Ben dur

im in the final stages (given your approval) of creating a new routine

i have some concerns with my leg work
i really want to gain a little weight in my arms (tris)and upper chest
my back has some substantial strength (20 pullups at 170+ lbs)


im not planing on incorporating a specific "leg" day
my plan is to do 4 leg exercises per week

1 exercise 3-4 sets on each day of my routine

for example



mon (push)
squats 3x10,8,6
flat press 3x10,8,6
incline pres 3x10,8,6
dips (weighted) 3x10,8,6
tri extension (time permitting) 3x10,8,6

tues (pull)
Romanian deadlifts 3x10
pull ups 4x16,12,10
bent over rows (olympic bar) 3x10,8,6
bicep hammer curls 3x10,8,8

thur (shoulders)
walking DB lunges 3x8
mil press 3x10,8,6
upright rows 3x10,8,6
dips weighted 3x10,8,6
side raises 2x10,8
front raises 2x10,8

fri (pull)
tues repeat



my weekends include any combination of the following (up to but not limited to possibly all of these examples)
5k
beach
club (9 times in 10 im DD otherwise i drink light, very light)
volleyball
football
sprinting
couching fat friends
ab work(rare)
partys (still DD)
short road trips
occasional promiscuous activities
surfing (hours of cardio)




currently im 172
5'11"
7-8% on calipers
10% consistently on an analysis
consuming a maintenance 2700 cal a day, but will be increasing to 3000 soon

supplements include
multivitamin
ZMA


im not concerned with gaining weight fast or anything
im pretty fucking excited with the way i look and feel now
but id like to gain bout an inch in my arms in the next few months if thats possible

21
5'11"
~175lbs
8% on elec. analyzer

bigsahm21

I'm on a similar split...I do full body workouts 4 times a week. Semi-low volume, high weight low reps. I'm squatting twice a week and dead-lifting twice as well, although never on the same day (I usually go M,T,TH,S). Anyways, I've been warming up and stretching properly, and making sure I don't go to failure, and I've been hitting PR's all over the place for my legs. My squats and deads have never been better.

Gazhole

I think the program would work better as a push/pull/legs by moving military press to push day replacing incline, then moving all 4 leg movements onto their own day and scrapping the rest of the shoulder day as its really not too critical.

Why that many dedicated shoulder movements while you have hardly any pulls for the whole body? Put another rowing variation and/or perhaps a unilateral lat pulldown.

Something like this, exercise selection wise:

mon (push)
flat press
military press
dips
unilateral lateral raises
unilateral tri extension

weds (legs)
romanian deadlifts
squats
walking DB lunges
single leg hyperextensions
calve raises

fri (pull)
pull ups
bent over rows
unilateral lat pulldowns
reverse flys
bicep hammer curls

Cuts it down to 3 decent days, still hitting all the bases, getting a bit more balance and leg work in there.

The lowered frequency will probably allow you to recover better for the weekend activities also.

What sorta periodization are we looking at here?

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Ben dur

i tend to do the same basic motions
flat press for instance is one of my favorite exercises
but most of my buddies prefer the bar, so i tend to move back and forth between the two from one workout to another

the same goes for incline, or military(which may also be subbed with arnold)

lunges squats and deadlifts are all pinnacle movements and having the variation of all of them seems sufficient to me. these are all pretty new movements to me anyhow

pullups, chinups, lat pulldowns are randomly subbed in

bent over barbell rows, db rows, "spider machine" randomly subbed

hammer curls, ez bar, concentrated curls... randomly subbed

weighted dips, bench dips, weighted pushups(diamond).. random sub



and in general my entire routine will be overhauled every couple months









additionally i tend to start an exercise with a weight suited for performing 10 reps
move up in weight and down in reps to 8
then 6

occasionally i will throw in a veing bursting 1-2 rep max, at which point im almost always impressed with myself

and on occasion ill trow in a high rep day

my workouts seem to be pretty random, just concentration on the same general movements, with varying weights, and various equipment setups.

21
5'11"
~175lbs
8% on elec. analyzer

Ben dur

also my workouts seem to run 45 min or less
and id rather not cut down to 3 days if possible...
the gym is my haven, and basically all of my friends are their every night

once im done working out we end up watching football, socializing, boxing, etc all night, and i understand working out every night is not advised, but i would rather not go to the gym JUST to socialize. im not that lame YET

i take meals with me, dont freak... i dont put off eating

21
5'11"
~175lbs
8% on elec. analyzer

Ben dur

any more advise?

21
5'11"
~175lbs
8% on elec. analyzer