Hey bros,
I'm posting my current routine..would really appreciate some feedback as to whether It looks complete or completely stupid... Its been working for me but I would like to see yall's feedback....
Here's my 4-Day current program split. As you notice, I try to incorporate both high intensity low rep exercises in the beginning and go to moderate reps towards the end so I can focus on correct form and go till complete failure...Have a training partner on hand to help with forced reps..As you can see, I try to mix up my exercises week to week so my muscles dont become complacent. Also, I try to hit all angles of each muscle. Oh, and my sessions never exceed 60 minutes at most.
Monday - Chest and Tricep
1. Bench Press (or Flat Bench DB Press) - 3 x 6-8 reps
2. Incline DB Press (or Incline BB or Decline DB/BB) - 3 x 8-10 reps
3. DB Fly (or Pec Dec or Cable 21s) - 3 x 10-12
4. Tricep extension (or Dips or Close Grip Bench Press) - 3 x 8-10 reps
5. Tricep kickback (DB or Cable) - 3 x 10-12 reps
6. Rope pulldown extensions - 3 x 12-15 reps
7. Pushups till failure (20-30 reps)
Tuesday - Rest
Wednesday - Shoulders and Biceps
1. Military Press (Machine or DB or BB) - 3 x 6-8 reps
2. Lateral raises - 3 x 8-12 reps (last set decline set till failure)
3. BB Upright Rows OR Arnold Presses- 3 x 10-12 reps
4. Reverse flies (machine or bent over w/ DB)
5. BB or DB Curls - 3 x 6-10 reps
6. Preacher Curls or Seated Incline Bench DB Curls - 3 x 8-12 reps
7. Hammer Curls or Reverse BB Curl - 3 x 10-12 reps
Thursday - Rest
Friday - Legs
1. Squats 5 x 6-10 reps OR Leg Press 4 x 8-10 reps
2. DB Lunges 3 x 10-12 reps
3. Machine Squats (coming up half way- for the glutes/hams) 3 x 20 reps (only on leg press days)
4. Leg Extensions 3 x 10-12 reps
5. Stiff legged Deadlift or Hamstring Curl 3 x 8-10 reps
6. Calf raises (machine or DB) 3 x 25 reps
Saturday - Back and Abs
1. Deadlifts OR Chin Up OR BB Rows 4 x 6-10 reps
2. Lat Pulldown (narrow grip/wide grip/reverse grip) 3 x 8-10 reps
3. T-Bar Rows OR Cable Rows OR Machine Rows 3 x 10-12 reps
4. DB Rows 3 x 10-12 reps
5. Shrugs 3 x 12-15 reps
6. Captain's Chair Leg raises OR Decline Bench situps 3 x 20 reps
7. Machine Crunches 3 x 15 reps OR Raised Leg Crunches 3 x 20 reps
Sunday - Rest
Cheers and Thanx for any feedback..
EDIT: My stats : 28 yrs, 5' 11'', almost done with a cutter as we speak, 178 lbs, 8%BF (started 205 lbs).... been training 7 yrs with 6 cycles under my belt (all in the last 3 yrs)
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