Tweak my next routine

[rocheey]

I switch it up every couple of months anyway, and figured I might as well get some feedback (yeah, that's a nice way of putting it) for something more suitable for my first Test-E cycle, not pure bulk but leaner, more keepable gains (yes, I know that's diet, but doesn't reps=calories=diet?)

You'll notice the higher rep sets. Maybe cause I'm old, and a first set at 60 secs TUT helps get the juice flowing.

Sets of 15 are done @ 2-0-2 cadence, followed by a 60 second rest.
Sets of 10 are done @ 2-0-1 cadence, followed by a 90 second rest.
"Failure" in both the sets is when the last rep cannot be done in perfect form and in perfect cadence.
Sets of 5 are done in 1-0-x cadence, to physical failure, with a 5 second negative afterwards.

I go 2-3 mins between exercises (2 mins if I'm not waiting on someone else)

You'll notice a preponderance of exercise to a certain body part each day; I'm trying to favor the parts that I feel need the most work, each day.

---Monday: Chest & Arms -----------
Barbell Bench Press 15, 10, 5
Incline Bench Press 15, 10, 5
Cable CrossOvers 15, 15, 15
Barbell Skull Crushers 15, 10, 5
Weighted Dips 15, 15, 15
EZCurl Bicep Curls 15, 10, 5
Wrist Curls 15, 15, 15
Reverse Wrist Curls 15, 15, 15

---Tuesday: Back And Shoulders ------
Front Barbell Shrugs 15, 10, 5
Machine Shrugs 15, 10, 5
Calf Machine Shrugs 15, 15, 15
Reverse Grip Upright Row 15, 10, 5
Weighted HyperExtensions 15, 15, 15
Barbell Military Press 15, 10, 5
DumbBell Side Raises 15, 10, 5
Pec Dec Reverse Flyes 15, 15, 15


---Wednesday: Legs & Abs ------------
Squats 15, 10,5
Standing Leg Curls 15, 10, 5
Standing Calf Raises 15, 15, 15
Seated Calf Raises 15, 15, 15
Lunges 15, 10, 5
Seated Leg Extensions 15, 15, 15
Weighted Crunches 15, 15, 15
Cable Trunk Twists 15, 15, 15


---Thursday: Chest & Arms ----------
Decline DumbBell Bench 15, 10, 5
Incline DumbBell Bench 15, 10, 5
Pec Deck 15, 15, 15
Cable Tricep PushDowns 15, 10, 5
DumbBell Hammer Curls 15, 10, 5
Reverse Grip Barbell Curls 15, 10, 5
Weighted PullUps 15, 15, 15
Wrist Rollers 15, 15, 15

---Friday: Back And Shoulders ------
Rear Shrugs 15, 10, 5
DumbBell Shrugs 15, 10, 5
DumbBell Military Press 15, 10, 5
Barbell Front Raise 15, 10, 5
Bent Over Lateral Raise 15, 10, 5
T-Bar Rows 15, 10, 5
DumbBell Upright Row 15, 10, 5
Straight Leg Dead Lifts 15, 10, 5

---Saturday: Legs & Abs ------------
Leg Press 15, 10, 5
Hack Sled Calf Raises 15, 15, 15
Standing Calf Raises 15, 15, 15
Lunges 15, 10, 5
Lying Leg Curls 15, 10, 5
Cable Crunches 15, 15, 15
Trunk Twists 15, 15, 15
Side SitUps 15, 15, 15

To be honest, Im noticing slightly faster gains in the lower rep sets than the higher rep sets, and was thinking about dropping the "upper range" of each exercise anyway, but I'd heard that forearms, calves, abs, and most isolation-type exercises want to be done with "higher" reps. Higher than what, I dont know.

[YoungGunsNY]

Looks like a lot of thought & research was put it into this - but you only allow your muscles to recover in 2 days?

Alot of shrug exercises - shrugs are smaller than bis - thus less workouts are needed for growth .. IMO -you're overtraining traps...

Striaght leg dead lifts moreso targets hams..not back -nd doing these before leg day would hinder hams true potential ..

tuesday - your not really hitting back at all...

[rocheey]

Maybe because I overtrained most of my life, I seem to recover quicker. Probably got callouses on my CNS or something. Im rarely still sore 2 days later.

I'd wondered if the traps were getting too much attention; the lats I hit light (Rev Grip rows, TBar Rows) cause they seem to come in faster than anything else. Whatever the hell I'm doing -right- for lats, I gotta do for traps.

I wasnt aware I was hitting Hams more than the erector spinae in the SL Deads.. it sure
FEELS like Im hitting back more ... oh well, back to the drawing board...

Thanx for the input.

[boxa06]

chin ups or lat pull down missing on back day

[rocheey]

chin ups or lat pull down missing on back day

Nice catch. Take out a Trap, add a Lat ....