Workout routine help

**Ares101** · 06-29-2012, 06:50 PM

Day 1 shoulders
- Seated Military Press Machine - 3 sets x 21 reps
-Dumbbell Lateral Raise super set with Dumbbell Front Raise - 3 sets x 8 reps each
-Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
-Hammer Stength Shrug - 5 sets x 12, 10, 8, 6, 4 reps

Day 2 - Back

-Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-One Arm Seated Row Machine - 4 sets x 12 reps
-Back Extension - 4 sets x 15, 15, 12, 12 reps

Day 3 - Legs

-Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
-Smith Machine Lunge - 4 sets x 8 reps per leg
Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
-Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)
-squats- 4 sets 15,12,10,8

Day 4 - Arms

-Alternating Dumbbell Curl - 5 sets x 12, 10, 8, 6, 4 reps
-Preacher Machine Curl - 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
-Cable Tricep Extension - 5 sets x 12, 10, 8, 6, 20 reps
-Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
-One Arm Reverse Grip Tricep Extension - 2 sets x 15 reps

Day 5 - Chest

-Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
-Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
-Cable Crossover - 4 sets x 12 reps
-Push Ups - 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week

**Ares101** · 06-29-2012, 06:52 PM

Any changes you guys think I should make, have been on a different routine for six months now and want to try something else so this is what I came up with so far. Any advice or improvements are appreciated! I'm trying to put on good mass

**papa-g** · 06-29-2012, 09:33 PM

I like straight leg deads for hams and back. Light weight but burns so good

Also something often overlooked for chest thickness is diamond pushups with your feet on a bench and your hands on a small med ball. And deep chest dips. Like a tricep dip but lean forward and keep the chest tight.

I also like a tri set of calf raises with standing w/ weight, seated and then I use the leg press machine for a few more reps. 15-20 at each station before 60 sec of rest. Really burns them out.

Play around with them and see what you think

**Ares101** · 06-29-2012, 09:50 PM

Thanks man, yea I forgot about the diamond push ups, great advice! I'll swap all those in from week to week and see how it goes!

**Ares101** · 07-07-2012, 10:45 PM

Any other takers on some critiquing of this routine?

**scorpion62** · 07-08-2012, 03:39 AM

Why not put tris with your back day and bis with chest and this will give you a rest day mid week just a thought mate

**scorpion62** · 07-08-2012, 03:42 AM

#### double post

**HawaiianPride.** · 07-08-2012, 03:43 AM

I would not train Bi's or Tri's prior to training your Chest. You recruit plenty of muscle tissue in the arm while training your Chest. Doing it this way may be counter productive. Allow your arms to recovery before putting them through any type of hypertrophy.

**Ares101** · 07-08-2012, 08:06 AM

Okay well maybe I'll do what scorpion62 said and put tris with back and biceps with chest day

**Ares101** · 07-08-2012, 11:07 PM

so here is the new workout routine that I came up with putting biceps with back and triceps with chest to add another off day

Day 1- shoulders
- Seated Military Press Machine - 3 sets x 21 reps
-Dumbbell Lateral Raise super set with Dumbbell Front Raise - 3 sets x 8 reps each
-Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
-Hammer Stength Shrug - 5 sets x 12, 10, 8, 6, 4 reps

Day 2 - Back/biceps

-Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-One Arm Seated Row Machine - 4 sets x 12 reps
-Back Extension - 4 sets x 15, 15, 12, 12 reps
-Alternating Dumbbell Curl - 4 sets x 12, 10, 8, 8 reps
-Preacher Machine Curl - 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)

Day 3 - Legs

-Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
-Smith Machine Lunge - 4 sets x 8 reps per leg
Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
-Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)
-squats- 4 sets 15,12,10, 8
-Leg press calves- 4 sets x10 reps

Day 4 - Chest/triceps

-Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
-Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
-Cable Crossover - 4 sets x 12 reps
-Push Ups - 4 sets x 15 reps (superset with crossovers)
-Cable Tricep Extension - 4 sets x 12, 10, 8, 20 reps
-Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
-One Arm Reverse Grip Tricep Extension - 2 sets x 15 reps

