Maybe a little to much..

[Fashong]

I will never get a good routine will I lol.....








Day 1 : Chest, Biceps, Abs, Wrists and Back

Chest
Flat Barbell Bench Press : 3 x 6-8 reps
Flat Dumbbell Press : 2 x 6-8 reps

Back
Deadlifts : 3 x 6-8 reps
Chin ups : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps

Wrists
Wrist Curls : 2-3 x 6-8 reps

Abs
Crunches : 60
Weighted Situps : 60

Day 2 : OFF

Day 3 : Legs, Triceps, Wrists and Biceps

Legs
Squats : 3 x 6-8 reps
Leg press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps

Wrists
Wrist Curls : 2-3 x 6-8 reps


Triceps
Close-Grip Bench Press : 2-3 x 6-8 reps
Dips : 2-3 x 6-8 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps, Wrists, Abs and Biceps

Shoulders
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps
Close-Grip Bench Press : 2-3 x 6-8 reps
Dips : 2-3 x 6-8 reps

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps

Abs
Crunches : 60
Weighted Situps : 60

Wrists
Wrist Curls : 2-3 x 6-8 reps

Day 6 + 7 : Cardio


Forgot to add neck to :/ not enough days in a week, and my martial arts training is not added.

 

[Seanp156]

You don't need to be training biceps and triceps 2 and 3 times a week...

 

[j rizz]

ya, give the bis some time to recover, also, switch up the excersises.

 

[musclepump]

Remember, more isn't always better.

 

[KarlW]

I will never get a good routine will I lol.....

Nope............. j/k

Dude just hook up a basic 3 or 4 day a week routine from the Web. Stop fussing around with biceps and wrists and stuff. Mind you, this latest routine of yours is heading in the right direction.

 

[Yanick]

Nope............. j/k

Dude just hook up a basic 3 or 4 day a week routine from the Web. Stop fussing around with biceps and wrists and stuff. Mind you, this latest routine of yours is heading in the right direction.

i agree, start simple and as you learn and this stuff becomes like second nature you can start getting more detail oriented. you'd be surprised at what you can gain by doing full body 3x/week and only concentraing on the basic lifts like squats, deads, bench, dips, overhead press, pull ups and rows and all they're variations.

 

[Seanp156]

Yeah, listen to KarlW he gives good advice . He definately saved my from my horrible routine back in november with pretty much a basic chest/tri/should, leg, back/bicep split and now I'm trying to get the hang of PRRS with the help of others here on the board. It does take time to get used to all that you can do, so start with the basics.

 

[Fashong]

Where should I put biceps in on the week like what day in the middle or near the end? Stuff like this I don't understand because I don't want to go to long without working a muscle.

 

[P-funk]

fuck your biceps. do pull ups and they will grow. the amount of stress that you give yourself thinking about your bicep routine is causing you to relase cortisol and they are gettign smaller by the minute.

 

[musclepump]

fuck your biceps. do pull ups and they will grow. the amount of stress that you give yourself thinking about your bicep routine is causing you to relase cortisol and they are gettign smaller by the minute.

haha tell 'em P!

 

[Yanick]

fuck your biceps. do pull ups and they will grow. the amount of stress that you give yourself thinking about your bicep routine is causing you to relase cortisol and they are gettign smaller by the minute.

amen to that! gotta love those Lyle-isms

 

[Mudge]

Gee whiz dude, biceps are tiny muscles, lay off of them if you expect them to grow.

 

[ihateschoolmt]

Gee whiz dude, biceps are tiny muscles, lay off of them if you expect them to grow.

I agree. They don't need much work at all. I only do 4 direct sets for them once a week. That's the least sets I do for anything.

 

[shiznit2169]

the only reason why people love to do bicep curls so much is because it's the most "favorite" looking muscle guys like to show off when they are wearing t-shirts.

The average lifter will always do chest/bi/tri workouts, never doing legs, shoulders, and especially back.

