My Latest Routine

[mongrol]

I try and switch this up every few months but this has been my routine since I began using gear 8 weeks ago... Does anyone see anything I am doing too much of or not enough?

With all of these exercises I begin light and add weight on each set to my maximum ability... Each week I add weight even if it's only 5lbs....


Day 1 Biceps and Chest
Biceps
superset barbell curl and reverse grip preacher curl 3 X 10
superset hammer curl dumbells and regular grip preacher curl 3 X10
superset hammer curl cable and curl cable 3 X 10
Chest
superset Bench Press and Chest Press 3 X 8 -10 to fail
Incline Bench Press 3 X 8-10 to fail
Decline Bench Press 3 X 8-10 to fail
Machine Flys 3 X 10
Crossover Cable 3 X 10
Abs
Crunch 2 X 60

Day 2 Triceps and Shoulders
Triceps
Supersets French Press and Dumbell Extension 3 X 10
Supersets Overhead Extension and Cable Pushdown 3 X 10-14 to fail
Dip Machine 3 X 10 -12 to fail

Shoulders
Upright Row Barbell 3 X 10
Shoulder Press Machine 3 X 10
Shrug 3 X 10
Lateral Raise 3 X 10
Military Press dumbell 3 X 10
Military Press machine 3 X 8-10 to fail
Abs
Crunch 2 X 60

Day 3 Back
Superset Seated Close Row and Seated Wide Row 3 X 10
Superset Wide grip pulldown and close grip pulldown 3 X 10
Superset High Row Machine and low Row Machine 3 X 10
Rear Delt Row Machine 3 X 10
Oblique Extension 3 X 15
Abs
Crunch 2 X 60

Day 4 Legs
Superset Leg Extension and Leg Curl 3 X 15-20 to fail
Glute Kickback 3 X 12
Superset Leg Press and Decline Calf Raise 3 X 15-20 to fail
Seated Calf Raise 3 X 20-30 to fail
Squats 3 X 10-12 to fail
Abs
Crunch 2 X 60

Day 5 Rest... after 2 weeks I take day 6 as rest too

[lifter65]

dude.. way to many supersets
you leg workout sucks, do squats first
your training way to much upper body to legs, dont be afraid of the pain
biceps before chest... really?
your training your triceps and shoulders two days in a row

[mongrol]

thanks... I do need to redo this after reading yesterday... how does this look

Day 1 Chest then Shoulders
Day 2 Legs (agree my leg workout is weak, i did do my squats first yesterday)
Day 3 Back
Day 4 Biceps and Triceps
Day 5 rest
Day 6 Rest every other week

[terraj]

So you are 8 weeks into a cycle and have no idea how to train, and you started this routine as you began the cycle. Fvck me....

You should not be doing anything but reading and learning.

Waste of time, money and gear

[Kawigirl]

dude.. way to many supersets
you leg workout sucks, do squats first
your training way to much upper body to legs, dont be afraid of the pain
biceps before chest... really?
your training your triceps and shoulders two days in a row

I agree. A dedicated week for supersets to change things up is a good idea; but not adding to a regular routine. Your muscles are totally burned out to anything after.

Heavy weights hits one type of muscle fiber which needs to be seperated from the smaller fibres with which supersets achieve.

[tom502]

I'm doing a full body routine, daily.
Overhead Press
Barbell Curl
Bench Press
Bent Row
Squat
Calf Raise

Though, each day I change the order, like if the above was Monday, on Tuesday, I'd start with barbell curl, and then go to overhead press, leeping with the push/pull alternates.
I'm shooting for 20reps, and when attained, I add weight and work up to 20 again.

[Kawigirl]

What r your goals? Just trying to get a better understanding of your "total" body workout daily.

[tom502]

Muscle size, strength, shape, leanness, standard bodybuilding goals. To look and feel good.

[Noles12]

Not even considering your workouts the split you are using is terrible.

IMO triceps and shoulders the day after chest is a bad choice

[Noles12]

I'm doing a full body routine, daily.
Overhead Press
Barbell Curl
Bench Press
Bent Row
Squat
Calf Raise

Though, each day I change the order, like if the above was Monday, on Tuesday, I'd start with barbell curl, and then go to overhead press, leeping with the push/pull alternates.
I'm shooting for 20reps, and when attained, I add weight and work up to 20 again.

So you are doing the same lifts everyday?

When do you think your muscles will rest?

[tom502]

I know this method is unorthodox today, but I got the idea because I did a similar routine years ago, and made some great gains. Then recently I did a search to see if anyone else tried this, and found that this was the way a lot of older "vintage" bodybuilders trained, like Ralph Kroger, Eddie Guiliani, and Grimek mentions it, so I decided to give it another go.

[mongrol]

So you are 8 weeks into a cycle and have no idea how to train, and you started this routine as you began the cycle. Fvck me....

You should not be doing anything but reading and learning.

Waste of time, money and gear

Exactly why I am here... Did a lot of reading and found out I need a better plan. I'm looking for advice so this run is not a total waste of time and money.

[mongrol]

thanks... I do need to redo this after reading yesterday... how does this look

Day 1 Chest then Shoulders
Day 2 Legs (agree my leg workout is weak, i did do my squats first yesterday)
Day 3 Back
Day 4 Biceps and Triceps
Day 5 rest
Day 6 Rest every other week

Not even considering your workouts the split you are using is terrible.

