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Thread: Updating workout routine

  1. #1
    Join Date
    Jan 2010
    Posts
    55

    Updating workout routine

    23
    6'4
    240lbs
    15-20% bf

    Been doing the same workout routine for a couple of years now and possibly looking to mix it up. Looking to bulk.

    All are to exhaustion and weights chosen normally resemble how much I believe I can do to get exhaustion through 8-12 reps. Normally 12 on first set and 8 or less on last. I do a fast walk for 2.5km after every session but legs as I normally can't walk very well.

    day 1 (chest, tri)
    db bench press (8-12x4)
    incline bench (8-12x3)
    db fly (8-12x4)

    skullcrushers (8-12x3)
    dips (8-12x3)
    rope pull down (8-12x4)

    day 2 (back,bi)
    deadlift (8-12x3)
    wide grip pulldown (8-12x4)
    barbell row (8-12 x 3)

    barbell curl (8-12x3)
    chin ups (8-12x3)
    seated dumbell bicep curl (8-12x4)

    DAY OFF

    day 3 (shoulders, abs)
    db shoulder press (8-12x3)
    front cable raise (8-12x2)
    side cable raise (8-12x2)
    upright row (8-12x4)

    weighted sit ups (8-15x4)
    leg raises (8-12x3)

    day 4 (legs)
    squats (8-12x4)
    leg extensions (8-12x3)
    leg curls (8-12x3)
    calf raises (8-12x4)

    DAY OFF

  2. #2
    Join Date
    Sep 2008
    Posts
    84
    Looks solid to me but id say just search up some alternate exercises per body part and give them a shot to see what you like and see if you get results. dont mess with something that isnt broken. if it works, keep to it hah

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