My New and Improved Routine

hey guys what do you think of this?

Day 1: Legs:

* A. Full Squat 3-4x6-8
* B1. Leg Press 3-4x8-10
* B2. box jumps 3-4x8-10
* C. Calf Raises 3-4x20-30
* D. Lunges 3-4x20



Day 2: Chest:

* A. Incline DB Bench Press 3-4x6-8
* B1. BB Flat Bench Press 3-4x4-8
* B2. DB Cable Flyes 3-4x8-10
* D. Incline DB Flyes 3-4x8-10
pushups till failure



Day 3: Back:

* A. Deadlift 3-4x6-8
* B1. T-Bar Raises 3-4x6-8
* B2. Lat Pulldowns 3-4x8
* C. One Arm DB Row 3-4x8-10
* D. Chin Ups 3-4 Till Failure

Day 4: Rest:


Day 5: Shoulder:

* A. Clean And Jerk 3-4x6-8
* B1 Shoulder Press3-4x6-8
* B2. 3 Piece Flies 3-4x8-10
* C. Shoulder Shrugs 3x20
* D. BB Facepulls 3-4x8-10

.

Day 6: Arms:

* A. Preachure Curls 3-4x6-8
* B1. Spider Curls 3-4x6-8
* B2. DB Hammer Curl 3-4x8-10
* C. Close Grip BP 3-4x6-8
* D. Skullcrushers 3-4x8-10
* E. Tricep Pusdowns3-4x6-8

whats this 3-4 sets on everything?

is it 3 or 4 sets? theirs a big difference, in a whole workout that could be another 5-6 sets extra

so choose either 3 sets or 4 sets lol

Quote:

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Originally Posted by ranging1

whats this 3-4 sets on everything?

is it 3 or 4 sets? theirs a big difference, in a whole workout that could be another 5-6 sets extra

so choose either 3 sets or 4 sets lol

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haha its always 4, never 3. i forgot to fix that part haha

okay cool

next question is are you using gear? if so what and how much? since this will effect the level of volume u can train with

im going to presume your diets in check, and this workout is for bulking by looks of it

also whats this B1 and B2? are they meant to be alternatied weekly? or something else

Quote:

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Originally Posted by ranging1

okay cool

next question is are you using gear? if so what and how much? since this will effect the level of volume u can train with

im going to presume your diets in check, and this workout is for bulking by looks of it

also whats this B1 and B2? are they meant to be alternatied weekly? or something else

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not on any gear, at the moment im actually cutting, my diet is good,
im using Recoup, razor 8, CLA - 80 and centrum multi-vitamin as my supplements, the b1 and b2 is from an old layout on an old routine i should have taken it out since it dosent mean anything

oklay f.e well then your volume is way to high for someone who is dieting and not on gear

you really need to cut the volume down if you wnana maintain muscle mass while dieting

for chest 10 sets is more then enough
back 8-10 sets, depending on your exercise choice
shoulders front delt 3 sets
shoulder middle delt 3 sets
shoulder rear delt 3 sets
traps 3-4 sets
legs 7-9 sets is more then enough
calves 3-4 sets
triceps 6-9sets
biceps 6-8sets

i gave variation becuase some people do have better recovery abilites for some body parts, while other body parts tend to suck in recovering, genetics plays a big role

please adjust your routine to my guidlines and then i revaluate it

i think you should tell me what your cardio regima is like also since this is prob more important in a time of cutting

your workouts with weights are merely just their to tyr miantain muscle mass and strength

Quote:

---

Originally Posted by ranging1

oklay f.e well then your volume is way to high for someone who is dieting and not on gear

you really need to cut the volume down if you wnana maintain muscle mass while dieting

for chest 10 sets is more then enough
back 8-10 sets, depending on your exercise choice
shoulders front delt 3 sets
shoulder middle delt 3 sets
shoulder rear delt 3 sets
traps 3-4 sets
legs 7-9 sets is more then enough
calves 3-4 sets
triceps 6-9sets
biceps 6-8sets

i gave variation becuase some people do have better recovery abilites for some body parts, while other body parts tend to suck in recovering, genetics plays a big role

please adjust your routine to my guidlines and then i revaluate it

i think you should tell me what your cardio regima is like also since this is prob more important in a time of cutting

your workouts with weights are merely just their to tyr miantain muscle mass and strength

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alright, about the cardio..... i have a broken left foot so i cant do any running, but i can use the elyptical and stair steppers and the bikes usually i would jogg for about 30 minutes everyday or every other day, even with my broken foot i have managed to lose 10 pounds so im not too too concerned