Any Adjustments or changes

[clipper252]

Ok I Can go to the gym once a day about 4 times a week.
My routine at the moment


Day 1
20min on Treadmile at start and 20min on Bike at end
Chest all 3-4 sets W Reps of 7-12

• Flat Bench
• Dumbbell Press
• Chest Press
• Decline Bench
• Cable Cross over

Triceps

• Skull Crusher
• Trpicep Push Down
• French presss
• Dips

Day 2 - Same cardio as day1
Back

• Deadlifts
• Lat pulldown
• One arm row
• Back Extension

Biceps

• Barbell curls
• Seated Curls
• Preacher Curls
• Cable Curls

Day 3 - Same cardio

• Shoulders
• Behinde Head press
• Dumbbell press
• Side raises
• Shrugs

Day 4 - Same cardio

• Legs
• Squats
• Leg Extension
• Leg Curls
• Calf Raises
• Step ups

I also do core work but Its easily done when not at the gym.
Can anyone recomend Any Changes or advice would be apprechiated.....

[baseline_9]

I would reccomed droping volume and definatley total amount of exercises per body part

You dont need to follow IFBB pro training routines that you read in the mags to grow

Yoi simply need to progress over time, add more weight over time

[KeyMastur]

jesus do you really need that total number of exercises ?? 4 different types of curls ?? haha. you'll fatigue yourself by the 2nd exercise

[Times Roman]

looking at your avatar, you have spent some time in the gym. but I agree ^^ that you are probably over doing it at your current level. you are free to disagree, of course, but since weight / strength training is something you do over a period of years, you might be better off reducing your program, concentrate on compounds, and gain confidence in successes. Your CNS will let you know if you are overdoing it if after awhile, you begin to feel lethargic. Also, you spend waaay too much time on minor muscle groups (tri's and bi's).

How's your diet? I only ask since many here will agree it is an area often overlooked by those just starting out. (Not saying you are just starting out). If your diet is off, it's an easy fix that will give you some pretty good results in growth.

[KeyMastur]

and pull your pants up in your avatar....you make me feel like i'm at my gym.....

[clipper252]

So where should I make cuts in the routine? my diet is pretty good but I have lapses that set me back and I just start again its really annoying to just lapse due to lack of motivation.

This is the 2nd thread Iv been told to pull my pants up lol

[baseline_9]

A good start would be no more than 2 exercise per bodypart

Remember train smart, volume is not the only way to make a muscle grow, how about intensity

A low volume high intensity chest routine could look like this

Benchpress warm up 3 sets, 1 set to failure, 1 all out set with drops, rest pauses etc...
Incline benchpress, 1 set to failure, one all out set as above

Thats 4 working sets for chest! You will be spent if u train with propper intensity!

The key to this training is progression, week in week out

You will grow, do not doubt it

[MACHINE5150]

do this..
and keep reps in 6-10 range
Day 1
20min on Treadmile at start and 20min on Bike at end
Chest all 3-4 sets W Reps of 6-10
only do 4 sets on first exercise.. three sets on other exercises

* Flat Bench
* Dumbbell Press
* Incline Dumbell Super set w/
* Cable Cross over


Triceps

* Skull Crusher
* Trpicep Push Down

Day 2 - Same cardio as day1
Back

* Deadlifts
* Lat pulldown
* One arm row

Do some kind of plank or static bridge exercise for core

Biceps


* Preacher Curls
* Alternating Dumbell Curls

Day 3 - Same cardio

* Shoulders
* Behinde Head press
* Dumbbell press
* Side raises
* Shrugs
-this is good

Day 4 - Same cardio

* Legs
* Squats
* Leg Extension
* Leg Curls
* Leg Press or Hack Squats
* Calf Raises

[clipper252]

really only 4 sets for chest? danm i gotta drop half what im doing

[baseline_9]

Yes, im talking high intensity training tho, you need a spot to do this type of training

You will be failing 4 times in each set, followed by negatives etc...

Its hard but its gr8 for me

The first workout may seem kind of easy, just rmember u will be adding weigh Next week so it get harder

IMO if u cant train ur chest in 10 sets ur doing somthing wronge, i like yates style training with a bit of DC, id say my style is a mix of the two

If u want anymore info PM me or sumat