My Workout

[danny_may86]

Just want to see if you guys think anything is wrong with my workout. im in so much need of putting on mass. i try n eat as much as i can cause i know thats how to grow. probably need to be eating more like but here goes. i train each muscle twice a week. have been for a long time. but only started this routine about 5 weeks ago. I use to do reps of 10, 8, 6. but recently wont go below 10 reps apart from certain lifts.

Monday:Chest + triceps
Bench press bar - 2 warmup sets of 20 reps. 3 sets 15, 12, 10
Incline press bar - 3 sets 15, 12, 10
DB flies - 3 sets 15, 12, 10
Pec deck - 3 sets 15, 12, 10
Skull crushers - 3 sets 15, 12, 10
Cable pushdowns bar - 3 sets 15, 12, 10
Machine dips - 3 sets 15, 12, 10

Tuesday:Back + biceps
Deadlifts - 5 sets - 10, 8, 6, 4, 2
Bent over rows close grip - 3 sets 15, 12, 10
T-bar rows - 3 sets 15, 12, 10
close grip lat pull downs - 3 sets 15, 12, 10
close grip 21's - 3 sets
Hammer curls rope - 3 sets 15, 12, 10
Cable cross over curls 3 sets 15, 12, 10

Wednesday:Legs + shoulders
Squats - 4 sets 15, 12, 10, 8
Leg press - 3 sets, 15, 12, 10
Leg extensions - 3 sets 15, 12, 10
Lying leg curls - 3 sets 15, 12, 10
Sraight leg deadlifts - 3 sets 15, 12, 10
Seated Barbell Press - 3 sets 15, 12, 10
Behind Neck press - 3 sets 15, 12, 10
Standing laterals - 3 sets 15, 12, 10
Machine laterals - 3 sets 15, 12, 10
Rear DB laterals - 3 sets 15, 12, 10
Shrugs - 3 sets 15, 12, 10

Thursday:Rest

Friday:Chest + triceps
Everything same but swap bar presses for DB's, and every exercise is a different one eg, close grip bench press for triceps

Saturday: Back + biceps
Everything same but swap deadlifts with one arm rows. and everything else is wide grip on rows etc. biceps is just all different exercises but same rep/sets.

Sunday:Rest

Note: I do 6 sets of Calves EOD along with 3 sets of Ab exercises

[jjfman]

i think your overtraining mate, especially if your not eating enough then doing high reps and training each muscle twice a week its maing it for your body to grow.

[danny_may86]

thanks for the reply. yeh it could be true. i feel like im not working the muscle enough wen doing once a week because it takes so long to train the same muscle again. heres a little picture of me taking few weeks ago. im not posing or anything like. but its the only picture i have.

[jjfman]

your already a good size mate, very thick!

ive just got a new workout with the help of some of the guys on here ill post it up for ye see what you think.

[danny_may86]

ok thanks mate. i just want as much size as possible for now.

[jjfman]

I lift heavy as i can without losing form on all exercises, really bust my ass lol

Chest and Tricep

4 sets DB incline press 10,8,6,6
3 sets BB flat bench press 10,8,8
2-3 sets cable/DB flys 10,10,8
4 sets weighted dips (find a rep range thats comfortable for you)

4 sets EZ bar skull crusher 12,10,8,6
3 sets DB tricep extensions 10,8,8
2 sets rope pull downs 8,8

Legs

5 sets squats 12,10,8,8,6
3 sets sinlge leg machine press 10,10,8
2 sets DB lunges 12,12
3 sets straight leg/russian deadlift 12,10,10
4-5 set calve raises 15,10,8,8

Shoulders
4 sets DB press 10,8,8,6
4 sets DB front raise 8,8,6,6
4 sets DB side lateral raise 8,8,6,6
4 sets BB clean and press 10,10,8,6
5 sets BB shrug 12,10,8,6,10

Back and Bicep

5 sets Deadlift 12,10,8,8,10
2 sets V bar pull up
2 sets wide arm pull up
2 sets reverse DB/pec dec fly 12,12
3 sets cable row 10,8,8 (lat pulldown bar, wide grip)
3 sets T-bar row 10,8,6

3 sets EZ bar precher curl 10,10,8
4 sets straight barbell curl 10,8,6,6 (i like to get a really good squeeze on this exercise)
3 sets DB hammer curl 10,8,8

i train abs maximum of twice a week.
ive been doing this for around 4 weeks and its been great for me but everyones different, if you want size then remember EAAATTTTT lol if your finding it difficult to get alot of food in plan what your gunna eat and when your gunna eat it.

