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  1. #1
    TheBorch's Avatar
    TheBorch is offline Junior Member
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    Jul 2006
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    Ohio
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    New workout and split to get big???...what u think?

    im 6'2 200lbs and about 15% bf i have been messing around with differnt workouts over the months to help me add size and strenght, but it seems as if nothing has worked very well, but im hoping this will, what u guys think??
    im currently taking CE2, multi vita, and fish oil

    Day1---Chest and Triceps

    Dumbell press
    4 sets/6-10 reps

    Dumbell Incline
    4 sets/6-10 reps

    Non Weighted Dips
    3 sets of 10

    Cable Cross over or pec deck
    4 sets/6-10 reps

    Skull Crushers
    3 sets 8-10 reps

    Dumbell Tri Ext
    2 sets 8-10 reps


    Day 2---Back and Biceps

    Seated Rows
    4 sets /8-10 reps

    Lat Front Pull
    4 sets/8-10 reps

    Chinups
    3 sets to failure

    one arm db row
    4 sets/8-10 reps

    Hammer Curls
    2 sets/10 reps

    Seated Db Curls
    2 sets/10 reps

    Day 3---Shoulders and Traps
    DB Press
    4 sets/ 8-10 reps

    lat raise
    4 sets/ 8-10 reps

    Front arm raise
    4 sets/ 8-10 reps

    upright rows
    4 sets/ 8-10 reps

    DB Shrugs
    4 sets/ 8-10 reps

    Machine Shrugs
    4 sets/ 8-10 reps

    Day 4 Legs
    Leg Press
    4 sets/ 8-10 reps

    calf raise
    4 sets/ 8-10 reps

    Straight Leg DL
    4 sets/ 8-10 reps

    Leg Ext
    4 sets/ 8-10 reps

    ill throw in 3 off days inbetween it just depends on my work schedule, tell me what looks good and not so good thanks for the help!

  2. #2
    TheBorch's Avatar
    TheBorch is offline Junior Member
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    any advice guys?

  3. #3
    StickNPuck is offline New Member
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    Oct 2006
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    Minneapolis MN
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    Looks very similar to a routine I like to use now and then.

    There are a couple of changes I would make.

    Work in some days where you pyramid up your weight so that your last set you can only do 1 to 2 reps. I personally don't make gains when I do the 4 sets of 6 to 10 reps routine. I need my last couple of sets to be really heavy. I also like to pyramid back down when I'm working my chest and biceps. I don't make good gains on those muscles unless I'm in the 8 set range.

    I would also add in some exercises that target the forearms more. I know it makes for a long workout, but it’s worth it.

    Add some supersets. It'll help keep the tempo up and gives you a better workout in less amount of time. For your workout, I would superset your lat pull down with one-arm db rows, or superset hammer curls with barbell curls. Another one to superset is your front db raises and your side lat db raises. You can use your imagination on this one.

    I also didn't see any exercises that directly target the abs. I would work that in as well.

    Remember to change the order of your exercises. I personally love blasting my triceps before doing chest from time to time.

  4. #4
    JohnboyF is offline Banned
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    Toronto
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    I would drop the machine shrugs on ur sholder day you already have upright rows and db shurgs...

    and i would add squats on ur leg day..

  5. #5
    TheBorch's Avatar
    TheBorch is offline Junior Member
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    Location
    Ohio
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    thanks for the suggestions guys, any1 else?

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