 

[Yanick]

the only reason why people love to do bicep curls so much is because it's the most "favorite" looking muscle guys like to show off when they are wearing t-shirts.

The average lifter will always do chest/bi/tri workouts, never doing legs, shoulders, and especially back.

yeah pretty much, too bad those morons don't understand thats not how you will get big arms...naturally atleast. i have yet to see a guy with 20" arms and nothing else.

 

[Fashong]

Day 1 : Chest, Biceps, Abs, and Back

Chest
Flat Barbell Bench Press : 3 x 6-8 reps
Flat Dumbbell Press : 2 x 6-8 reps

Back
Deadlifts : 3 x 6-8 reps
Chin ups : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps


Abs
Crunches : 60
Weighted Situps : 60

Day 2 : OFF

Day 3 : Legs, Triceps, Wrists

Legs
Squats : 3 x 6-8 reps
Leg press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Wrists
Wrist Curls : 2-3 x 6-8 reps


Triceps
Close-Grip Bench Press : 2-3 x 6-8 reps
Dips : 2-3 x 6-8 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps, Wrists, Abs and Biceps

Shoulders
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps
Close-Grip Bench Press : 2-3 x 6-8 reps
Dips : 2-3 x 6-8 reps

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps

Abs
Crunches : 60
Weighted Situps : 60

Wrists
Wrist Curls : 2-3 x 6-8 reps

Day 6 + 7 : Cardio

This is renewed I changed it a little

Biceps are my favorite excercise

 

[Mudge]

You have triceps on day 3 and 5, I assume thats an error.

 

[Celtic Bhoy]

id just train each muscle once a week, except abs. Maybe its just me, but that seems faily low volume for your chest. durin the week you could end up doin more sets for your 'wrists' than your chest

 

[Fashong]

No because the chest excercise involves triceps a little so thats 3 times a week. lol

 

[Mudge]

Thats why I do triceps on chest day.

 

[Celtic Bhoy]

Thats why I do triceps on chest day.

Bingo. I just do biceps once a week and i do it on back day

 

[KarlW]

Here, try this:

Day 1 : Chest, Shoulders, Biceps, Abs

Chest
Flat Barbell Bench Press: 3 x 6-8
Dips: 2 x 6-8

Shoulders
Seated Dumbbell Press : 2 x 6-8
Standing Lateral Raises : 1 x 10

Biceps
Standing EZ Curl Bar Curls : 2 x 6-8

Abs
Weighted Crunches :2 x 20
Swiss ball side crunches: 1 x 20 each side

Day 2 : OFF

Day 3 : Back, Triceps

Back
Deadlifts : 3 x 6-8
Chin ups : 2 x 6-8
DB rows: 2 x 6-8
DB shrugs: 1 x 10

Triceps
Close-Grip Bench Press : 2-3 x 6-8
Skullcrushers: 2 x 8-10

Day 4 : OFF

Day 5 : Legs

Legs
Squats : 3 x 6-8
Leg press : 2 x 6-8
Stiff Legged Deadlifts : 2 x 6-8
Leg Curls : 1 x 6-8
Standing Calve Raises : 4 x 10

 

[Fashong]

Thank you I will start next week

 

[keelo1086]

question, is working a muscle group such as chest or biceps twice a week(Mon/Fri) overdoing it?

Alot of my friends have gotten big working muscle groups every other day but that contradicts alot of stuff on read on this forum.

 

[WATTS]

i have personally tried each bodypart 3 times a week (this was shit), twice a week (it was ok), then what im doing as of now, which ive made the best gains ever personally, but if you workout your muscles hard enough, with heavy enough weight, and proper form it will take you about a week to be fresh for the next workout on that same bodypart....i never go over 10 sets per bodypart..and do each bodypart once a week

 

[keelo1086]

yea. i have been doing each body part twice a week and have been noticing gains, the "less is more" is hard for me to except, so i settled at twice and week but am definitely considering changing to once a week.

any thoughts?