my workout routine...help please

[feloniness]

so i need help with my routine...i been doing some research and it looks like i overtrain on certain things and not doing right sets or workouts and doing wrong muscle combinations. now when it comes to muscle combinations i do wait at least 3 days before i hit a certain muscle group. but somedays ill do bis and shoulders then next time i do bis i might do it with tris...thats what i mean wrong combinations so instead of listing my workout days ill list what i do for each muscle group and you guys can help me make a schedule. i am also really diverse...like i dont do the exact routine for each muscle group...i try to same to the same sets but ill switch up the work outs

biceps
straight bar curl 3 sets 6
concentration curls 3 sets 6
(auxiliary ill do one of these...change it up depending on what i feel like)
seated incline dumbell curls, hammer curls, preacher curls (3 sets 6)

back
weighted pullups 3 sets 8-10
lat pull down 2 sets 6-8
bent over barbell row 2 sets 6-8
seated close grip row 2 sets 6-8
deadlift 2 sets 6-8

chest
incline or flat db bench 3 sets 6-8
cable flys 6-8
cable crossover 6-8
i want to start doing dumbell pullover but just never leanred how

triceps
this is my real problem area...the fact that my triceps are so strong (probably from 5 years of wrestling and the fact i love tricep ropes extension) i seriously do just as much on weight as some of my very lean and strong 185 pound friends. i myself weight about 155. now when i work out my tris my tendons by my elbow hurt badly. i even took about 2 months off of triceps. i can never feel like i actually got a workout and when i stack on the weight i get pain in my elbows. but when i do at least try to get a tricep workout this is what i do

tricep rope extension 3 sets 8-10 (only thing that somewhat works now)
skull crushers 3 sets 6-8 (doesnt really work at all so stopped doing it)
behind head db or bb tricep extension 3 sets 6-8 (hurts elbows more than work out triceps)

shoulders
db or bb seated military press 3 sets 6-8
???????????????????????????? 3 sets 6-8 i dont what these are called but u go to where u do cable cross over and u grab the opposite cable with ur hand and u extend you arms...really hits the back delts
Side Lateral Raise 3 sets 6
(auxiliary ill do one of these...change it up depending on what i feel like)
front lateral raise, arnold presses, one armed cable laterals (3 sets 6-8)

legs
i love leg curls and my hamstrings are my strong point from wrestling (stance is all hammys lol) but i injured my knee and it pops everytime on the negative no matter how low the weight is :[
squats 3 sets 5
leg extension 3 sets 6-8
inner thigh machine 3 sets 15-20
outer thigh machine 3 sets 15-20
donkey calve raises 1 set failure toes pointing in 1 set failure toes pointing out
standing calve raises same as donkey

traps
dumbell shrugs 3 sets 8-12
barbell shrugs 3 sets 5-7
standing machine shrugs 3 sets 8-12


okay so this is pretty much it...please feel free to change it up...im trying to do a routine and schedule from scratch

thanks for any help

[feloniness]

anyone???

[newmuscleguy]

it needs work....

[Kale]

it needs work....

Profound !!! Care to enlighten us with your knowledge bro ?

[Kale]

So I do a four day routine.

Mon Chest and Triceps
Tue Back, Traps and Biceps
Wed Rest
Thur Shoulders
Fri Legs

Its important to allow enough time between Chest and Shoulder days for me as Shoulders are fully involved on chest day. I think the exercises you are doing are fine and that over training shouldn't be an issue as long as you split the days right.

[S.P.G]

it needs work....

by all means enlighten us...

shoulders
db or bb seated military press 3 sets 6-8

I would go with d/b as they recruit more muscle fibers, tip don’t let your little finger go higher than your thumb.

biceps
straight bar curl 3 sets 6
concentration curls 3 sets 6
(auxiliary ill do one of these...change it up depending on what i feel like)
seated incline dumbell curls, hammer curls, preacher curls (3 sets 6)

if your back day is close too your biceps day this my be a bit to much, as you no biceps get a heavy load during back keep them apart..
Straight bar 3 x 12, 8, 6
Hammer curl or reverse grip bar curl 2 x 8, 6
Alternative dumbbell curl 2 x 8, 6

traps
dumbell shrugs 3 sets 8-12
barbell shrugs 3 sets 5-7
standing machine shrugs 3 sets 8-12

2 sets d/b shrug, 2 sets bar shrugs, at the end or start on back day should be enough, stuff your delts, into your ears, with the d/bs and really load up on the weight with the bar...

chest
incline or flat db bench 3 sets 6-8
cable flys 6-8
cable crossover 6-8
i want to start doing dumbell pullover but just never leanred how

if your building mass I personally would drop the cable flys
cable crossover it’s a waste of recovery ability, save your self for the compound movements, shape when you have the required mass...

