simple workout?

[zartan]

I've read through tons of workout posts. Seems like theres a lot of conflicting info, its hard to make heads or tails. Slingshot sounds good but too advanced/complicated for me at this point.

I will just post what I'm doing currently and stats and maybe I can get some pointers.

age: 28
height: 6 ft
weight: 193lbs
bf: maybe 14%

I am stronger in pulling type exercises with exception of shoulder press

Just started my second week of my first cycle (sus300@450mg/week)

I'm guessing I'm over working myself right now, heres my workout schedule:

most exercises I do 3-4 sets/8 6 4 reps

Mon: chest/tri
incline bench
decline or flat bench or dumbbells
incline or flat flys
skull crushers
maybe tri extensions

Tues: back/bi
medium grip pullups 4X8
close grip rows
lat pull-downs
another row exercise standing T bar
hammer curls
preacher curls

Wed: leg
squats
leg press
curls
extensions
seated calf raises
standing calf raises

Thurs: shoulder
arnie shoulder press
barbell shrugs
dumbbell shrugs
cable shoulder exercises

Fri: bi/tri
close grip-bench
hammer curls
tri extensions
preacher curls
skull crushers

sat & sun off

what about incorporating dead lifts?

[zartan]

bumpity bump

[zartan]

anyone?

[MFT81]

Here Try This:

Mon: Back, Hams, Calves. 15-25 mins of HIT cardio

Tues: Off or Stretch.

Wens: Shoulders, Abs, Tris 15-25 mins of HIT cardio

Thurs: Off or Stretch

Fri: Calves, Hams, Quads (in that order)

Sat: Bis-Forearms and Tris or Chest, Bis-Forearms 15-25 mins of HIT cardio

Sun: Off or Steady State Cardio for 35-55 mins.

[MFT81]

Also doing reps in an 8/6/4 rep range is terrable. For most people 8-12 for upper body is common, and Id do 12-20 for Legs. Its ok to dip into the 4-6 rep range here and there but I think thats just too heavy to do all the time.

How many Years have you been working out (Please, dont say less than 5)?

[zartan]

10 or 12 years off and on

Isnt that a lot of cardio? I've just been doing 2-3 morning sessions at 70% max heart rate for 45-60 min weekly. My goal currently is bulking, so I figured the morning cardio would be more ideal so I can head home after workout and get protein in the body. Could you be more specific in terms of exercises?

[zartan]

anyone else have advice?

[MFT81]

I didnt Know you were bulking. so yeah Id do one session of HIT style and one session on an off day of long duration at a 70% THR type cardio......


As far as exercises you've been at it for almost double that I have. I just do the basics.

Also look at some of the shit the West Side Barbell guys do esp for back.

Look these up

Rack Pulls.
Full Deads.
Romainan Dead Lift.
Close Grip Bench.
Zercher Squat.
Farmers Walk
Sled Drag/Pull
Good Mornings (or as some people call them Go To Hells)
Front Squat
DB Step Ups
Hyper ext.
Glute/Ham raise on Hyper Ext.

Few Ideas for you.......

Id also get rid of arnold press and do power cleans and Power Clean to a Overhead Push Press. and Id only do one type of shrug and do something for rear delts.