Originally Posted by
JustDoIt12
Stats:
5'8
175lbs
14-17% BF
27yrs old (28 in 3 months)
Been training steady for about a year now. Up from about 160lbs. Coming off a 2-3 year hiatus from the GYM and AAS. Was once about 185lbs back when I was 23 and did my first cycle.
Anyway, the below is all done w/ intensity and not a ton of rest time inbetween sets. I am not one of those guys who talk for 5 mins between each set.
Let me know what you guys think. You think i am over doing it? After looking at alot of routines it seems I might be. Also, what about pairing Chest/Tris and Back/Bis? I have the time, so I do them on diff days (no family, or wife, and 1 job).
Monday / Chest
Flat Bench 4x8
Incline DB's 4x8
Flat or Incline DB flies 4x8
Weighted Dips 4x till failure I like your chest day, straight up. Wouldn't change anything really - at least for several weeks.
Tuesday / Back
Wide Grip Chins 4x10
Deadlifts 4x6-8
One Arm Rows 4x8
Seated Cable Rows 4x8 I'd add bent over BB row with your back almost parallell to the floor right after chins and before deads. Maybe incorporate close-grip pulldowns with nice form and negatives and reduce it to 3 sets for your DB/cable rows. I think it's hard to overtrain back if your diet is in-check.
Wednesday / off
Thursday / Shoulders
Dumbell Prress 4x8
Behind Neck Press BB (smith) 4x8
Front / Side latteral superset (4x8)
DB or BB shurgs (4x8 Really nice delt workout imo. Perfect volume. One problem - where is rear delt work?! I find that doing them with laterals/presses is too much - So I add them to leg day with my shrugs - you should do the same since we run the same split basically.
Friday / Arms
Close Grip Bench 3x8
Nosebrekers 3x8
Some type of pulldown superset 3x8 Triceps are the vast majority of the upper arm, not a tiny muscle - u can safely add another exercise imo. I like overhead DB extensions or DB kickbacks. I also would super-set my skullcrushers with close-grip to failure last cycle and triceps blew up great. Just a thought.
Barbell Curls 3x8
Preacher Curls 3x8
DB Curls / Hammer Curls super 3x8 Nice bicep routine
Saturday / Legs
Squats 4x8
Leg Press 4x8
Hammy's 4x8
Calves 4x8 Ok, here's where I'd add some rear delt work. Maybe 3x12 rear delt cable flies, low n' slow, followed by 4x12/10/8/6 Upright row. Easy enough to get in while resting between heavy squat sets. I would say do them with back but that tends to be a long workout without much room for them as they get hit when doing rows.
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