Just looking for some insight on how i can improve my current workout. Been doing it for a while now and been thinking of mixing it up a bit since its kinda plain jane. I seem to be putting on great strength but size isnt comeing on like i want it(then agian, i heard it takes a few weeks for size).
Sunday: Chest/Tri :4 SETS Flat bb press (8reps, 6, 4, 2-max), 3sets Incline(8-6-4/2). Weighted Dips(4 sets usually, on the 4th set i take the weight off and just pump out as many as i can); Usually a Fly movement or an overhead press to finish off "Chest". The Tricep portion i do; CGBP(4 sets low reps), Skullcrushers OR French press; straight bar or v bar(or rope) pulldown.
Monday: OFf
Tuesday: Back/BI. Wide/middle Pullups; Bent over rows 4 SETS, first two sets moderate weight to about 8 reps, last 2 HEAVY. T-bar heavy(3 sets);Deadlifts, First set warmup, then about 3 sets heavy as i can go. I also sometimes throw in some lat pulldowns on the same day. That makes almost 20 sets of back which i think is probably overtraining hence the reason im posting this up.
Biceps;Seated Dumbell curls w/ a twist to "fatigue" biceps 3x sets.. Barbell curls 4 sets(8, 6, 6, 4-6); about 3 sets of cable work, supersetted with palms down biceps curls. Instead of supersetting sometimes ill just end the day with some hammer curls. SO that makes about 13 sets-15 sets on biceps.
Wed: Shoulder/Trap Military press, 4 sets real heavy; 3 sets of arnold press OR 3 sets of hammer Str machine. 3x Front Raises, 3x rear delt. My shoulders are probably the best bodypart on me so i think this is pretty solid. Thats about 13 sets for that.
Traps:3xUpright rows, moderate to heavy; Barbell/dumbell shrugs about 4 sets real heavy. 3xBehind the neck shrugs
Thur: OFF
Fri:Quad/Calves I pyramid squats for about 6 sets, the last 2 being about 2 reps real heavy. Then i either do legpress for about 4 sets OR i do "Zerxer squats"(i didnt spell it correct) where you kinda do a front squat position, hits your quads pretty hard. Then i usually do about 4 sets of hamstring or more quad work, i switch it bi-weekly.
Sat:Chest/Tri Repeat.
Sun:OFF
I keep repeating this and it ends up being like 5 days a week 2 on 1 off. Each bodypart every six days. I remember watching blood and guts and seeing that yates does a 2 on 1 off type routine so i figure i'd incorporate something like that.
I appreciate it ahead of time guys, let me know what you think.
*Im also on prop/dbol at the moment so recovery times are a bit enchanced* 3 weeks into the cycle at the moment and squat max has jumped about 70 pounds.
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