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  1. #1
    m1514 is offline Junior Member
    Join Date
    Nov 2002

    How is this workout routine?

    Heres what I have been doing:
    Monday-chest, triceps
    Tues-Legs, abs
    Wed-back, bi's
    Friday-abs, calves
    How does this look? Im 21, 187lbs, 6'3", consume 4000calories plus a day, fast metabolism, bf% around 10 I would guess, prolly less.

  2. #2
    Psycoswole's Avatar
    Psycoswole is offline Member
    Join Date
    Oct 2001
    Vegas, NV
    Looks fine bud. Are you trying to gain mass? Do you feel the routine is working well for you? If not then we can start looking for a change to root out the problem.

  3. #3
    m1514 is offline Junior Member
    Join Date
    Nov 2002
    My goal of 200 lbs seems out of my reach. Im leaning hard to aas right now. Any help? I eat 6-8 times aday, 4000+ calories, 400+ grams of protien. I think maybe my workouts are too long, they take about 45 min for one muscle group. Maybe I should break it down:

    flat dumbell press, 4 sets, 6-10 reps
    incline press, 4 sets, 6-10 reps
    dumbell flys, 4 sets, 8-12reps

    squats, 4x 8-10 reps
    lunges-barbell, same
    hamstring extensions, same
    quad extensions, same

    Wed-back bi's
    pull ups, 5-12 reps x4
    dbell rows, 6-10 reps x 4
    cable rows, 6-12 reps x 4
    dead lifts, 6-10 reps x 4
    alternating dbell curls, 8-10 reps x 4
    preacher curls, 6-10 x 4
    alternating hammers, same

    dbell press, 6-10 x 4
    standing military press not behind back, 6-10 x 4
    ?shoulder flys for lack of better terminology, same
    shrugs, same

    Fri-no probs there

    Overtraining perhaps?

  4. #4
    bigteez66 is offline Junior Member
    Join Date
    Oct 2002

    go heavy

    If you have been doing that routine for over a month or so I would switch it up and do like 5 sets of 5. I would do chest seperate, arms seperate, legs seperate, and back and shoulders seperate if you have time. I would only do a couple of exercises on each bosy part and do them really heavy with long rest in between sets to make sure you aren't prexhausted. Heavy weights = mass

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