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  1. #1
    Assassinator's Avatar
    Assassinator is offline Associate Member
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    Howz this routine looking ???

    DAY 1:

    CHEST, BICEPS

    Flat BB Bench X 4
    Incline DB Press X 4
    Flat flyes X 3

    EZ BAR X 4
    Hammer Curls X 3
    Seated Alternating Curls X 3

    DAY 2:

    SHOULDERS, TRICEPS

    Military Presses X 4
    Shoulder DB Presses X 3
    Side Lateral Raises X 3
    BB Shrugs X 4
    DB Shrugs X 3

    DAY 3 :

    BACK, BICEPS

    Rear Pulldowns X 4
    Seated Rows X 3
    Underhand Pulldowns X 3
    DB Rows X 2

    Lever Curls X 4
    BB Curls X 3
    Hammer Curls X 3

    DAY 4 :

    LEGS

    Leg Extensions X 4
    Squats X 4
    Standing Calf Raises X 4
    Seated Calf Curls X 3

    Abs are done 2x a week

    SO..... WATCHYA THINK ?

  2. #2
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    Since I think your focus is on mass I'd

    add another chest exercise,
    swith d-bell rows with some barbell rows
    hamstring work (stiff legged dl's)
    instead of biceps 2x week, do dl's on back day.

  3. #3
    Assassinator's Avatar
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    Im actually working on size and definition.
    Not only mass.
    I got 11 sets for chest, dont you think its enough ?
    My chest routine works for me as it is right now.
    I just add cable crossovers for flyes occasionally and dips.

    But overall, is my routine ok ?

  4. #4
    Neo's Avatar
    Neo
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    Do chest and tris together and back and bis together. Add some exercises for your hamstrings and maybe deadlifts. (going with Vegas on this one) Try to do 4 or 5 exercises for each muscle group. Good luck, bro!

  5. #5
    Padawan's Avatar
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    I agree with Neo. Drop the bi's 2X a week, and do them on back day. IMO...

  6. #6
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    definetly train bi,s once a week. i would add more sets to your d.bell rows and do the first or second in your back day workout, and i would lose the db bell shrugs and add upright rows imo . but your work out looks ok to me and is very similar to mine.

  7. #7
    Assassinator's Avatar
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    Alright thanks everyone.
    Neo, i prefer doing bis with chest and tris with shoulders, i just have no energy left in them after a chest workout

  8. #8
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    Neo
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    Originally posted by Assassinator
    Alright thanks everyone.
    Neo, i prefer doing bis with chest and tris with shoulders, i just have no energy left in them after a chest workout
    That's the idea. Exhaust your muscles. Do chest and tris together and bis and back together. They work similar muscles and you will see great results. Trust me...it works ....

  9. #9
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    Neo,
    What exercises do you recomend for bi's and tri's?

  10. #10
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    Here are some good exercises, Romeo:

    Biceps: heavy Barbell curls, alternating dumbbell curls, hammer curls, preacher curl

    Triceps: Dips, french curls (tricep extension), kickbacks, close-grip bench

    Those are all you really need for the arms!

  11. #11
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    Neo
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    Originally posted by Romeo
    Neo,
    What exercises do you recomend for bi's and tri's?
    Tris ::: close grip bench press, skull crushers, french press, pushdowns, dips,

    bis ::: hammer curls, dumbell curls, chin ups, 21s, standing curls w/ez curl bar,

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