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Thread: workout routine

  1. #1
    chest6's Avatar
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    workout routine

    hey guys heres my routine..im new here so feel free to give me crap thats what im looking for..
    Im 18 y.o. 6' 2" 240lbs

    I recently changed doing chest/triceps every 5 days..whatever day of the week it may fall on but it looks like this
    Bench Press: 4 sets of 8 reps
    Incline Press: 3 sets of 8 reps
    DB Bench: 3 sets of 8 reps

    I also do Back/biceps once every 5 days..same as above. I always take a day of rest in between my chest/tris and back/bis workout.
    Lat Pulls: 5 sets of 6 reps
    Seated Rows: 4 sets of 8 reps
    Bent Over Rows: 3 sets of 6 reps

    Shoulders every 5 days usually same day as chest/tris workout above
    DB shrugs: 3 sets of 8 reps
    Military Press: 3 sets of 6 reps

    Legs once a week
    Squats: 4 sets of 5 reps....2 sets of a 3 second pause at the bottom of 5 reps
    Deadlifts: 4 sets of 4 reps (or leg press) 4 sets of 5 reps
    Leg Ext: 3 sets of 8 reps
    Leg Curls: 3 sets of 8 reps
    or substituting straight leg dead lift: 3 sets of 6 reps

    PLEASE GIVE ME SOME ADVICE/OR TELL ME HOW MY ROUTINE SUCKS

  2. #2
    abstrack's Avatar
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    looks good to me. Is it working for you? What are your goals?

  3. #3
    chest6's Avatar
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    I actually changed it to this recently. Before, I was doing sets of 3 on bench for 6 weeks or so and i got some really good results and then they starting coming to a halt and my bench weight wouldn't budge. After reading a lot on this site and others it said to change your routine every 6-8 weeks or so. Currently i can get 305 for 3 reps and my max is probably around 335. Im shooting to get 405 as soon as possible....however long that may be

  4. #4
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    I figured I would do this for about 8 weeks and then try the Westside routine I've read about on this forum..maybe that will get me close

  5. #5
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    do deadlifts with back.


    unless your doing stiff-legged

  6. #6
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    yeppers, id definitely take away the seated rows and replace em with deadlifts on back day. deadlifts are the best back building excercise ever.

  7. #7
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    thanks guys..I'll switch it up. I was assumed I should do deadlifts with squats because I thought they worked similar muscles...I know they work the lower back well but I figured so did squats.

  8. #8
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    leg curl and leg ext are useless if you are trying to put on mass..

  9. #9
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    Quote Originally Posted by Jantzen4k
    do deadlifts with back.


    unless your doing stiff-legged
    yup what he said!

  10. #10
    chest6's Avatar
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    If I do deadlifts with back, and squat on a seperate day, am i not going to overtrain since deadlift and squat work very similar muscles??

  11. #11
    collar's Avatar
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    there is 2 ways of doing deadlifts
    bend legged which works ur lower back
    or stiff legged which works ur hamstrings
    so it depends what u are looking to work

  12. #12
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    not stiff legged..just conventional style is what i do usually..doesn't it work your legs and ass too?

  13. #13
    collar's Avatar
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    hmmm possibly but i do the 2 ways. so i get full concentration on lower back then full concentration on hammies.
    but if u prefer doing it that way go ahead

  14. #14
    chest6's Avatar
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    well ya i do it both ways too..i just do stiff legged on leg days to kill the hams...thats what they said to do up there^^

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