Training routine

[Coolguy25]

Starting my first cycle and want to know if my training routine is a good one. Anything I should add or remove ??

Monday
Session 1: (chest, shoulders, triceps)
Bench press (flat) 3-4 sets reps 6-8
Flyes (flat) till failure
Shoulder press 3-4 sets reps 6-8
Lateral raises till failure
Tricep push downs 3-4 sets reps 6-8

Wednesday
Session 2: (legs)
Squats 3-4 sets reps 6-8
Leg extensions till failure
Stiff legged deadlifts 3-4 sets reps 6-8
Hamstring curl till failure
Calf raises 3-4 sets reps 6-8


Friday
Session 3: (back, biceps)
Pull-ups to failure
Bend over rows 3-4 sets reps 6-8
Seated row till failure
Curls dumbbell 3-4 sets reps 6-8
Curls (curl bar) reverse grip till failure

Will also include crunches

[Live for the PUMP]

Your only doing 3-4 sets a week for biceps, triceps and shoulders?? I don't think there is near enough volume in your split.

I would add another day. Move legs to Tuesday. On Wednesday do shoulder and triceps. Put biceps with chest on Monday. Then add traps and forearms to back day.

Is there a reason you do such a low volume on everything? Ideally bigger muscles should get 12-16 sets a session, not to include warm up. Smaller muscle groups can be done in 8-12 sets.

There are many correct splits and ways to train. I am just giving you one example. It is really close to what I currently do. Not that what you posted is wrong or bad. It could just use some improvement.

[Coolguy25]

I jus figured if I work the muscle using heavy weights to failure that would enough.

Can u provide ur routine?
Thanks

[Live for the PUMP]

I jus figured if I work the muscle using heavy weights to failure that would enough.

Can u provide ur routine?
Thanks

My routine doesn't necessarily start on Monday. I just go till my body needs a break. Usually 4 x a week. Sometimes its 5 x a week and sometimes but more rare its 3 x a week. My typical week would look like this:

Monday:
Chest/Bis/Abs

Tuesday:
Legs

Wednesday:
Shoulders/Tris/Abs

Thursday:
Rest

Friday:
Back/Traps/Calves/Forearms

Saturday:
Rest

Sunday:
Rest

[Coolguy25]

What's your chest workout look like?

[Live for the PUMP]

What's your chest workout look like?

Incline BB:

135x8 warm up
185x10
225x5x3
185xfailure

Incline DB:

90x8x4

Cable Flyes:

4 sets (last one usually a drop set)

Bear in mind I am fighting a shoulder injury. Flat bench agitates it. Otherwise I would do flat bb and incline bb.

[MajorPectorial]

Goid imcline work. Hit pectorial minors hard as hell. Makes the chest look soooo much fuller up top its unreal. I prob do 2:1 ratio higher incline to flat. Almost caught up with my flat bench. But least ive broke 100kg incline easy now. Only 30kg behind my flatty

[Live for the PUMP]

Goid imcline work. Hit pectorial minors hard as hell. Makes the chest look soooo much fuller up top its unreal. I prob do 2:1 ratio higher incline to flat. Almost caught up with my flat bench. But least ive broke 100kg incline easy now. Only 30kg behind my flatty

Me too! Flat bench is hard on my rotator cuff otherwise I would do it more.

[MajorPectorial]

Me too! Flat bench is hard on my rotator cuff otherwise I would do it more.

ha!! msm crystals if u havent tried em. 5Gs a day for life. Only time my rotator cuffs gimme grief is if i run outta routines n do lats and shoulder routines too close together. But fine after aday or so now. Used to get knots in the rear joint of my shoulder like acorns. Missus had To almost break her fingers getting em out.

I tend to do incline bench
feeler set around 65kg 8 rep
105Kg 6 reps
125kg 6 reps
130kg 6 reps second set only hittin 4(atm)
I never lower my rep

Incline flies
feeler set 14kg dumbells 8-10reps
20kg 6 reps
30kg 6 reps sets to failure

Knelt lower cable chest routine

(I do this due to both prior exercises "load" being at the deepest stretch point, cables carry the load at the fully contracted point) i kneel so my toes are between the two points. Arms only slightly bent to prevent hyper extension and "clap" at around head height. I "push" up my chest to hit the correct point.

This last one is one of many exercises ive never "seen" done but that ive put together in order for me to personally hit certain muscles.
imho people work out waaaaay too much.pectorial major (lower chest) instead of minor (upper chest) resulting in what id call a "shallow" look. To complete this look your muscle line will build noticeabley along the collar bone areas (the only part of chest usually visible with ur t-shirt on) better look. N ya wont end up with the boob look haha. ;-)

Wish this forum had a routine video section. If ppl could post new routine videos be fantastic for the furtherance of bb techniques.

Edit. Save me changing. That was my flat bench weights (duurr), same kind of increase but warm up with 45kg. End up on 105kg. I hit flies the same weights but struggle with the last set.

Please note with flies. I DO NOT believe u should straighten or bend your arms more or less throughout the movement. Your arms should be completely "locked" no triceps used at all. Just stretch n flex of the chest

[crazy mike]

After a few years of training I found that my upper chest wasn't growing upward. Ya know I wanted that look when I poses chest that I could set a can of soda on it, flat table look.
I found that if I worked on incline bench , incline fly, and some flat once in a while that my chest started to look much better in a short period of time. The high incline also helped my front delts and brought a significant tie in between delts and Pecs. Greater mass ensued on my upper body and gave a thicker look. So, incline, incline, and more incline. ...crazy mike

[Live for the PUMP]

Yes fellows I am with you. I love my incline. By the time I am done working chest when I flex it and then look down, my face is in my chest. lol.

I might have to look into those msm crystals. My rotator has been bothering me for almost a year it seems. I am not taking time off to let it heal. I just avoid the exercises that really bother it.