how does my routine look

rocket3971 · 12-05-2006, 12:37 AM

First let me introduce myself, I'm 21 weigh 234IBS and am 6'4. Im in the air force and have been working out since about 10th grade in high school. When i started to work out i weighed 160 pounds so I guess I can say i made some good progress. The problem is, over the last few months i have been having trouble gaining any more muscle. I have also realized my workout routine wasnt the best for maximum gains.

my old workout looked something like this

mon-chest
bb press 4x12,10,8,6 with increasing weight
incline db press " " "
cable flys '' " "

tues-back
pullups however many sets it takes to get to 50
cable rows 4x12,10,8,6 increasing weight
shrugs 4x10
deadlift 4x10

wed-off

thurs-bi's/tri's
bb curl 4x12,10,8,6 increase weight
preacher curl " " "
concentration curl " " "
skullcrushers " " "
tricep pulldown " " "
tricep extentions 4x10

fri-shoulders
db shoulder press 4x12,10,8,6 increasing weight
vertical ez bar raise " " "
lateral raise " " "

sat-legs
squat 4x12,10,8,6
leg press " " "
leg curls " " "

i know that is mostly overtraining so my new wo routine is looking like this

mon-fullbody
squat 3x6
bb press 3x6
db shoulder press 3x6
skull crushers 3x6
leg curls 3x6

tues-off

wed-fullbody
pullups-3x6
leg press 3x6
cable rows 3x6
deadlift 3x6
bb curl 3x6

fri-repeat mon
sat,sun off next monday reverse

Feel free to critique it as I am looking for any advice or knowledge thanks

**Gazhole** · 12-05-2006, 06:38 AM

Exercise selection on the new program looks much better, though personally i'd switch Cable Rows with DB Rows, and switch Leg Press to some sort of Lunge.

Dont use the same Sets x Reps configuration the whole time though. Try undulating periodization, so like:

Mon - 5x4
Wed - 3x12
Fri - 4x8

Week 1 - Full Body A, Full Body B, Full Body A
Week 2 - Full Body B, Full Body A, Full Body B

Or something.

I'd also move Deadlifts to the start of Fullbody B.

Have you read the training stickies?

Also, welcome to IM!

zl214 · 12-06-2006, 05:42 AM

you dont bench???

rocket3971 · 12-06-2006, 06:15 AM

bb press= barbell press

12-05-2006, 12:37 AM	#1
rocket3971 Registered User Join Date: Nov 2006 Posts: 19 Photos: 2	how does my routine look BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com First let me introduce myself, I'm 21 weigh 234IBS and am 6'4. Im in the air force and have been working out since about 10th grade in high school. When i started to work out i weighed 160 pounds so I guess I can say i made some good progress. The problem is, over the last few months i have been having trouble gaining any more muscle. I have also realized my workout routine wasnt the best for maximum gains. my old workout looked something like this mon-chest bb press 4x12,10,8,6 with increasing weight incline db press " " " cable flys '' " " tues-back pullups however many sets it takes to get to 50 cable rows 4x12,10,8,6 increasing weight shrugs 4x10 deadlift 4x10 wed-off thurs-bi's/tri's bb curl 4x12,10,8,6 increase weight preacher curl " " " concentration curl " " " skullcrushers " " " tricep pulldown " " " tricep extentions 4x10 fri-shoulders db shoulder press 4x12,10,8,6 increasing weight vertical ez bar raise " " " lateral raise " " " sat-legs squat 4x12,10,8,6 leg press " " " leg curls " " " i know that is mostly overtraining so my new wo routine is looking like this mon-fullbody squat 3x6 bb press 3x6 db shoulder press 3x6 skull crushers 3x6 leg curls 3x6 tues-off wed-fullbody pullups-3x6 leg press 3x6 cable rows 3x6 deadlift 3x6 bb curl 3x6 fri-repeat mon sat,sun off next monday reverse Feel free to critique it as I am looking for any advice or knowledge thanks

12-06-2006, 05:42 AM	#3
zl214 Registered User Join Date: Oct 2004 Posts: 143	you dont bench???
zl214 Registered User Join Date: Oct 2004 Posts: 143

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12-06-2006, 06:15 AM	#4
rocket3971 Registered User Join Date: Nov 2006 Posts: 19 Photos: 2	bb press= barbell press