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Ok having established which muscle groups im gonna train on which day, I was wanting some suggestions for the best exersizes for gaining the most muscle mass. So hear is my revised routine :
DAY 1 : CHEST / SHOULDERS / TRICEPS
DAY 2 : BACK / BICEPS / ABS /
DAY 3 : ABS / LEGS
If someone can give just 3 of the most beneficial exersizes for each muscle group that would be great.
Im 25 yrs old, 6ft and 168lb and seriously wanna get big, ive already done the groundwork and am very lean with a low bf
chest-bench press-incline benchpress-d.b. flies but not equal to presses
delts-mil press-side and fronr raises which are not equal to presses
tricepts-close grip benchpress-skull crushers-?
back-deadlifts-b.brow-weighted wide grip pull ups with palms facing away
bicepts-b.b curl-d.b. incline curl-preacher curl/hammer curl
abbs-decline twisting crunchy things
legs-squats-squats-squats-followed by leg extensions and leg curls
each exercise is proly in order of best to good
i strongly suggest you split up your routine more
Quote:
Originally Posted by IronReload04
that was my first thought.... :unsure:
great reply. I would split up my routine more if I could but my problem is lack of time, id lkke to get a forth day in their but cam sometimes be a problem. But iderally id like to do my shoulders on a forth day and also do more abs
you can try dog crap
or use a 4 day split
work out 3 days a week and start the next week with day 4 of the split. and then in the middle of the week start with day 1, end the week with day 2. start the next week with day 3
get what im sayin?
Yeah I could do that I suppose
So my new routine looks a little like this :
DAY 1 : Legs / abs
DAY 2 : Chest / Triceps
DAY 3 : Back / Legs
DAY 4 : Biceps / abs
Where are your shoulders?Quote:
Originally Posted by shaun_brotherton
Why not chest/tris, back/bis, leg/shoulders, and do abs/calves/forearms EOD?
Bro, seriously look into Doggcrap if you are pressed for days...
Don't need abs 2x a week. Cardio and diet, are what are best for your abs. You don't really need legs 2x a week unless there either lagging behind or you want them bigger. That's usually what I do. You should also add in delts and traps.Quote:
Originally Posted by shaun_brotherton
If you want you can also do back with bi's, a lot of people do that on the same day.
I tend to do my traps with my back and delts with shoulders but hear what you are saying.
Im gonna sit down later and get all the main muscle groups down on paper and target each one seperatly, i think it would work better that way
I tend to do my traps with my back and delts with shoulders but hear what you are saying.
Im gonna sit down later and get all the main muscle groups down on paper and target each one seperatly, i think it would work better that way
I tend to do my traps with my back and delts with shoulders but hear what you are saying.
Im gonna sit down later and get all the main muscle groups down on paper and target each one seperatly, i think it would work better that way