routine/work routine

[NEWKILLA]

here lies my problems,

i work 5 -10hr shifts--on my feet, heavy lifting , and a lot of running back n forth

i get home @5.30pm then i hit the weights

MONDAY--chest-tri s

10-8-6 to failure heavy weights
incline-bench and dumbells,flys and end with close grip bench
skull-crushers and v-handle pull downs to finish them off

WEDNESDAY--back n bi s

deads--rows-cable pulls
standing barbell--hammers--finish w preacher

FRIDAY--shoulders/lats/delts

military press-front lateral raises-shrugs--lat pull downs(wide grip)

now from all the running around at work i get massive cardio and i have to eat
like a horse just to maintain--now im on cycle and want to BULK--i don t want to get caught up with over training--bottom line is 3 days enough

thanks


KILLLLLLAAAAA

[taiboxa]

MONDAY--chest-tri s
incline-bench and dumbells,flys and end with close grip bench
You do Incline/Flat both w/ DB's? then go back to CG Bench?! too much
try Flat/incline/Flys(alternating DB's and Bar like once a month and Weighted Dips as a median to go from chest to tri's

WEDNESDAY--back n bi s
deads--rows-cable pulls Lat Pull Downs? or weighted Shoulder width pullups

FRIDAY--shoulders/lats/delts Lats are back
military press-front lateral raises-shrugs--lat pull downs(wide grip)
Missing Bent over laterals (lean on bench and do 1 at a time for total burnage) to isolate Rear Delts more so than WG PullDowns
You can rape your rear delts if you turn your Thumbs Down on your bent over lateral raises (improper form, but it works Piss on people who are overprotective of their rotator cuff)

Overtraining is only something you need to worry about when you come off your cycle for sure.

[NEWKILLA]

thanks for the reply,

i typed that out just before i put my kids to bed--SUPA-DAD,

I left out a lot of stuff--like my whole bi-routine,

i was doing lats with shoulders just to mix it up, after doing 3-4 sets of deads i was pretty well shot, but i m thinkn maybe it might be easier to do a bodypart a day and go for the full 5 days--thanks for your input and im going to incorporate your advice tommorrow and see how goes

KILLLLLLAAAAA

[NEWKILLA]

smoked my bi s so bad i hardly had any juice left for the back,

a lil awkward in the begining but i ll get it

KILLLLLAAAAAAA

[brew035]

smoked my bi s so bad i hardly had any juice left for the back,

a lil awkward in the begining but i ll get it

KILLLLLAAAAAAA

Its back first then bis. Your back workout will warm up your bis. Bis are incorporated alot in back so there is no way to do bis first.

[NEWKILLA]

thats why i luv this place

thanks bro, gotta say im in some "good" pain right now

every day i learn sumthing new gotta luv it

KILLLLLAAAAAA