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  1. #1
    NEWKILLA's Avatar
    NEWKILLA is offline Junior Member
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    routine/work routine

    here lies my problems,

    i work 5 -10hr shifts--on my feet, heavy lifting , and a lot of running back n forth

    i get home @5.30pm then i hit the weights

    MONDAY--chest-tri s

    10-8-6 to failure heavy weights
    incline-bench and dumbells,flys and end with close grip bench
    skull-crushers and v-handle pull downs to finish them off

    WEDNESDAY--back n bi s

    deads--rows-cable pulls
    standing barbell--hammers--finish w preacher

    FRIDAY--shoulders/lats/delts

    military press-front lateral raises-shrugs--lat pull downs(wide grip)

    now from all the running around at work i get massive cardio and i have to eat
    like a horse just to maintain--now im on cycle and want to BULK--i don t want to get caught up with over training--bottom line is 3 days enough

    thanks


    KILLLLLLAAAAA

  2. #2
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    Lightbulb

    Quote Originally Posted by NEWKILLA
    MONDAY--chest-tri s
    incline-bench and dumbells,flys and end with close grip bench
    You do Incline/Flat both w/ DB's? then go back to CG Bench?! too much
    try Flat/incline/Flys(alternating DB's and Bar like once a month and Weighted Dips as a median to go from chest to tri's


    WEDNESDAY--back n bi s
    deads--rows-cable pulls Lat Pull Downs? or weighted Shoulder width pullups

    FRIDAY--shoulders/lats/delts Lats are back
    military press-front lateral raises-shrugs--lat pull downs(wide grip)
    Missing Bent over laterals (lean on bench and do 1 at a time for total burnage) to isolate Rear Delts more so than WG PullDowns
    You can rape your rear delts if you turn your Thumbs Down on your bent over lateral raises (improper form, but it works Piss on people who are overprotective of their rotator cuff)
    Overtraining is only something you need to worry about when you come off your cycle for sure.

  3. #3
    NEWKILLA's Avatar
    NEWKILLA is offline Junior Member
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    thanks for the reply,

    i typed that out just before i put my kids to bed--SUPA-DAD,

    I left out a lot of stuff--like my whole bi-routine,

    i was doing lats with shoulders just to mix it up, after doing 3-4 sets of deads i was pretty well shot, but i m thinkn maybe it might be easier to do a bodypart a day and go for the full 5 days--thanks for your input and im going to incorporate your advice tommorrow and see how goes

    KILLLLLLAAAAA

  4. #4
    NEWKILLA's Avatar
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    smoked my bi s so bad i hardly had any juice left for the back,

    a lil awkward in the begining but i ll get it

    KILLLLLAAAAAAA

  5. #5
    brew035's Avatar
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    doing it backwards

    Quote Originally Posted by NEWKILLA
    smoked my bi s so bad i hardly had any juice left for the back,

    a lil awkward in the begining but i ll get it

    KILLLLLAAAAAAA

    Its back first then bis. Your back workout will warm up your bis. Bis are incorporated alot in back so there is no way to do bis first.

  6. #6
    NEWKILLA's Avatar
    NEWKILLA is offline Junior Member
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    thats why i luv this place

    thanks bro, gotta say im in some "good" pain right now

    every day i learn sumthing new gotta luv it

    KILLLLLAAAAAA

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