Been doing great with this routine

**Tommy Gunn** · 12-10-2005, 06:52 AM

I've been getting great results using this routine. I've been doing it for 4 weeks now and I've gotten bigger and stronger. Thanks to everyone here who help me put together this routine:

Four days a week (increase the weight each set and the last set go to failure, I usually fail at the desired number of reps for the last set)

Day 1 Mon.

Deadlifts 4x5
Seated cable rows (v-bar) 12,10,8,6
Close grip lat pulldowns 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Seated hammer curls 12,10,8,6
Straight bar preacher curls 12,10,8,6

Day 2 Tues.

Flat dumbell press 10,8,6,4
Incline dumbell press 10,8,6,4
Incline dumbell flys 12,10,8,6
Tricep pushdowns (overhand straight bar) 12,10,8,6
4 way neck machine 4x10

Weds. OFF

Day 3 Thurs.

Squats 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Standing calve raises 14,12,10,8
Kneeling cable crunches 14,12,10,8

Day 4 Fri.

Seated dumbell press 10,8,6,4
Standing barbell front raises 12,10,8,6
Wide grip upright rows 12,10,8,6
Standing bent over reverse flys 12,10,8,6
Seated dumbell upright external rotation 14,12,10,8
Barbell shrugs 4x10

Sat. OFF

Sun. OFF

I'm 6' 230 25 years old. All natural, I don't even use creatine.

Thanks again fellas.

**Chemical King** · 12-10-2005, 07:01 AM

thas a pretty solid routine

**Flexor** · 12-10-2005, 08:24 AM

No offence, but judging by your workout it seems that you have ignored a lot of what has been said...

You have a practically non-existent tricep routine. Pushdowns are just a warmup compared to close grip bench, tricep dips and skullcrushers.

Your biceps workout is heavily biased towards the brachialis and long head of the biceps. Hammers are a good exercise, but they aren't hitting the medial head hard and instead load up the brachs and long head. Preachers are good for the brachialis and the long head, but again little activation of the short head because of shoulder flexion. Preachers are designed in mind to reduce recruitment from the biceps. You ideally need barbell curls followed by incline supinating db curls for the medial head. The incline stretches both heads of the biceps, working on the opposite principle of the preacher curl by instead hyperextending rather than flexing the shoulder. This targets the biceps and loads them up instead of the brachialis. Shoulder position is important in working the biceps because it is a multiarticulate muscle that acts at three joints, wrist, elbow and shoulder. So for biceps for example, barbell curls, preacher curls, incline supinating db curls would do the trick.

Unless you have a lower back problem, barbell rows as well as db rows are far superior to cable rows for strength and mass.

You need some seated calf raises as they alter the bias onto the soleus which is a predominantly slow twitch muscle that will need more work than the gastrosc.

Forget the reverse flies, that won't make your posterior delts grow. If you want to do them, chuck them in on back day after your rows when you would have worked your posterior delts hard with the compound exercises.

Other than that, it is a good workout for the split.

**S.P.G** · 12-10-2005, 10:41 AM

Originally Posted by Flexor

No offence, but judging by your workout it seems that you have ignored a lot of what has been said...

You have a practically non-existent tricep routine. Pushdowns are just a warmup compared to close grip bench, tricep dips and skullcrushers.

Your biceps workout is heavily biased towards the brachialis and long head of the biceps. Hammers are a good exercise, but they aren't hitting the medial head hard and instead load up the brachs and long head. Preachers are good for the brachialis and the long head, but again little activation of the short head because of shoulder flexion. Preachers are designed in mind to reduce recruitment from the biceps. You ideally need barbell curls followed by incline supinating db curls for the medial head. The incline stretches both heads of the biceps, working on the opposite principle of the preacher curl by instead hyperextending rather than flexing the shoulder. This targets the biceps and loads them up instead of the brachialis. Shoulder position is important in working the biceps because it is a multiarticulate muscle that acts at three joints, wrist, elbow and shoulder. So for biceps for example, barbell curls, preacher curls, incline supinating db curls would do the trick.

Unless you have a lower back problem, barbell rows as well as db rows are far superior to cable rows for strength and mass.

You need some seated calf raises as they alter the bias onto the soleus which is a predominantly slow twitch muscle that will need more work than the gastrosc.

Forget the reverse flies, that won't make your posterior delts grow. If you want to do them, chuck them in on back day after your rows when you would have worked your posterior delts hard with the compound exercises.

Other than that, it is a good workout for the split.

I agree...i see the front raises are there to.

I would also drop some sets....

4x5 on squats? use some higher reps as this will help with recruitment, thats if you trying to gain size.

your doing 12 sets on shoulder not including chest, i would cut that down. where are the side laterals??

No pull-ups bro.

**Flexor** · 12-10-2005, 10:53 AM

Originally Posted by S.P.G

I agree...i see the front raises are there to.

I would also drop some sets....

Oh MAN, I forgot those raises, how though? I always point them out, but this time you had the eagle eyes

and maybe drop the reps to 8 apart from legs, I think 12 is not really high enough to stimulate the type IIC fibres...

**S.P.G** · 12-10-2005, 11:00 AM

Originally Posted by Flexor

and maybe drop the reps to 8 apart from legs, I think 12 is not really high enough to stimulate the type IIC fibres...

Defo its hard work but 15-20 do the job.

Originally Posted by Flexor

Oh MAN, I forgot those raises, how though? I always point them out, but this time you had the eagle eyes

**novastepp** · 12-12-2005, 08:53 PM

Not Trying To Hijack...But Does Anyone Really Benefit From The Neck Machines?

**Flexor** · 12-13-2005, 05:36 AM

Originally Posted by novastepp

Not Trying To Hijack...But Does Anyone Really Benefit From The Neck Machines?

IMO they increase the chance of neck injury, and that is probably the worst thing you could injure as well as the lower back. I can't imagine it adding any mass to the neck muscles, they are only small. Deadlifts, shrugs, upright rowing and lateral raises all use the neck muscles as stabilisers. The sternocleidomastoid and splenius aren't really meant to work against heavy resistance, they are just for stabilisation and general neck movement so IMO working them through stabilisation is safer.