legs
i love leg curls and my hamstrings are my strong point from wrestling (stance is all hammys lol) but i injured my knee and it pops everytime on the negative no matter how low the weight is :[
squats 3 sets 5
leg extension 3 sets 6-8
inner thigh machine 3 sets 15-20
outer thigh machine 3 sets 15-20
donkey calve raises 1 set failure toes pointing in 1 set failure toes pointing out
standing calve raises same as donkey

I would personally up the reps on squat and add leg press replacing one of more of the shaping movements, but if your injury is preventing you, then enough said…iv had injury’s it’s a bitch.

triceps
this is my real problem area...the fact that my triceps are so strong (probably from 5 years of wrestling and the fact i love tricep ropes extension) i seriously do just as much on weight as some of my very lean and strong 185 pound friends. i myself weight about 155. now when i work out my tris my tendons by my elbow hurt badly. i even took about 2 months off of triceps. i can never feel like i actually got a workout and when i stack on the weight i get pain in my elbows. but when i do at least try to get a tricep workout this is what i do
tricep rope extension 3 sets 8-10 (only thing that somewhat works now)
skull crushers 3 sets 6-8 (doesnt really work at all so stopped doing it)
behind head db or bb tricep extension 3 sets 6-8 (hurts elbows more than work out triceps)

if your triceps are overpowering keep it basic

3 x skullkushers
2 x seated ex,
2 x close grip
1 x pushdown

shoulders
db or bb seated military press 3 sets 6-8
3 sets 6-8 i dont what these are called but u go to where u do cable cross over and u grab the opposite cable with ur hand and u extend you arms...really hits the back delts
Side Lateral Raise 3 sets 6
(auxiliary ill do one of these...change it up depending on what i feel like)
front lateral raise, arnold presses, one armed cable laterals (3 sets 6-8)

its always a good idea to hit shoulders after chest same day, as the anterior head takes a lot of the work, so additional work on another day may lead to over training, same is applied for the front raise, you just don’t need them.


the routine looked good bro, just some points JMO......

[S.P.G]

So I do a four day routine.

Mon Chest and Triceps
Tue Back, Traps and Biceps
Wed Rest
Thur Shoulders
Fri Legs

Its important to allow enough time between Chest and Shoulder days for me as Shoulders are fully involved on chest day. I think the exercises you are doing are fine and that over training shouldn't be an issue as long as you split the days right.

we’re on the same wave length bro....

[newmuscleguy]

spg kale fap fap fap i dont need to prove anything to you guys i train hard

chest 5 sets bench 5-6 reps
incline 5 sets 5-6
flys 5 sets 5-6 reps
chest presser 20
declinr 5 sets 6
crosovers 5 sets 6

biceps 5 sets big bar curl 6 reps
5 sets const, curls
roap curls 5 sets

back seated back row 6
one arm row6
masi, row6

[Kale]

spg kale fap fap fap i dont need to prove anything to you guys i train hard

chest 5 sets bench 5-6 reps
incline 5 sets 5-6
flys 5 sets 5-6 reps
chest presser 20
declinr 5 sets 6
crosovers 5 sets 6

biceps 5 sets big bar curl 6 reps
5 sets const, curls
roap curls 5 sets

back seated back row 6
one arm row6
masi, row6

Nobody is suggesting you dont train hard but if you are going to make a comment in a thread make it a useful one. We are here to help one another and not just throw in smart ass comments which mean nothing

[newmuscleguy]

Nobody is suggesting you dont train hard but if you are going to make a comment in a thread make it a useful one. We are here to help one another and not just throw in smart ass comments which mean nothing

thats better

[feloniness]

i like this routine

Mon Chest and Triceps
Tue Back, Traps and Biceps
Wed Rest
Thur Shoulders
Fri Legs

but could i do biceps on thursday the same day i do shoulders???i would still have rested biceps for back on tuesday. but if i keep tuesday like that i would be at the gym for like 2 and a half hours while on thursday i wouls only be there for like 45 minutes. otherwise i like that 4 day routine.
ALSO I AM TRYING TO BUILD MASS...GETTING HUGE lol.

MONDAY
Chest

if your building mass I personally would drop the cable flys
cable crossover it’s a waste of recovery ability, save your self for the compound movements, shape when you have the required mass...

So ill keep the dumbell bench...what could i add on this. also what would my sets and reps be for all chest workouts

Triceps
i like this workout. but what would my sets and reps be.
3 x skullkushers
2 x seated ex,
2 x close grip
1 x pushdown

TUESDAY
Back
well no1 said anything about my back...i guess i have a good routine...i do have really good results lol.
Traps
i like this routine...but what would the reps be...failure???
2 sets d/b shrug, 2 sets bar shrugs

