! do a push legs off pull legs off off
heres a great routine : u could choose your reps, since u want strength/size i would do about 4-8 reps for each exercise
Upper push
· Flat BB Bench Press- 3 sets
· Incline Bench - 3 sets
· Seated DB Overhead Press- 3 sets
· Weighted Dips- 3 sets
· Triceps extension- 3 sets

Upper pull
· Bent over BB row (BB)- 3 sets
· Seated Cable row- 3 sets
· Weighted Pull-ups or Lat pull-downs (Wide Overhand Grip)- 3 sets
· Upright rows- 3 sets
· Barbell curls- 3 sets

Lower 1
· Squats- 3 sets
· Leg Press- 3 sets
. Leg Extensions- 2 sets
. Calve press- 4 sets
. Weighted Leg Raises- 3 sets- 8 reps max each set

Lower 2
. Romanian Deadlifts- 3 sets
. Glute-Ham Raises- 3 sets
. Leg Curls- 2 sets
. Calve Press- 4 sets
. Weighted Crunches- 3 sets- 8 reps max each set

mike456

someone tell me thats not an A+ routine!

mike456

i should start sellin these

mike456

only 15 sets a workout and its still perfect! should take you about 35-45 minutes, sorry about the bragging, but i think this is the best workout i ever wrote

MyK

TJ Cline

mike456

foreman- lol, i never seen u give over a B+, usually a D-

MyK

if you want an A I want to see cycles mesocycles macro cycles, periodization, goals, diet. all the info, because if you dont post it Im assuming that it is bad!

myCATpowerlifts

Do what these guys have said.
Instead of trying to work your arms harder, lay off a bit.
I bet that will help a lot.

mike456

he will not be laying off, all the bigger compunds and then the 1 isolation will have his arms begging for rest- just because I didn't tell him to do 20 sets of curls and extensions- doesn't mean his arms aren't gonna get worked

stop being sarcastic it's not funny especially if you don't know what you are talking about...

myCATpowerlifts

If you responding to my comment, then you have it all wrong.
I was being completely serious. Too much direct arm work is pretty common.
Especially biceps. I see people doing a few sets of pull downs for back, and then doing like 10 sets of bicep isolationary exercises. It's annoying and it obviously doesn't work, don't people understand? The biceps are such a small muscle. It's overkill.

mike456

oh -my fault, lol i thought you were being sarcastic, im sure if any1 else read that they would have thought the same- thats the only bad thing about chatting with text, its alot harder to read if some1 is being sarcastic or not

CowPimp

Put on size overall. Sounds to me like your arms are proportionate to your body...

The only time it's bad to feel the burn is when you're peeing...

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