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  1. #1
    corrupt is offline New Member
    Join Date
    Mar 2002
    Edmonton, Alberta

    Routine of a champion... comments?

    Just kidding, its just my own routine that I'd like some comments on. First off, a little background: I'm a 19 year old natural BBer with 9 months of serious training under my belt. Measurements are small, as I've been cutting for what seems like forever. Started at in March at 207 lbs at approx. 16-17% bodyfat, down to 180 lbs (carb depleted) at 11-12% bf.

    Chest: 43"
    Arm: 14.5"
    Leg: 24.5"
    calf: 15"
    waist: 33"
    Measurements were taken today in a glycogen depleted state.

    Now, on to the routine:

    Monday: Chest/biceps
    3 sets incline db press - 6-10 reps
    3 sets pec-deck - 12-15 reps
    3 sets flat db press - 6-10 reps
    2 sets flyes - 12-15 reps
    1 set cable cross-over - rep out
    3 sets barbell curls - 6-10 reps
    3 sets barbell preacher curls - 8-12 reps

    Tuesday: Back/grip
    4 sets deadlifts - 6-10 reps
    4-5 sets of chins - as many reps as I can do
    3 sets barbell rows - 6-10 reps
    2 sets cable rows - 12-15 reps with a drop set
    racks hold & farmer's walk

    Wednesday: off or cardio if I'm up to it

    Thursday: Shoulders/traps/tris
    3 sets shoulder db press - 6-10 reps
    3 sets wide grip upright rows - 10-12 reps
    3 sets lateral raises - 12-15 reps; this is supersetted with upright rows
    2 sets bent over laterals - 12-15 reps
    3 sets db shrugs - 12-15 reps
    3 sets close-grip bench - 6-10 reps
    3 sets skullcrushers - 6-10 reps

    Friday: Legs/abs
    3 sets squats - 15-20 reps
    2 sets leg press - 12-15 reps
    3 sets stiff legged deads - 10-12 reps
    3 sets leg extensions - 12-15 reps
    3 sets leg curls - 12-15 reps
    3 sets calf raises - 30 reps
    2 sets seated calf raises - 30 reps

    weekends: off or cardio

    Any comments? I'm looking to lose more bodyfat; cardio is done 3-4 days per week for 30-45 minutes per session. Sometimes I do HIIT for around 20 minutes. Currently on a cyclical keto diet with 2 carb-up meals a week, usually on Wednesdays and Fridays. Calories are kept to 10-12 kcals/lb of bodyweight. I eat around 50-60 g of fibrous carbs, 180-200g of protein, and the rest fats. Not included in daily calories is a post-workout shake which includes 35-40g of carbs, as well as 40-50 g of protein.

    Let me know what you guys think!

  2. #2
    Gene is offline Associate Member
    Join Date
    May 2002
    New York City
    your biceps workout on monday will get in the way of your back workout on tuesday because back (chinups) indirectly train the biceps -- which in your case will be fatigued already (if not sore) and not allow you to go as heavy as you'd need for progress.

  3. #3
    Sema's Avatar
    Sema is offline Associate Member
    Join Date
    Mar 2002
    I agree, doing biceps together with back would be a lot better!

  4. #4
    skiboy is offline Associate Member
    Join Date
    May 2002
    good rule of thumb is 12 sets per body part

  5. #5
    ZTEM is offline Associate Member
    Join Date
    Sep 2001
    the gym
    looks good but you should switch up your routine every couple monthes

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