New Routine

[K.Shinedling]

Hey everyone. Im thinking of changing up my routine. Some of it is inspired from Dorian Yates: Blood and Guts. But I put my own perspective into it.



Monday- Chest & Biceps
-Barbell Bench, Flat 3 sets
-Barbell Bench, Incline 2 sets
-Barbell Bench, Decline 3 sets
-Dumbell Flys, Flat 3 sets
-Dumbell flys, incline 3 sets
-Dumbell flys, Decline 3 sets
-Bicep barbell curl, 3 sets
-21s, 3 sets
-Hammer Curl, 3 sets
-Wheel curl, 3 sets
-Cardio, 15 minutes
-Abs, 3 set of machine crunches
-Hanging Leg Raises

Tuesday- Quads
Leg Extensions, 3 sets
Lunges, 1 set
Squats, 3 sets
Calf raises, 3 sets
-Abs (same)

Wednesday- Back
-Pulldowns, 3 sets
-Pulldowns behind-neck, 3 sets
-Seated Rows, 3 sets
-Back extensions, 2 sets
-Dead Lifts, 3 sets
-Cardio, 15 mins
-Abs (same)

Thursday- Shoulder & Triceps
-Seated Military Press, 3 sets
-Lateral raises, 3 sets
-Reversed flys, 3 sets
-Cable press
-Reversed Pec machine
-Cable Laterals
-Tri Pulldowns, 3 sets
-Overhead extensions, 3 sets
-Tricep extension, 2 sets
-Cable Tricep Extension, 3 sets
-Cable Tricep Extension (machine), 3 sets
-Dips, 3 sets


Friday- Hamstrings
-Lying Leg Curls, 3 sets
-Leg Extensions
-Single Leg Curls
-Calf Raises
-Seated Calf Raises
-Abs (same)

Sat- OFF

Sun- OFF

What do you think? The rep range will also be from 8-12, depending on how much I can handle on that day.

[scorpion62]

Hey everyone. Im thinking of changing up my routine. Some of it is inspired from Dorian Yates: Blood and Guts. But I put my own perspective into it.



Monday- Chest & Biceps
-Barbell Bench, Flat 3 sets
-Barbell Bench, Incline 2 sets
-Barbell Bench, Decline 3 sets
-Dumbell Flys, Flat 3 sets
-Dumbell flys, incline 3 sets
-Dumbell flys, Decline 3 sets
-Bicep barbell curl, 3 sets
-21s, 3 sets
-Hammer Curl, 3 sets
-Wheel curl, 3 sets
-Cardio, 15 minutes
-Abs, 3 set of machine crunches
-Hanging Leg Raises

Tuesday- Quads
Leg Extensions, 3 sets
Lunges, 1 set
Squats, 3 sets
Calf raises, 3 sets
-Abs (same)

Wednesday- Back
-Pulldowns, 3 sets
-Pulldowns behind-neck, 3 sets
-Seated Rows, 3 sets
-Back extensions, 2 sets
-Dead Lifts, 3 sets
-Cardio, 15 mins
-Abs (same)

Thursday- Shoulder & Triceps
-Seated Military Press, 3 sets
-Lateral raises, 3 sets
-Reversed flys, 3 sets
-Cable press
-Reversed Pec machine
-Cable Laterals
-Tri Pulldowns, 3 sets
-Overhead extensions, 3 sets
-Tricep extension, 2 sets
-Cable Tricep Extension, 3 sets
-Cable Tricep Extension (machine), 3 sets
-Dips, 3 sets


Friday- Hamstrings
-Lying Leg Curls, 3 sets
-Leg Extensions
-Single Leg Curls
-Calf Raises
-Seated Calf Raises
-Abs (same)

Sat- OFF

Sun- OFF

What do you think? The rep range will also be from 8-12, depending on how much I can handle on that day.

Frist thing I see is three sets of flys why ? you can change them week about if you feel the need also doing sqauts so close to deads take a day between to give your legs a rest because heavy sqauts and a full leg workout if did right ,you will not do well with your deads on your leg workout why are you spliting it up if your doing legs hit it on the one day this frees a rest day through the week which you will feel the benifit off ,I like to do my tris with my chest and bis with back as when your doing these exercises your tris and bis are pumped so you dont need loads of sets on your arms 2 or 3

[K.Shinedling]

Frist thing I see is three sets of flys why ? you can change them week about if you feel the need also doing sqauts so close to deads take a day between to give your legs a rest because heavy sqauts and a full leg workout if did right ,you will not do well with your deads on your leg workout why are you spliting it up if your doing legs hit it on the one day this frees a rest day through the week which you will feel the benifit off ,I like to do my tris with my chest and bis with back as when your doing these exercises your tris and bis are pumped so you dont need loads of sets on your arms 2 or 3

I split it like this so I can work everything 2x a week without being fatigued. I don't like having rest days because I don't like missing the gym. I will change the flys every week

[auswest]

Currently I'm personally liking:
Mon - chest
Tue- back
Wed- off
Thurs shoulders
Fri legs
Sat arms

First time I have done arms on their own and chest shoulder and back on their own and I'm loving it, it allows me to strictly focus and put everything into that 1 area rather than splitting half your energy and focus on another body part. Works for me.