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  1. #1
    Chemical King's Avatar
    Chemical King is offline Anabolic Member
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    Exersize suggestions please

    Ok having established which muscle groups im gonna train on which day, I was wanting some suggestions for the best exersizes for gaining the most muscle mass. So hear is my revised routine :

    DAY 1 : CHEST / SHOULDERS / TRICEPS

    DAY 2 : BACK / BICEPS / ABS /

    DAY 3 : ABS / LEGS

    If someone can give just 3 of the most beneficial exersizes for each muscle group that would be great.

    Im 25 yrs old, 6ft and 168lb and seriously wanna get big, ive already done the groundwork and am very lean with a low bf

  2. #2
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    chest-bench press-incline benchpress-d.b. flies but not equal to presses

    delts-mil press-side and fronr raises which are not equal to presses

    tricepts-close grip benchpress-skull crushers-?

    back-deadlifts-b.brow-weighted wide grip pull ups with palms facing away

    bicepts-b.b curl-d.b. incline curl-preacher curl/hammer curl

    abbs-decline twisting crunchy things

    legs-squats-squats-squats-followed by leg extensions and leg curls

    each exercise is proly in order of best to good

    i strongly suggest you split up your routine more

  3. #3
    kc's Avatar
    kc
    kc is offline Female Member
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    Quote Originally Posted by IronReload04

    i strongly suggest you split up your routine more

    that was my first thought....

  4. #4
    Chemical King's Avatar
    Chemical King is offline Anabolic Member
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    great reply. I would split up my routine more if I could but my problem is lack of time, id lkke to get a forth day in their but cam sometimes be a problem. But iderally id like to do my shoulders on a forth day and also do more abs

  5. #5
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    you can try dog crap

    or use a 4 day split

    work out 3 days a week and start the next week with day 4 of the split. and then in the middle of the week start with day 1, end the week with day 2. start the next week with day 3

    get what im sayin?

  6. #6
    Chemical King's Avatar
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    Yeah I could do that I suppose

  7. #7
    Chemical King's Avatar
    Chemical King is offline Anabolic Member
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    So my new routine looks a little like this :

    DAY 1 : Legs / abs

    DAY 2 : Chest / Triceps

    DAY 3 : Back / Legs

    DAY 4 : Biceps / abs

  8. #8
    Blown_SC is offline Retired Vet
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    Quote Originally Posted by shaun_brotherton
    So my new routine looks a little like this :

    DAY 1 : Legs / abs

    DAY 2 : Chest / Triceps

    DAY 3 : Back / Legs

    DAY 4 : Biceps / abs
    Where are your shoulders?
    Why not chest/tris, back/bis, leg/shoulders, and do abs/calves/forearms EOD?

    Bro, seriously look into Doggcrap if you are pressed for days...

  9. #9
    se11 is offline Associate Member
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    Quote Originally Posted by shaun_brotherton
    So my new routine looks a little like this :

    DAY 1 : Legs / abs

    DAY 2 : Chest / Triceps

    DAY 3 : Back / Legs

    DAY 4 : Biceps / abs
    Don't need abs 2x a week. Cardio and diet, are what are best for your abs. You don't really need legs 2x a week unless there either lagging behind or you want them bigger. That's usually what I do. You should also add in delts and traps.

    If you want you can also do back with bi's, a lot of people do that on the same day.

  10. #10
    Chemical King's Avatar
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    I tend to do my traps with my back and delts with shoulders but hear what you are saying.
    Im gonna sit down later and get all the main muscle groups down on paper and target each one seperatly, i think it would work better that way

  11. #11
    Chemical King's Avatar
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    I tend to do my traps with my back and delts with shoulders but hear what you are saying.
    Im gonna sit down later and get all the main muscle groups down on paper and target each one seperatly, i think it would work better that way

  12. #12
    Chemical King's Avatar
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    I tend to do my traps with my back and delts with shoulders but hear what you are saying.
    Im gonna sit down later and get all the main muscle groups down on paper and target each one seperatly, i think it would work better that way

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