Too much, too little or what? My liftin routine.

[guest589745]

Monday

~Warmup
*Thera band rotator cuff rotations
2 sets, 35 reps
~Incline DB BP
*2 warmup sets
*3 working sets 12,8,6
~Incline BB BP
*3-4 sets 10,8 6
~Flat Flies
*2 sets 15, 12

~DB Shoulder press
*2-3 sets 12,10

~Tricep Pressdowns (Varying grips)
* 3 sets 12,10,8
~Closegrip BP / DB Skullcrushers
* 3 sets 10,8,8

Wednesday

~Warmup
*Good Mornings
3 sets 20, 15, 12
~Squats
*3 warmup sets 20,15,10
*3 sets 12, 10, 8
~SLDL
*3 sets 10,8,6
~Leg Extensions
*3 sets 20,15,12
~Calf Raises
*2-3 sets 15,12

Friday

~Warmup
*Thera band rotator cuff rotations
2 sets, 35 reps
~Close Underhand grip Pulldowns
*2 warmup sets
*3 sets, 12, 10, 10
~Seated DB Rows / 1 arm DB rows
*3 sets 12,10,8
~Shrugs DB
*3 sets 14,12,10
~BB Curls
*3 sets 12,10,8
~DB Hammer curls
*3 sets 10,8,6
* Burnout, light weight
~Wrist curls
*2-3 sets light weight burnouts

Cardio on 2-3 non lifting days. 30-45 min. low intesity


This is somewhat revised, what do you think? Too little, too much?

[guest589745]

I had it organized better but the damn spaces aer taken out, kinda makes it look jumbled up.

[Anthony C]

I think it looks good .I was looking to see if you where going to try and mix deads in on friday and it looks as though you left those out which is not a bad idea .I think its to hard to both squat and deads in the same week unless you where to do one or the other as an accesorie movment ie low weight higher reps .So anyways looks good bro AC

[guest589745]

I think its to hard to both squat and deads in the same week

I totally agree.

[soccer#3]

i stopped doin squats cuz it hurt my left knee too much so i started doin the other excersizes a lil harder..
anyway skull, i'd stretch it out to 4 days a week. mon, tue, wed off, thu, fri and off on weekends.
i think 3 times a week is too lil and the days become hard and could get too heavy. thats just me.

[guest589745]

skull, i'd stretch it out to 4 days a week. mon, tue, wed off, thu, fri and off on weekends.
i think 3 times a week is too lil and the days become hard and could get too heavy. thats just me.

I was thinkin about something similiar to this. I guess Im still in the progress of figuring out what works best for me. I was thinking maybe lowering the intensity and going to a four day split working each BP x2 a week.What I am on now does work but, of course, I want better.

It is very difficult to find a happy medium, between overtraining and undertraining.

[helium3]

looks good but why do you drop the reps ie: 12/8/6 etc is it cos you add more weight or lose stamina?

the workouts do get a bit grueling 3x a week i like to do mon/wed/fri and finish any missing sets saturday.

[guest589745]

looks good but why do you drop the reps ie: 12/8/6 etc is it cos you add more weight or lose stamina?

the workouts do get a bit grueling 3x a week i like to do mon/wed/fri and finish any missing sets saturday.

I add weight. I might do drop sets on some exercises but, its not planned.

[guest589745]

I think Im gonna add sets here and there just a little, so I give each muscle a little bit more stimulation even on days thta they arent fully worked. On this split, I am usually healed sometimes 2-3 days before i am scheduled to lift for that certain muscle. That s why I might add those few sets as well.

[Anthony C]

looks good but why do you drop the reps ie: 12/8/6 etc is it cos you add more weight or lose stamina?

the workouts do get a bit grueling 3x a week i like to do mon/wed/fri and

finish any missing sets saturday.

Thats very good advice .Thats what I do .I will work back on mon, chest on wed, legs on sat and on sun, I will work on accessorie movments for chest ,Example would be CG Bench ,some more tri work ,shoulder work crap like that .I lift heavy normaly around 3-6 rep range for work sets then I will drop down and lift in the higher rep range for all accessorie movments .The workout day I do on sunday really helps with strength and recovery so yeah I totaly agree finishing any missing sets on a weekend ..AC

[soccer#3]

I was thinkin about something similiar to this. I guess Im still in the progress of figuring out what works best for me. I was thinking maybe lowering the intensity and going to a four day split working each BP x2 a week.What I am on now does work but, of course, I want better.

It is very difficult to find a happy medium, between overtraining and undertraining.

even if u stretch it out to 4 days i'd still train each bodypart once a week unless ur cycling right now

here's a suggestin:

mon: chest + tric
tue: legs + abs
wed: off
thu: back + bic
fri: shoulders + traps
sat: off
sun: off

or u could rearrange the days different if u like

[guest589745]

then it doesnt really matter if I rearrange em if I am still doing the same amount??

[soccer#3]

no.. i personally would hate puttin legs on fri.. do it in a way that u'll like it

[guest589745]

It sucks, I have been bigger than I am now, naturally but, I just cant friggin remember what kind of routine I was doin when I grew best. I think it was a lower volume, higher frequency split (obviously not like this) but, I dont wanna eliminate this routine yet. I dont know how I would change to that kind of a split now. Im just not used to it.

[guest589745]

I was actually thinkin about a HST split or a 5 day split but each BP once a week.

[soccer#3]

thats how my routine looks like - 5 day routine.. the days dont become long and boring

if u switch to the 5 day routine i think u'll adapt to it pretty quickly.. i'd recommend it

good luck

[helium3]

again my routine is hst and the workouts can be a bit heavy and long but i wouldnt train any body part less than twice a week now,i do 12 compound sets for chest a week but split that up across 3 workouts.the problem with taking a week of rest every time you load a muscle(chest) is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

[guest589745]

I need to take a look at the routine you laid out again helium, I need to modify it I think but, I think I am going to mix it up or something, its hard to do this shit lol.