WEDNESDAY
Rest

THURSDAY
Shoulders
no1 said anything about this really except to do only db and to drop front lateral raise (i rarely did it) so i assume its good...i just dont know the sets and reps
db seated military press
i dont what these are called but u go to where u do cable cross over and u grab the opposite cable with ur hand and u extend you arms...really hits the back delts
Side Lateral Raise
(auxiliary ill do one of these...change it up depending on what i feel like)
arnold presses, one armed cable laterals
Biceps
i like this routine...but are these sets and reps good for building mass???
Straight bar 3 x 12, 8, 6
Hammer curl or reverse grip bar curl 2 x 8, 6
Alternative dumbbell curl 2 x 8, 6
FRIDAY
Legs
okay soo up my reps on squat, drop shaping movements, add leg press....DONE...i just need to know what sets and reps to use
squats 3 sets of ???
leg press
leg extension 3 sets 6-8
donkey calve raises 1 set failure toes pointing in 1 set failure toes pointing out
standing calve raises same as donkey

thanks for all the input and time you guys are taking reading my long post but im just trying to do everything right and not be a dumb 18 year old who runs to AS when he is stuck at a weight. thanks again

[feloniness]

bump

[S.P.G]

i like this routine

Mon Chest and Triceps
Tue Back, Traps and Biceps
Wed Rest
Thur Shoulders
Fri Legs

but could i do biceps on thursday the same day i do shoulders???i would still have rested biceps for back on tuesday. but if i keep tuesday like that i would be at the gym for like 2 and a half hours while on thursday i wouls only be there for like 45 minutes. otherwise i like that 4 day routine.
ALSO I AM TRYING TO BUILD MASS...GETTING HUGE lol.

MONDAY
Chest

So ill keep the dumbell bench...what could i add on this. also what would my sets and reps be for all chest workouts

Triceps
i like this workout. but what would my sets and reps be.
3 x skullkushers reps 12, 8, 6 ,3 sets
2 x seated ex, 12, 8
2 x close grip 12, 8
1 x pushdown 12-15

TUESDAY
Back looked good to me
well no1 said anything about my back...i guess i have a good routine...i do have really good results lol.
Traps
i like this routine...but what would the reps be...failure???Imo as long as you progress each week you can’t go wrong if you go to failure every week you will start to take way from the muscle,2 sets d/b shrug, 2 sets bar shrugs

WEDNESDAY
Rest

THURSDAY
Shoulders looks good to me Just be aware of overtraining.
no1 said anything about this really except to do only db and to drop front lateral raise (i rarely did it) so i assume its good...i just dont know the sets and reps Personally I would go with 2 sets db shoulder press 3-4 side laterals 12,8,6,12 shoulder press 2x10, Remember the lateral are what’s going to make you round db seated military press
i dont what these are called but u go to where u do cable cross over and u grab the opposite cable with ur hand and u extend you arms...really hits the back delts
Side Lateral Raise
(auxiliary ill do one of these...change it up depending on what i feel like)
arnold presses, one armed cable laterals
Biceps
i like this routine...but are these sets and reps good for building mass??? YES
Straight bar 3 x 12, 8, 6
Hammer curl or reverse grip bar curl 2 x 8, 6
Alternative dumbbell curl 2 x 8, 6
FRIDAY
Legs
okay soo up my reps on squat, drop shaping movements, add leg press....DONE...i just need to know what sets and reps to use
squats 3 sets of 12-15 Along with the glutes legs are the biggest muscle group in the body so they will need higher reps to promote enough muscle recruitment
leg press
leg extension 3 sets 6-8
donkey calve raises 1 set failure toes pointing in 1 set failure toes pointing out
standing calve raises same as donkey

thanks for all the input and time you guys are taking reading my long post but im just trying to do everything right and not be a dumb 18 year old who runs to AS when he is stuck at a weight. thanks again

Remember hypertrophy is all about muscle recruitment the more you recruit the more your muscle will have to repair and grow back bigger and stronger.

[S.P.G]

HEY NEWMUSCLEGUY......

thats better

[feloniness]

okay cool ill make those changes just a few more things
1. could i do biceps on thursday the same day i do shoulders???

Personally I would go with 2 sets db shoulder press 3-4 side laterals 12,8,6,12 shoulder press 2x10, Remember the lateral are what’s going to make you round

2. u said do db press 3x4 then you said do shoulder press 2x10. is shoulder press a different workout or what...im hella confused lol????
3. i dont like the high rep of squats...i kill my legs...im talking sore for 3-5 days of of sets of 6-8...i want to stack more weight...so should i just keep it at 6-8 since its working???


thanks SPG for all ur help so far

[S.P.G]

okay cool ill make those changes just a few more things
1. could i do biceps on thursday the same day i do shoulders???

2. u said do db press 3x4 then you said do shoulder press 2x10. is shoulder press a different workout or what...im hella confused lol????
3. i dont like the high rep of squats...i kill my legs...im talking sore for 3-5 days of of sets of 6-8...i want to stack more weight...so should i just keep it at 6-8 since its working???


thanks SPG for all ur help so far

it was 2 sets of shoulder press / db press, 3-4 sets of side laterals them being exercises, shoulder presses is not its own workout,

6-8 is cool on squats if thats what Suits you,

[feloniness]

ok thanks...ill list the workout in complete detail when im not busy...and see if there is anything there can be fixed