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  1. #1
    clubbinkid's Avatar
    clubbinkid is offline Associate Member
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    The Best Excercises

    Guys there are tons of crazy excercises what are the best ones here is my split and excercise routine.

    Cardio 5 days a week on an empty tank while cutting.

    SETS
    1-10
    2-8
    3-8
    4-6
    adding weight each time last set til failure

    every 8 weeks I lift hard for 2 weeks with sets of 6 4 4 2 or 8 6 4 2

    sunday.....Chest,Abs
    Monday....Back
    Tuesday...Legs,abs
    Wednesday Off
    Thursday....Shoulders
    Friday........Arms,abs

    My Excercises
    Chest
    Bench Press Barbell (rotate barbell dumb bell each week)
    Incline press Bumbell (rotate barbell dumb bell each week never barbell or dumbell 4 both excercises.)
    Chest Press
    Pec Deck

    Back
    Cable Pulldowns
    Bent Rows
    Low cable rows
    lateral Pulls (Machine)

    Legs
    Quads
    Leg Extensions
    Leg Press
    Smith Machine Squats
    Dumbell Lunges

    Hamstrings
    Leg Curls
    Stiff legged Deadlift

    Calves
    3 alternating excercises

    Shoulders
    Military Preses (roatating dumbell and barbell each week)
    Side Laterals
    Rear Laterals
    Shoilder Press (Machine)

    5 sets of dumbell and barbell shrugs super set

    Arms
    Straight Bar Curls
    Preacher Curls (e-z curl bar)
    Sitting Dumbell Curls

    Tris
    close grip bench
    Skull Crushers
    Cable Push downs

    forearms
    2-3 varied workouts

    Here it is critigue tell me how it looks

  2. #2
    decadbal's Avatar
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    lets see, my .02 is this, chest. stick with barbells, add cable crossovers, back, add deads and tbars, hypers as well, legs use normal squats no SM, hi reps for legs, around 15, arms, drop sittin DB curls, use incline istead or hammers add close grip bench to the end of skulls and add flatbar pushdowns, unless thats the pushdown u mean, shoulders, dont do MP 2diff times in a workout, if your not getin a good pump, then add wt or another set... thats what id do

  3. #3
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    Your back workout need some work... too many machines.

    Deadlifts, Pull-ups, and T Bar rows... all you really need...

  4. #4
    clubbinkid's Avatar
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    hypers, and tbars what are these to

  5. #5
    decadbal's Avatar
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    hypers are for lower back, and tbars are for the back and lats...more lats but some back

  6. #6
    I'm in a Hurry!'s Avatar
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    Quote Originally Posted by decadbal
    lets see, my .02 is this, chest. stick with barbells, add cable crossovers, back, add deads and tbars, hypers as well, legs use normal squats no SM, hi reps for legs, around 15, arms, drop sittin DB curls, use incline istead or hammers add close grip bench to the end of skulls and add flatbar pushdowns, unless thats the pushdown u mean, shoulders, dont do MP 2diff times in a workout, if your not getin a good pump, then add wt or another set... thats what id do
    about the chest... what shoud I add to Flat/Incline Bench, Flat Cable Fly, Db Press Incline and Cross Over. Some decline? But I want to gain some mass... I'm sure I'm missing something important there. Any advice?

  7. #7
    decadbal's Avatar
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    for chest id recommend, barbell bench and incline, DB flyes, and cable crossovers..

  8. #8
    clubbinkid's Avatar
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    I USUALLY DO 4 EXCERCISES

    Flat Bench
    Incline Fly
    cable's is enough

    no incline bench or can i throw that in to i like that lol

  9. #9
    I'm in a Hurry!'s Avatar
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    Quote Originally Posted by decadbal
    for chest id recommend, barbell bench and incline, DB flyes, and cable crossovers..
    thank you already do that plus one exercice of DB Press flat. shoud I stop it and keep my strengh for the cable crossover or if I'm use to do that I'll can stick with it!?

  10. #10
    clubbinkid's Avatar
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    my bad i got that whole post mixed up decadol why no dumbbells

  11. #11
    decadbal's Avatar
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    barbells allows you to go alot heavier, i switch to DBs when i cut up, and barbell the rest of the time....

  12. #12
    arthurb999's Avatar
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    For chest:

    Flat Barbell, Incline DB's, some kind of flies, and dips.

  13. #13
    I'm in a Hurry!'s Avatar
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    Quote Originally Posted by decadbal
    barbells allows you to go alot heavier, i switch to DBs when i cut up, and barbell the rest of the time....
    I tottally agree to that. Off season barbell for inseason DB are to consider

  14. #14
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    I do barbell most of the time, however DBs are a good way to change up the workout, and hits the bodypart differently since the motion is somewhat different

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