Hello friends,
Fairly long time reader/poster, and have made some decent gains over the years, thanks to the sound advice here (as a couple of photos I have up may show). I was indeed one of those "skinny weaklings" when I started, and have run the gamut from bulking up to a strong 173lbs all the way back down to a super-leaned-out (but still muscular) 125lbs. Overall, I'm pleased with my development and changes over the past six years, but things are getting... well, stale. Maybe not stale, but I wouldn't mind a change.
Right now, I generally work a three-day split, sometimes four, usually hitting the gym on Mon/Tues/Fri and using a couple of the off days for various kinds of exercise that are recreational - i.e. roller-blading, biking, etc. - nothing too strenuous or too long. This routine has been in place for the last year, at least.
As it sits: (x's referring to sets, and rep range is almost always 8, 6 at the least)
Mon: Chest/Biceps
- Dumbell inclines - 3 sets
- Dips (weighted, if possible) - 3 sets
- Pull-ups (weighted, if possible) - 3 sets
- Preacher bench - 2 sets
- Light abdominal work
Wed: Back/Triceps
- Bent-rows (dumbell) x3
- Seated-rows x1 or x2
- Pull-ups (weighted, if possible)x3
- skull-crushers x2
- close-grip bench press x2
Fri: Legs/shoulders
- 2x or 3x squats
- 2x or 3x RDL's
- 2x weighted calf raises
- 2x or 3 x Arnold presses
- 2x barbell raises
That's about it!
With minor variation here and there, I've trained with this program for quite some time, steadily upping the weights here and there or (unfortunately) dropping some when going through a cutting cycle.
I'm not entirely sure what my goals are, at present. When I was younger, bulking was the aim, but ultimately I've leaned out at around 130 pounds, and feel that the "lean" look suits me far more than when I had managed to get myself up to 170 pounds, and felt like an elephant given my frame size. While my present 130lbs may be quite light, I'm barely 5'6, and have wrists the circumference of a small child's - no exaggeration. To give you a further idea on size, I had a 26.5 inch waist in my most recent photo on here, though I'm more a 27.5, now.
Ramble over. I'm looking to update/change my routine if neccessary. Feel free to blast it a new one, or suggest slight modifications. Any input is appreciated.
P.S. - I should mention that I do prefer the "two parts per day" workouts; whole body work-outs usually leave me more than just drained, and as I play fairly competitive ice hockey on the side, I can't really afford to be on the ice and suffering from severe DOMS, which I can be prone to.
Fairly long time reader/poster, and have made some decent gains over the years, thanks to the sound advice here (as a couple of photos I have up may show). I was indeed one of those "skinny weaklings" when I started, and have run the gamut from bulking up to a strong 173lbs all the way back down to a super-leaned-out (but still muscular) 125lbs. Overall, I'm pleased with my development and changes over the past six years, but things are getting... well, stale. Maybe not stale, but I wouldn't mind a change.
Right now, I generally work a three-day split, sometimes four, usually hitting the gym on Mon/Tues/Fri and using a couple of the off days for various kinds of exercise that are recreational - i.e. roller-blading, biking, etc. - nothing too strenuous or too long. This routine has been in place for the last year, at least.
As it sits: (x's referring to sets, and rep range is almost always 8, 6 at the least)
Mon: Chest/Biceps
- Dumbell inclines - 3 sets
- Dips (weighted, if possible) - 3 sets
- Pull-ups (weighted, if possible) - 3 sets
- Preacher bench - 2 sets
- Light abdominal work
Wed: Back/Triceps
- Bent-rows (dumbell) x3
- Seated-rows x1 or x2
- Pull-ups (weighted, if possible)x3
- skull-crushers x2
- close-grip bench press x2
Fri: Legs/shoulders
- 2x or 3x squats
- 2x or 3x RDL's
- 2x weighted calf raises
- 2x or 3 x Arnold presses
- 2x barbell raises
That's about it!
With minor variation here and there, I've trained with this program for quite some time, steadily upping the weights here and there or (unfortunately) dropping some when going through a cutting cycle.
I'm not entirely sure what my goals are, at present. When I was younger, bulking was the aim, but ultimately I've leaned out at around 130 pounds, and feel that the "lean" look suits me far more than when I had managed to get myself up to 170 pounds, and felt like an elephant given my frame size. While my present 130lbs may be quite light, I'm barely 5'6, and have wrists the circumference of a small child's - no exaggeration. To give you a further idea on size, I had a 26.5 inch waist in my most recent photo on here, though I'm more a 27.5, now.
Ramble over. I'm looking to update/change my routine if neccessary. Feel free to blast it a new one, or suggest slight modifications. Any input is appreciated.
P.S. - I should mention that I do prefer the "two parts per day" workouts; whole body work-outs usually leave me more than just drained, and as I play fairly competitive ice hockey on the side, I can't really afford to be on the ice and suffering from severe DOMS, which I can be prone to.
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