[danny_may86]

and ur only training each muscle once per week ye ?

[jjfman]

Yup that's right mate, feeling sore doesn't really mean you've had a good workout sure your supposed to feel a little sore as your muscle fibres are broken from training but it can also mean overtrained muscles. Ther was a thread on it not so long ago have search for it it's called something like 'sore muscle mean a good workout'

[Just2Big]

Just want to see if you guys think anything is wrong with my workout. im in so much need of putting on mass. i try n eat as much as i can cause i know thats how to grow. probably need to be eating more like but here goes. i train each muscle twice a week. have been for a long time. but only started this routine about 5 weeks ago. I use to do reps of 10, 8, 6. but recently wont go below 10 reps apart from certain lifts.

Monday:Chest + triceps
Bench press bar - 2 warmup sets of 20 reps. 3 sets 15, 12, 10
Incline press bar - 3 sets 15, 12, 10
DB flies - 3 sets 15, 12, 10
Pec deck - 3 sets 15, 12, 10
Skull crushers - 3 sets 15, 12, 10
Cable pushdowns bar - 3 sets 15, 12, 10
Machine dips - 3 sets 15, 12, 10

Tuesday:Back + biceps
Deadlifts - 5 sets - 10, 8, 6, 4, 2
Bent over rows close grip - 3 sets 15, 12, 10
T-bar rows - 3 sets 15, 12, 10
close grip lat pull downs - 3 sets 15, 12, 10
close grip 21's - 3 sets
Hammer curls rope - 3 sets 15, 12, 10
Cable cross over curls 3 sets 15, 12, 10

Wednesday:Legs + shoulders
Squats - 4 sets 15, 12, 10, 8
Leg press - 3 sets, 15, 12, 10
Leg extensions - 3 sets 15, 12, 10
Lying leg curls - 3 sets 15, 12, 10
Sraight leg deadlifts - 3 sets 15, 12, 10
Seated Barbell Press - 3 sets 15, 12, 10
Behind Neck press - 3 sets 15, 12, 10
Standing laterals - 3 sets 15, 12, 10
Machine laterals - 3 sets 15, 12, 10
Rear DB laterals - 3 sets 15, 12, 10
Shrugs - 3 sets 15, 12, 10

Thursday:Rest

Friday:Chest + triceps
Everything same but swap bar presses for DB's, and every exercise is a different one eg, close grip bench press for triceps

Saturday: Back + biceps
Everything same but swap deadlifts with one arm rows. and everything else is wide grip on rows etc. biceps is just all different exercises but same rep/sets.

Sunday:Rest

Note: I do 6 sets of Calves EOD along with 3 sets of Ab exercises

I do the same workout. I have recently added Legs and shoulders on sunday and take off the next day. Then start over again. so its like this......

Day 1 chest and tries
day2 back and bies
day3 legs and shoulders
day4 rest
day5 chest and tries
day6 back and bies
day7 legs and shoulders
day8 rest

I might do 2 days of rest after the 2nd split.

[danny_may86]

yeh looks like a decent split just2big. cause ur gettin a few rest days in there. ive got one of those body types where its really hard to gain muscle n basically loose it very quick if i dont train or anything. ive recently changed the my whole rountine this week to one body part a day n do a total of 16 sets for big mucle groups and 12-15 for small. ive been feeling very sore for like 2 days after each session n im in n out the gym within an hour. gonna stick with this for a few weeks see how it goes.

[Just2Big]

yeh looks like a decent split just2big. cause ur gettin a few rest days in there. ive got one of those body types where its really hard to gain muscle n basically loose it very quick if i dont train or anything. ive recently changed the my whole rountine this week to one body part a day n do a total of 16 sets for big mucle groups and 12-15 for small. ive been feeling very sore for like 2 days after each session n im in n out the gym within an hour. gonna stick with this for a few weeks see how it goes.

Send me a pm in a couple weeks or updates this thread with your results and if you like it. I want a new workout plan and was going back and forth on a few.

[danny_may86]

ye no worries. ill take a picture in a few weeks n post it up