IMO triceps and shoulders the day after chest is a bad choice

what do you think of this plan and cutting out some of the supersets?

[lifter65]

^^ that split is definately better than your first, but your routine needs to be better too
im a powerlifter so im a bit biased, but to the guy doing full body everyday... dude one of the first you read(like noles mentioned) is that you get stronger/bigger by recovering outta the gym, not be destroying your muscles everyday, and the order in which you did is terrible, and you think just switching the order of exercises is going to do something magic, its not, and wtf are squats doing after curls!!! ahhh lol at least do ful body eod or mon/wed/fri

[mongrol]

Hopefully this looks better to everyone... I really appreciate the advice I'm getting on this site. The local meat heads I know have thus far been completely wrong about everything!!! I was advised to go to the gym and kill each muscle once a week while on a cycle...

I'll start with my day 1 and go from there.....

Day 1 Chest & Shoulders
Chest
Bench Press - 1 warm-up rep light weight 3 X 8-10 progressive weight each set adding to start weight weekly
Incline Bench Press - 1 warm-up rep light weight 3 X 8-10 progressive weight each set adding to start weight weekly
Decline Bench Press - 1 warm-up rep light weight 3 X 8-10 progressive weight each set adding to start weight weekly
Cable Crossover - 1 warm-up rep light weight 3 X 8-10 progressive weight each set adding to start weight weekly

Shoulders
Upright Row - 3 X 8-10 progressive weight each rep
Shoulder Press - 1 warm-up rep light weight 3 X 8-10 progressive weight each rep
Military Press - 3 X 8-10 max weight
Lateral Raise - 1 Rep light weight for warm-up 3 X 10 max weight
Seated Shrug - 1 Rep light weight for warm-up 3 X 10 max weight

Abs
2 X 60 crunches

Since chest days work triceps too should I do bench and tris same say or stick with doing biceps-tris on day 4?

[Kawigirl]

Chest and shoulders should be split up

[Standby]

Chest and shoulders should be split up

i agree i know some people that do chest, tri, shoulders in one day and thats to much for me. i dont even like chest and tri together i can barely do anything after

[mongrol]

so was I on the right track already by doing chest and biceps?

[mongrol]

What do you think about this split?
Day 1 Chest and Biceps
Day 2 Legs
Day 3 back
Day 4 Triceps and shoulders
Day 5 off
Day 6 off every second week

[lifter65]

im confused when you say " progressive weight each set adding to start weight weekly"-- specify what you mean

if i had to do bodypart training, id use a split like this

mon-legs (get the hardest outta the way first)
tue-chest/triceps
wed-off/active rest
thu-back/biceps
fri-off/active rest
sat-shoulders/grip
sun-off

[mongrol]

im confused when you say " progressive weight each set adding to start weight weekly"-- specify what you mean

if i had to do bodypart training, id use a split like this

mon-legs (get the hardest outta the way first)
tue-chest/triceps
wed-off/active rest
thu-back/biceps
fri-off/active rest
sat-shoulders/grip
sun-off

I add weight each set until my last when I end up at max weight on the last rep.... I also add at least 5 lbs a week to my max

[lifter65]

since you say your doing 3 sets, i assume you're adding like 5 or 10 pounds per set after youve warmed up?

[tom502]

I'm making a slight change with my workout.
I'm taking today(Sat) and tomorrow off.
Then I'm back to my full body in a day routine, but this time, I'll do it Mon-Tue, and Thu-Fri.
I'll see how that feels next week, and change things if need be.
I was reading Joe Bonomo saying to workout the same exercises 6 days in a row, with one day off.
I do feel pretty beat.

[mongrol]

yes... I'll use my first bench press as an example: I warm up with high reps and low weight then add 50lbs ,then add 20lbs each set... It's a lot like pyramiding and I'm usually wiped out when I finish

[lifter65]

yes... I'll use my first bench press as an example: I warm up with high reps and low weight then add 50lbs ,then add 20lbs each set... It's a lot like pyramiding and I'm usually wiped out when I finish

ehh be careful with pyramiding, by the time you get to your money setes your already pre fatigued and not getting what you could be outta your money sets

[_CrossroadS_]

What are your stats? Age/weight/height/BF/years training

What are your goals in doing the cycle?

[mongrol]

Stats.... 39/250/ 2yrs/ 6'7"/ 20% (I've never had BF calculated but I think it's mostly belly fat having a tough time losing my belly)

My goals are to put on lean muscle mass...

I eat a very clean diet of egg whites, chicken, fish, fresh veggies, brown rice, lots of water. I have a hard time eating 6 meals a day. After I eat breakfast I'm not hungry again until 3-4PM but I force myself to eat lunch between 12-1Pm. After 4PM no matter what I eat I never seem to get full!

I wake up and take 1-2 scoops protein, 2 scoops at 10:30am, 2 scoops 1pm, 2 scoops 3:30PM, 5gms creatine, gym 4-4:30PM, 2 scoops with 5gms Glutamine after workout...

[mongrol]

I do cardio on leg days before my workouts and I ride motocross every weekend (It's the most brutal form of cardio I can imagine and it's fun).... The EQ and my redblood cell amount has given me amazing energy on the track. I don't get nearly as fatigued anymore and usually have to stop doing laps because I feel blisters coming up on my hands.