I need a new routine

[vaders4]

I want to totally switch up my work out routine..

Can someone recommend something?

I'm currently breaking down my work outs into body parts by day.

Back
Chest
*rest*
Legs
Shoulders
arms
*rest*


I want to do something totally different and confuse my muscles..

Can someone post up a routine for me? I really want to mix it up

[ranging1]

u have to breakdown ur current workout program with sets, reps, exercises etc

no one really helps people who dont provide much info since it seems to us they want to be baby fed and not do anything themselves

please post your current workout in detail

then we will be happy to help you since it shows ur willing to put in the work

[stump44]

Chest
flat dumbells- 4x8
incline dumbells- 4x8
flat flys- 4x8
cable crossovers-4x8

Arms-
straight bar curls- 4x10
preachers- 4x10
hammers-4x10
concentration curls- 4x10
pyramid on all

arms are blowing up but my chest not growing like it should, am i over traing chest. I do chest and arms twice a week, chest mon and fri, arms wed and sun

i am 25 yrs old, 6 ft, 235, with 17% body fat, been training bout 8 yrs any advice is appreciated

[ranging1]

yes ur over training

u only need to train chest once a week

are u currently using any steroids? if so what and how much?

by the looks of it you only train biceps and chest?

[FireGuy]

Your schedule doesnt look bad but your set and rep scheme looks like it could use some work. 16 sets for biceps is about twice as many as you need. I would be interested in seeing what you do for legs, shoulders, tri's and back.

[ranging1]

Your schedule doesnt look bad but your set and rep scheme looks like it could use some work. 16 sets for biceps is about twice as many as you need. I would be interested in seeing what you do for legs, shoulders, tri's and back.

its actually 32 sets, he trains each body part TWICE a week

thats why i think hes overtraining

[FireGuy]

its actually 32 sets, he trains each body part TWICE a week
thats why i think hes overtraining

If thats the case I totally agree. In his original post it looked like one bodypart per week with two days rest.

[vaders4]

I want to totally switch up my work out routine..

Can someone recommend something?

I'm currently breaking down my work outs into body parts by day.

Back
3 sets of chin ups (12x10x8)
Lat pull down (12x10x8)
Seated row (wide grip) 10x8x8
Seated row (close grip) 10x8x8
Then I do lower back extensions? I'm not sure of the correct name for the exercise :P I hold a 35lb plate and do 15x12x12

Chest
Incline DB press 10x8x8
Flatbech DB press 10x8x8
Seated flies (machine) 10x8x8
Cable flies 12x10x8

*rest*
Legs
Squats 8x8x6
Leg press 8x8x8
Quad extensions 12x10x8
Ham extensions 12x10x8
Calf raise 12x10x8

Shoulders
DB Flies 10x8x8
DB Flies incline 10x8x8
Shoulder raise with 45lb plate 15x12x10
Shoulder raise (machine) 12x10x8

arms
DB curls 12x10x8
DB Hammer curls 12x10x8
Machine preacher curls 12x10x8
Cable curls 12x10x8

Tricep pull downs 12x10x8 (angled attachment)
Close grip bench 12x10x8
Dips 15x15x15
skull crushers 12x10x8


*rest*


I want to do something totally different and confuse my muscles..

Can someone post up a routine for me? I really want to mix it up

edited for my workout..

[ranging1]

Back
3 sets of chin ups (add weight to urself) (8x10x8)
pull ups (add weight to urself) (x8)
dumbell rows 10x8x8
Seated row with lat pull down bar (wide grip) 10x8x8
Then I do lower back extensions? I'm not sure of the correct name for the exercise :P I hold a 35lb plate and do 15x12x12

Chest
Incline DB press 6x8x8
Flatbech DB press 10x8x6
decline bench press 6x8x8
machine chest press x8x10

*rest*
Legs
Squats 8x8x6x10
Leg press 8x8x8
Ham curls 12x15x12
standing Calf raise 12x10x8

Shoulders
DB shoulder press 6x8x10
barbell shoulder press x8
Shoulder raise with 45lb plate 15x12x10
upright rows 10x10x8

arms
barbell curl 8x10x8
DB Hammer curls 8x10x8
Machine preacher curls 6x10x8

Close grip bench 6x10x8
Dips (attach weight to urself) 6x8x10
one arm dumbell overhead extenions 8x6x8

adjusted

[vaders4]

Thanks, but question, why the reps going from low to high?

I usually do something like this, lets just take incline db press..

I'll start out with 60lb bells, and do 12 reps, then 80lb bells, 8 reps, then 90lbs bells 8 reps.

[ranging1]

reps go from lower to higher coz its called reverse pyramiding

its a training style where you lift heavier, then go to lighter weights

this is becuase if you want to grow you need to lift the maximum amount of weight you can

and since the first set or every exercise is always your strongest set for that exercise, then it makes sense to lift the most amount of weight during that first set

since the second and third sets you will always we weaker in, your best chance to grow is lift the heaviest your first set

[thomaskstewart]

reps go from lower to higher coz its called reverse pyramiding

its a training style where you lift heavier, then go to lighter weights

this is becuase if you want to grow you need to lift the maximum amount of weight you can

and since the first set or every exercise is always your strongest set for that exercise, then it makes sense to lift the most amount of weight during that first set

since the second and third sets you will always we weaker in, your best chance to grow is lift the heaviest your first set

Yeah but why up the # of reps... you could keep the reps the same and lower the weight if needed... I've always thought the idea was to lift the heaviest amount of weight possible for the entire exercise not just the first set. I think that the hardest part to understand is exactly what does the number of reps do specifically pertaining to size vs strength. I mean I do 5x5 on major lifts then 2x8-10 on supportive exercises... but people say lower reps is better but others say lower reps is for strength and 10-15 reps is for size... who knows what they're talking about... hahaha

[ranging1]

Yeah but why up the # of reps... you could keep the reps the same and lower the weight if needed... I've always thought the idea was to lift the heaviest amount of weight possible for the entire exercise not just the first set. I think that the hardest part to understand is exactly what does the number of reps do specifically pertaining to size vs strength. I mean I do 5x5 on major lifts then 2x8-10 on supportive exercises... but people say lower reps is better but others say lower reps is for strength and 10-15 reps is for size... who knows what they're talking about... hahaha

yes your right, but if you read what i posted ud see i stated that 'your first set you are always the strongest, theirfore you should try lift the most the first set'

yes you try lift heavy as possible all sets, but the lower rep scheme at the start of each exercise is becuase of the ability to lift more in the first set

reps are increased and weights slightly decreased over following sets becuase they revolve more around 'size' training

[thomaskstewart]

yes your right, but if you read what i posted ud see i stated that 'your first set you are always the strongest, theirfore you should try lift the most the first set'

yes you try lift heavy as possible all sets, but the lower rep scheme at the start of each exercise is becuase of the ability to lift more in the first set

reps are increased and weights slightly decreased over following sets becuase they revolve more around 'size' training

Oh I got you... awesome info Bro

I've always wondered that... lol