**jsn23** · 07-11-2012, 08:47 PM

Originally Posted by Ares101

Day 1 shoulders
- Seated Military Press Machine - 3 sets x 21 reps
-Dumbbell Lateral Raise super set with Dumbbell Front Raise - 3 sets x 8 reps each
-Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
-Hammer Stength Shrug - 5 sets x 12, 10, 8, 6, 4 reps

Day 2 - Back

-Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-One Arm Seated Row Machine - 4 sets x 12 reps
-Back Extension - 4 sets x 15, 15, 12, 12 reps

Day 3 - Legs

-Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
-Smith Machine Lunge - 4 sets x 8 reps per leg
Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
-Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)
-squats- 4 sets 15,12,10,8

Day 4 - Arms

-Alternating Dumbbell Curl - 5 sets x 12, 10, 8, 6, 4 reps
-Preacher Machine Curl - 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
-Cable Tricep Extension - 5 sets x 12, 10, 8, 6, 20 reps
-Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
-One Arm Reverse Grip Tricep Extension - 2 sets x 15 reps

Day 5 - Chest

-Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
-Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
-Cable Crossover - 4 sets x 12 reps
-Push Ups - 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week

Are you able to perform every excersise with intensity? because i feel like your doing an awful lot of sets with your workouts, i usually stick with 12 sets per muscle group, and i am usually golden.. but if it works for you then hell yeah bro

**jsn23** · 07-11-2012, 08:49 PM

Originally Posted by Ares101

so here is the new workout routine that I came up with putting biceps with back and triceps with chest to add another off day

Day 1- shoulders
- Seated Military Press Machine - 3 sets x 21 reps
-Dumbbell Lateral Raise super set with Dumbbell Front Raise - 3 sets x 8 reps each
-Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
-Hammer Stength Shrug - 5 sets x 12, 10, 8, 6, 4 reps

Day 2 - Back/biceps

-Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
-One Arm Seated Row Machine - 4 sets x 12 reps
-Back Extension - 4 sets x 15, 15, 12, 12 reps
-Alternating Dumbbell Curl - 4 sets x 12, 10, 8, 8 reps
-Preacher Machine Curl - 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)

Day 3 - Legs

-Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
-Smith Machine Lunge - 4 sets x 8 reps per leg
Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
-Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)
-squats- 4 sets 15,12,10, 8
-Leg press calves- 4 sets x10 reps

Day 4 - Chest/triceps

-Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
-Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
-Cable Crossover - 4 sets x 12 reps
-Push Ups - 4 sets x 15 reps (superset with crossovers)
-Cable Tricep Extension - 4 sets x 12, 10, 8, 20 reps
-Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
-One Arm Reverse Grip Tricep Extension - 2 sets x 15 reps

You could always pair them up like

chest/biceps

shoulders

legs

Back/triceps

that way your working your triceps and biceps twice a week

**Ares101** · 07-12-2012, 05:03 AM

Originally Posted by jsn23

You could always pair them up like

chest/biceps

shoulders

legs

Back/triceps

that way your working your triceps and biceps twice a week

Yea that doesn't sound like a bad idea, I'll have to swap it up next week and see how it goes!

**jsn23** · 07-12-2012, 09:11 PM

Originally Posted by Ares101

Yea that doesn't sound like a bad idea, I'll have to swap it up next week and see how it goes!

yeah i just like to do it because i feel like i am able to get a good enough pump twice a week with my arms

**Ares101** · 07-12-2012, 10:02 PM

Originally Posted by jsn23

yeah i just like to do it because i feel like i am able to get a good enough pump twice a week with my arms

Is working out four days a week gonna work? Basically is it normal to feel guilty on my off days? Tonight is my off day and I just feel guilty like I'm suppose to be at the gym

**scorpion62** · 07-14-2012, 06:18 AM

Originally Posted by Ares101

Is working out four days a week gonna work? Basically is it normal to feel guilty on my off days? Tonight is my off day and I just feel guilty like I'm suppose to be at the gym

Ares the four day split will work for you,I was the same when I went three day split doing powerlifting thinking I wasnt doing enough so just enjoy the day off its good for your body , Iam now back on four day split and everythings good again

**Ares101** · 07-14-2012, 06:20 AM

Originally Posted by scorpion62

Ares the four day split will work for you,I was the same when I went three day split doing powerlifting thinking I wasnt doing enough so just enjoy the day off its good for your body , Iam now back on four day split and everythings good again

Alright thanks for the help man, I appreciate it!