Originally Posted by
ynottony
I've been all over the forums here in search of some better education regarding the proper way to train...gotta say I'm really confused! I'm changing my routine to this starting today:
MONDAY
CHEST
Bench press (barbell) 4 sets x 6-8reps
Flat bench dumbbell press 3 sets x 8-10reps drop this
Incline barbell press 4 sets x 6-8reps Drop this
Incline dumbbell press 3 sets x 8-10reps
Add a fly movement, 3 sets to failure, I like cable cross overs the best at this point..... The reason I say to drop the two movements above is because they are pretty much duplicated in your plan.... I believe you should hit an angle, demolish the target muscle/'area' and then your done with it... Move on, do something else since u have achiever what u wanted to with that movement...
TRICEPS
Press downs 4sets x 10-12reps
Lying French press 4sets x 6-8reps Id drop a few sets here and just do 2 really hard sets to failure at least with maybe forced reps at the end....
Then I would add another movement for 2 more sets..... I would add bench dips
TUESDAY
LEGS
Extensions 4 sets x 12-15reps Make this a few warm up sets and then 1 ridiculous all out, fuk your quads up set with drops, forced reps, negatives etc.... whatever intensity techniques you prefer
Leg Press: 4 sets x 10-12 reps (every 3rd workout)
Squats: 4-5 sets x 8-10reps
As far as doing leg press every 3rd week I like to do somthing differnet....... I would either squat on leg day or deadlift on back day..... If i squat I would just do hypers for back on back day and if I deadlift I would just do hack squats superseted with leg extensions on leg day.... I hope this makes sense
Hamstring curls 4sets x 8-10reps
Stiff leg deadlifts: 3-4 sets x 8-10reps (every 3rd workout)
Standing toe raises or donkey machine toe raise 6sets x 15-20reps
Seated toe raise 3-4 sets x15-20reps
Vertical leg raises 4sets x 15-20reps
Incline sit ups 4sets x 15-20reps
Seated leg raises 4sets x 15-20reps
I would generally limit movements to 3 hard sets to failure as I feel a fourth set can often be a wasted set...
THURSDAY
BACK
Pull downs (front) 4sets x 8-10reps Get working the pull ups and chin ups.... using a spotter to bang out forced reps on neutral grip pull ups is probably my favorite everall back exercise... It hits your back in ways that a pull down never will
Bent barbell rows 4 sets x 6-8reps or T-bar rows
Long cable rows 4sets x 8-10reps Drop this and add straight arm pull downs or a pullover type machine to isolate the lats.... you can also do this first if u find ur biceps are giving out on big bak movements
Add some kind of a high row also to target the mid back/ lower lats.... any rowing movement where your elbows are kept high and far from your sides is good
BICEPS
Barbell curls 4sets x 6-8reps
Preacher curls 4sets x 8-10reps Again i would drop down to 2 sets as will triceps and add another movement, incline DB curls would be a great addition at this point
FRIDAY
SHOULDERS
Military press 4-5sets x 6-8reps 3 sets to failure with forced reps
Lateral raises 4 sets x 8-10reps This, one arm with cables is amazing
Upright rows 4 sets x 6-8reps If u like it stick with it, its a bit of a nothing movement IMO, a bit of traps, a bit of delts , a bit of biceps, a bit of forearms.... lets just work what were trying to work, that my take...
You need to add a rear delt movement, do what u feel and like the best for 4 sets
Traps 4 sets x 10-12 reps
Standing toe raises or donkey machine toe raise 6sets x 15-20reps
Seated toe raise 3-4 sets x 15-20reps
Vertical leg raises 4sets x 15-20reps
Incline sit ups 4sets x 15-20reps
Seated leg raises 4sets x 15-20reps
Forearms – 2x/Week
Exercise Sets Reps
Barbell wrist curls 3-4 15-20
Reverse wrist curls 3-4 15-20
4 days /week with weekends off. I'm starting a cycle of 600mg/week CYP, 400mg/week DECA, 50mg/eod DBOL, with .5mg/eod ARIMIDEX.
35 years old, 170lbs, 5'10, 15%BF. Thoughts or suggestions?
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