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Hi all, Here is my new routine: Monday - Back, Biceps & Forearms Deadlifts - 3x4-6 Lat Pulldowns - 3x4-6 Seated Cable Rows - 3x4-6 Barbell Curls - 2x4-6 Dumbbell Curls - 2x4-6 Wrist Curls - 2x6-8 Dumbbell Wrist Curls - 1x6-8 Wednesday - Chest, Shoulders & Triceps Flat...

Monday -- Back, Biceps & Forearms Deadlift 3 x 4-6 Pull Downs to the Front 3 x 4-6 Seated Cable Row 3 x 4-6 Barbell Row 2 x 4-6 Straight Bar Curls 3 x 4-6 Hammer Curls 2 x 4-6 Wrist Curls 2 x 6-8 Tuesday -- Chest & Triceps Flat Barbell Bench Press 3 x 4-6 Incline Barbell Bench Press...

Monday - Back and Biceps Deadlifts: 3 ? 6 Pullups: 50 reps total T-Bar Rows: 3 ? 10 (2 second pause in the contracted position) Cable Rows: 3 ? 12 DB Shrugs: 3 ? 12 (with a 3 second squeeze at top) Barbell Curls: 3 ? 8 Incline Curls: 3 ? 8 Reverse Curls: 3 ? 10-12 Tuesday - Chest and...

Day 1 - Back and Biceps Deadlifts: 3-4 working sets Pullups: 50 Reps in as few Sets as Possible T Bar Rows: 3 ? 10 (with a 2 second pause in the contracted position) Cable rows: 3 ? 12 Dumbell pullovers: 3 ? 12 Heavy barbell curls: 3 ? 8-10 Seated alternating dumbell curls: 3 ? 6-10...

Monday Incline Dumbbell 3-4 sets, 6-8 reps Incline Flyes 3-4 sets, 10-12 reps Weighted Dips 3-4 sets, 6-8 reps Cable Crossovers 3-4 sets, 10-12 reps Tuesday Deadlifts 3 sets, 6 reps Wide grip pullups 3-4 sets, max reps Low Cable Rows 3-4 sets, 10-12 reps Lat Pulldowns 3-4...

i wrote 6 sets for squats because I dont have leg press/hack machine in my gym ok, so at least 6 reps for military press when it comes to back training I feel than even if I only do 4 sets of heavy heavy deadlifts and then 4 sets of heavy heavy pulldowns then my back is destroyed. and doms...

changed it a bit Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Incline Dumbbell: 4 sets for 6-8 reps. Weighted Dips: 4 sets for 6-8 reps. 4 sets of incline dumbbell fly for 10 reps 4 sets of cable crossovers for...

I corrected it a bit: Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Incline Dumbbell: 4 sets for 6-8 reps. Weighted Dips: 4 sets for 6-8 reps. 4 sets of incline dumbbell fly for 10 reps 4 sets of cable crossovers...

definitely mass gain

Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Flat Bench: 4 sets for 6-8 reps. Incline Dumbbell: 4 sets for 6-8 reps. 2 sets of cable crossovers for 10 reps. 2 sets of pec dec for 10 reps Back Deadlifts: 4 sets...

Monday: Quads, Hams, Calves Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db lunges - 4 lengths of a corridor Leg curls - 3 sets max reps with 12RM Leg extensions - 3 sets max reps with 12RM James' Three Minute Calf Workout Tuesday: Chest, Triceps...

i dont have that kind of machine. so you think 3 sets of full hanging leg raises after leg day would be ok?

ok thanks mates but i dont know what about abs

Monday: Quads, Hams Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Stiff leg deads - 4 sets max reps with 10RM Walking db lunges - 3 lengths of a corridor Leg extensions - 3 sets max reps with 12RM Tuesday: Chest, Triceps Incline db press -1-2 warm-up sets of 10 reps 4...

I do, but it is quite odd. More like lever-squat machine. I cant do squats with full range of motion on these. I cant even reach parallel. So i consider it useless... Sissy squats are extremely uncomfortable for me and i dont think they are good mass builder, are they?

Squats 4 x 10-12, Leg Extensions 3 x 10-12 Leg Curls 3 x 6-10, SLDL 3 x 10-12 Standing Calf Raise (one big continous dropset), Walking DB Lunges 12 steps each leg (done for 3 rounds) what do you think about this routine? sadly I dont have access to leg press...

Do you think that this is enough for a good biceps workout? BB Curl 3 x 6-8 DB Curl 3 x 6-8 every set is intense, done to failure, 1-2 cheat reps allowed in last set

uppp

if i do 5 heavy sets of squats i dont imagine myself doing front squats... i prefer machine hack squat after that so i can focus more on quads, not on keeping torso upright and do you think that another biceps exercise is needed? I mean there are two direct triceps exercises but only one...

i dont have time to do abs directly at gym (and also i dont want to lose focus) so i want to do BW routine at home on non-workout days. 2-3x a week 3 circuits: V-ups Hanging Leg Raises Plank Side Plank Do you think it will be good to tighten and strengthen the midsection?