Originally Posted by
ghostdog128
What type of split are you using? Yes, those are alot of exercises especially for the smaller muscle groups. Without knowing what kind of split you're going to use it's a little tough to give you sound advice. Although I will tell you I believe in using as little as possible to grow. What are your stats, how long have you been working out?
You have way too many exercises and are trying to hit every possible angle with each muscle. I will tell you now that unless you are an advanced competitor or you're 230+ @ 12% you don't need all that. There is plenty of science to back up the theory that you don't need to hit all the angles. I also don't subsribe to the shock the muscle theory. I stick with the same exercises and have for years, they work. The muscle doesn't know if you're doing a concentration curl or barbell curl. If I get board or don't seem to make progress I'll change up the rep/set scheme but keep the same exercise.
Here's my routine.
Chest- incline BB bench(slight incline)
Shoulders- seated mil press, bent over flyes
back- pullup, rows or deads
legs- squats, leg curls, calve raises
biceps- bb curls
triceps- dips or DB french press
traps- shrugs (only on back days not doing deads)
I'll rotate reps/set sometimes doing 5x5, 3x10, 10x3
that's it bro, you don't need to hit every angle and you need nothing fancy. I'm 31 years old and have been using these same exercises for the last 15 years. I'm 5' 9" 263lbs @ 13%.
Trainning Programme
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