workout routine

[hung-solo]

sup guys i need some tweeking on this so feel free to give some pointers.. also would this routine be better for bulking or cutting.. any help would be great..

day1: legs-- 1. leg presses- 3 sets 10-8-6-4- increasing in weight
2. squats on days that i dont leg press. due to back
3. leg extensions- 3 sets 10-8-6-4 increase in weight
4. leg curles-- 3 stes 10-8-6-4- " "
5. calf raises when i leg press... and squats also.

day 2: shoulders and bi's--- 1. preacher curls- 3 sets 10-8-6-4
2. straight barbell curl 3 sets 10-8-6-4
3.21's 3 sets 10-8-6-4
** some tweeking here too**
shoulders--
1. laterals- 3 sets 10-8-6-4
2. arnold press 3 sets 10-8-6-4-
3. static upright rows 3 sets 10-8-6-4

day 3: back and traps-- this is where i need the most help.. so jab away




day4: chest and tris-- 1. bench press flat 3 sets 10-8-6-4
2. inclined bench " "
3. declined " "
*** i alternate weeks with benching straight bar and bells and i mix flys in too
tris--
1. cable pull downs (wide and close grip) 3 sets 10-8-
6-4
2. close grip bench press 3 sets of 10-8-6-4
3. french press 3 sets 10-8-6-4
** need some advice on good excersizes on tris**


hey thanx guys for reading this

[hung-solo]

ok so no one wants to help ole hung here..

[ReX357]

Comments are in BOLD CAPS

sup guys i need some tweeking on this so feel free to give some pointers.. also would this routine be better for bulking or cutting.. any help would be great..

day1: legs-- 1. leg presses- 3 sets 10-8-6-4- increasing in weight
2. squats on days that i dont leg press. due to back
3. leg extensions- 3 sets 10-8-6-4 increase in weight
4. leg curles-- 3 stes 10-8-6-4- " "
5. calf raises when i leg press... and squats also.

OK

day 2: shoulders and bi's--- 1. preacher curls- 3 sets 10-8-6-4
2. straight barbell curl 3 sets 10-8-6-4
3.21's 3 sets 10-8-6-4
** some tweeking here too**
shoulders--
1. laterals- 3 sets 10-8-6-4
2. arnold press 3 sets 10-8-6-4-
3. static upright rows 3 sets 10-8-6-4

FORGET THE ARNOLD PRESS AND THE UPRIGHT ROWS. SWITCH THAT TO REVERSE FLIES AND MILITARY PRESS.

day 3: back and traps-- this is where i need the most help.. so jab away

I'D GO WITH:

DEADLIFTS
BENT OVER BARBELL ROWS
PULL UPS
DUMBELL SHRUGS

day4: chest and tris-- 1. bench press flat 3 sets 10-8-6-4
2. inclined bench " "
3. declined " "
*** i alternate weeks with benching straight bar and bells and i mix flys in too
tris--
1. cable pull downs (wide and close grip) 3 sets 10-8-
6-4
2. close grip bench press 3 sets of 10-8-6-4
3. french press 3 sets 10-8-6-4
** need some advice on good excersizes on tris**

FORGET THE CLOSE GRIP IF YOU ALREADY DID BENCH PRESS WITH THE BAR. SWITCH THAT TO DIPS (STRAIGHT UP TO TARGET THE TRICEPS) AND ADD SOME SKULL CRUSHERS IN THERE.


hey thanx guys for reading this

[Jantzen4k]

I'D GO WITH rex for back:

DEADLIFTS
pulldowns
BENT OVER BARBELL ROWS or t-bar rows
PULL UPS


id do shoulders before biceps
or try

day 1; legs
day 2; chest/tris
day 3;back/bis
day 4;shoulders/traps

[ReX357]

Also... If u use jantzen's split, I'd suggest taking a day off after legs, and one after back.

[hung-solo]

cool guys thanx.. this routine i displayed, is it better for bulking or cutting or both..

[ReX357]

I personally think there should be no difference in your routine when you bulk/cut except for the weight you use. Ronnie was on point in "The Unbelievable" doing is off season workout while cutting for the olympia.

But that's just my 0.02

[hung-solo]

I personally think there should be no difference in your routine when you bulk/cut except for the weight you use. Ronnie was on point in "The Unbelievable" doing is off season workout while cutting for the olympia.

But that's just my 0.02

ok well what was his offseason workout??

[Jantzen4k]

Also... If u use jantzen's split, I'd suggest taking a day off after legs, and one after back.

yeah. hung didnt post a rest day so i didnt think he used one.

[hung-solo]

yeah. hung didnt post a rest day so i didnt think he used one.

i alternate, depends on how i feel. i dont take more than 2 days off at a time.. sorry guys. i usually take off after legs and chest days..