Originally Posted by bk2718
Ok here is the workout I have been following for the past few weeks. Let me know what you guys think and if you have any ways to make it better.
in general i believe that you should always try and go up in weight and that each routine should be different then the last time you worked out a certain group (either by switching up order of exercises or adding different exercises.)
CHEST
Bench Press - I use the progession table that was posted on another thread. It was to help increase your bench press.
ButterFly 12-10-8-6 ----I add more weight each set.
Incline Bench with Bar or DB - 6-6-6-6 -----I use the same weight for each set. Should I change that up some and use different weight or more or less reps.
Incline Butterfly - 12-12-12 ----I use the same weight for all 3 sets.
imo, start with incline bench. id do either incline or flat flyes and add something like weighted dips, pullovers or cables
BACK and BI'S
Dead Lifts - 10-8-6 -----Use same weight
Lat Pulldown - 12-10-8 ----ALso increase the weight on each set.
Seated Row - 12-10-8-6------Increase the weight on each set.
Indv. Arm Row - 12-12-12-----Use the same weight for each set.
your doing 2 rows, id drop one and add some weighted or unweighted pullups. imo, i like doing barbell rows or t-bar rows
----Right after I do the arm rows I go right into my Bi's------
Hammer Curls - 10-8-8----I use the same weight for each rep.
Reverse Curls - 10-10-8 -----Increase the weight for each rep.
Con. Curls - 8-6-6 ----Incease the weight for each rep.
drop the hammer or reverse and add precher curls or standing barbell curls (e-zbar if your wrists hurt)
Shoulders and Tri's
Front Raises - 10-10-10 ----Use the same weight for each rep.
Shurgs with Bar - 15-12-12 ----Increase the weight for each rep.
Shoulder Press - 10-10-8------Use the same weight for each rep.
Side Raises - 10-10-10 ---Use the same weight for each rep.
i like to start with a press movement. id say start with military press or dumbell press, then carve out shoulder with lateral raises, upright rows, etc.
----RIght after side raises I go right into my tri's---------
CLose Grip Bench - 8-8-6 ---Increase the weight for each rep.
Tri pushdown - 15-12-10-8-----Increase the weight for 10 and 8 reps.
Db Kickbacks - 10-10-10----Use the same weight for each reps.
Over head Tri Press - 10-10-10---use the same weight for each reps.
id add skull crushers and drop one thing eow or so.
I do legs one day but I really dont have a set schedule of what I do...Usually squats and leg press, and some calf raises.
extensions and ham curls, dont forget
I do cardo 3 times a week for about 35 minutes a day.
So guys take a look at it and tell me what you think. I need all the help I can get I have made some great gains but I want to go above and beyond.
