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  1. #1
    Ryano2005 is offline Associate Member
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    Question Workout routine help

    Hey,

    I want to change out my workout routine were I can gain some solid mass also while losing a little bit a fat if possible here are my stats 6'1-6'2, 220 pounds and I got a good frame for building on, you can see my pics in the picture fourmn, but here is my work out routine as of now Monday: Chest / back
    Tuesday:biceps / triceps / delts
    Wensday: Off/ maybe a little cardio
    Thursday:Chest / Back
    Friday:Biceps / Triceps / Delts
    Saturday: off/ cardio ( if I feel like it )
    Sunday: off/ cardio ( if I feel like it )

    Well there it is, can any 1 think of a plan I can go by were I could get some dead lifts/squats/legs in there by any chance???? im clueless and I would greatly apperciate the help thanks.

  2. #2
    Flexor is offline Banned
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    Its difficult to concentrate on bulking while losing weight but with cardio and
    a good diet you will lose some weight to a point if you have high BF.

    If I were you I'd do this

    Monday: chest with front delts, triceps, calves
    Tuesday: back (with rows for rear delts)
    Wednesday: cardio
    Thursday: legs, calves
    Friday: biceps, shoulders (upright rows and lateral raises)
    Sat cardio
    Sun: REST


    Its best to work each group once a week with the exception of calves and forearms, and instead go to full intensity for each session. I notice your split says shoulders, triceps and biceps twice a week. You could only do this if you aren't hitting them hard enough. Upping intensity, and to a certain extent volume as well as introducing new exercises and tempos will bring new levels of pain meaning you can only work out one muscle group per week.

    Keep it simple like this. Front delts are hit with chest so just include some military presses and perhaps front raises on monday.

    Notice back and biceps are always at least three days apart to avoid overtraining of the biceps which are hit indirectly by back work

    Back and legs get their own days because they are huge muscle groups which require determination and intensity to train.

    From the look of your pics it seems you know what you're doing
    Last edited by Flexor; 10-17-2005 at 01:14 PM.

  3. #3
    decadbal's Avatar
    decadbal is offline Banned
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    personally i dont like any of the workouts listed.. your atlerations will be made thru your diet.. id hit each muscle group once a week... something like this

    mon. chest abs
    teus. delts, traps, calves
    wed, arms
    thurs back and abs
    fri. legs, and calves..

    you can rearrange the days, but id stick to once a week..

  4. #4
    Ryano2005 is offline Associate Member
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    Thank you for your input, bump for more info

  5. #5
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by Decadbal
    personally i dont like any of the workouts listed.. your atlerations will be made thru your diet.. id hit each muscle group once a week... something like this

    mon. chest abs
    teus. delts, traps, calves
    wed, arms
    thurs back and abs
    fri. legs, and calves..

    you can rearrange the days, but id stick to once a week..
    There’s some serious overlapping of body parts there along with a high potential for over training I much prefer FLEXOS approach..

    no flam intended deca !!!
    Last edited by S.P.G; 10-19-2005 at 06:29 AM.

  6. #6
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Ryano2005

    I want to change out my workout routine were I can gain some solid mass
    Then your FOCUS should be deads/squats/legs.

    Not what you have listed!

    ~SC~

  7. #7
    Ryano2005 is offline Associate Member
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    Okay Swole, how would I put that into a weekly schedule????? I know I need to focus on deads/squats/legs just dont know how to put it into a weekly routine.

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