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  1. #1
    omarsid is offline New Member
    Join Date
    May 2005
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    19

    Need Help With a New Routine

    I've been training regularly for about 2 years now and have had the same routine for about 4 months now...it's time to switch the routine up and below is what I came up with. I'm 22 years old, 6'3" 245lbs, not sure about b/f but it's higher than I would like it to be (probably around 20%)...I would like to drop some b/f and lean up and cut down to a solid 215-220, while adding some muscle at the same time. My diet is also extremely clean (2836 cal, 94 g fat, 148 g carbs, 364 g protein). What do ya'll think of this new routine and where/when would you fit in cardio and abs(if any)? I really enjoy doing arms and I could use some more size on them, so that's the reason for twice a week on arms. Thanks for the help!


    ARMS DROP-SET WORKOUT (5 Day On-1 Off)
    Day 1: Chest
    -Bench Press: 6 sets: (12, 4, 8, 10, 12, rep out)
    -Incline Bench Press 3 sets: 6, 8-10, 12
    -Pec-dec flyes 3 sets: 6, 8-10, 12
    -Hammer-strength decline press 3 sets: 8, 8, 10-12
    -Cable-flyes (lowers) 3 sets: 12, 12, 12
    -Cable-flyes (uppers) 3 sets: 12, 12, 12

    Day 2: Back/Biceps
    -Pull-ups 3 sets: 12, 12, 12
    -Hammer-strength upper back 4 sets: 12, 6, 8-10, 12
    -Hammer-strength back iso-lateral 3 sets: 6, 8-10, 12
    -Dumbbell bent rows 3 sets: 6, 8-10, 12
    -Lateral pulldowns 3 sets: 6, 8-10, 12
    -Seated row 3 sets: 6, 8-10, 12
    -Back extensions 3 sets: 6, 8-10, 12
    -Standing EZ-bar curl 4 sets: 12, 6, 6, 8
    -Seated Alternate Dumbell Curl 3 sets: 8, 8, 10
    -One-arm Cable Curl 3 sets: 10, 10, 12

    Day 3: Shoulders/Triceps
    -Dumbbell Shoulder Press 4 sets: 12, 6, 8-10, 12
    -Hammer-strength shoulder press 3 sets: 6, 8-10, 12
    -Shoulder pec-dec 3 sets: 6, 8-10, 12
    -Barbell shoulder raises 3 sets: 6, 8-10, 12
    -Rope shoulder raises 3 sets: 6, 8-10, 12
    -Seated row wide 3 sets: 6, 8-10, 12
    -Shoulders/rear-delt superset 3 sets: 6, 8-10, 12
    -Cable shrugs 3 sets: 6, 8-10, 12
    -Dumbbell shrugs 3 sets: 6, 8-10, 12
    -Tricep dips 4 sets: 12, 6, 6, 8
    -Skull crusher 3 sets: 8, 8, 10
    -Reverse Grip Pressdown 3 sets: 10, 10, 12

    Day 4: Legs
    -Bike warmup (10 mins)
    -Leg Press 4 sets: 20, 12, 12, 10
    -Hack squat 3 sets: 12, 12, 10
    -Individual Leg press 3 sets: 12, 12, 10
    -Leg extensions 3 sets: 12, 12, 10
    -Leg curls 4 sets: 12, 12, 10, 10
    -Seated Calf raise 4 sets: 12, 12, 10, 10
    -Calf leg press 3 sets: 12, 12, 10
    -Calf press 3 sets: 12, 12, 10
    -Lunges 2 sets: 12, 12

    Day 5: Biceps/Triceps/Forearms
    -Close grip bench press 4 sets: 12, 6, 6, 10
    -Cable overhead EZ bar extension 3 sets: 8, 8, 10
    -Cable Pressdown 3 sets: 8, 10, 12
    -Cable Kickback 2 sets: 10, 10
    -Standing Barbell curl 4 sets: 12, 6, 6, 10
    -EZ bar preacher curl 3 sets: 8, 8, 10
    -Concentration curl 3 sets: 8, 10, 12
    -Hammer curl 2 sets: 10, 10
    -Barbell forearms (forward/reverse superset) 4 sets: 6, 8, 10, 12

    Day 6: Off

    Day 7: Repeat Cycle

  2. #2
    omarsid is offline New Member
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    May 2005
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    Come on ya'll, how about some input...I'd like to start this routine tomorrow morning

  3. #3
    Booz's Avatar
    Booz is offline AR-Elite Hall of Famer
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    one word mate "overtraining"!

  4. #4
    omarsid is offline New Member
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    May 2005
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    That's what I was worried about...any recommendations about what to cut out and when to throw some cardio and abs in there?

  5. #5
    IrollCAUSEimSWOLL is offline New Member
    Join Date
    Jan 2006
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    1
    Ya man alittle to much overtraining !!! I usually work out mon, tues, wed-off, thurs and friday and I have great result from doing that!! I always throw abs in when I work out, you cant over work them really (they are the fastest muscle to rehad) I sometimes do abs twice a day but its your personal choice .. as far as cardio goes try and do it on upper body days not over doing it !! I usually run at military pace (inbetween 5.0 and 5.7 speed) on the treadmill for about 20 to 25 minutes, every two minutes increase the incline then back it down for about 4 or 5 minutes .. and if your looking to get cut it will def help to achieve it quicker by more cardio and abs !!

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