My work out Regiment

[mummra]

Alright so here is my exercises I have been doing let me know pls if you see any room for changes.
"Monday
Chest/Abs" "Chest

Flat Bench Barbell
Decline Bench
Incline Bench
Flat Bench Flys
Push ups
Wide grip dips"

"Abs
Incline weighted crunches
Hanging leg Raises"

"Tuesday
Back w Deadlifts"

"Back
Bent over long bar row
One arm dumbell row
Close Grip Lat Pulldown
Deadlifts"

"Wednesday
Off"

"Thursday
Shoulders/Traps"
"Shoulder

Front Raises
Side Raises
Reverse Flys"

"Traps
Dumbel Shoulder shrugs
Upright barbell row"

"Friday
Legs" "Quads

Squats
Kettle bell Squats"
"Lying leg curls
Calf Raises"

"SaturdayArms"

"Bicep
Barbel curl
dumbel curl
Spider Curls
over head cable curl "

"Triceps
Skull crusher
Tricep push down
Tricep dumbell kick back
Dip Machine"

"Sunday
Off"

[red_hulk]

Looks pretty good dude, I had a very similar routine and it worked out well for me. Care to post your rep ranges? It gives a better idea of how you're working rather than just seeing the workouts you're doing

[bikeral]

I would throw in some kind of military press for delts. Either barbell, DB, smith, or hammer machine.
That's really my only outstanding issue with this workout.
Maybe too many different movements for chest.
I would also add a second exercise for hams and calves. Maybe stiff leg dead lifts or kneeling leg curls.

Hope that helps.

[mummra]

Looks pretty good dude, I had a very similar routine and it worked out well for me. Care to post your rep ranges? It gives a better idea of how you're working rather than just seeing the workouts you're doing

My reps are usually 3 sets of 12 but on days I am going heavy I go 5 sets of 5.

[kaptainkeezy04]

you are doing way too much IMO. 12 sets for biceps? 18 sets for chest?

[The Titan99]

you are doing way too much IMO. 12 sets for biceps? 18 sets for chest?

I agree, there are some volume issues here...These are my suggestions.

Monday
Chest/Abs" "Chest

Flat Bench Barbell (3 sets)
Decline Bench (3 sets)
Incline Bench (3 sets)
Flat Bench Flys (3 sets) I'd do cable flies if it were me here.
Drop these 2 exercises
Push ups
Wide grip dips"

"Abs
Incline weighted crunches - 3 sets
Hanging leg Raises" - 3 sets

"Tuesday
Back w Deadlifts"

"Back Here I'd start with the pulldowns-4 sets close grip - 4 sets wide grip
Bent over long bar row - 4 sets
One arm dumbell row - 4 sets
Close Grip Lat Pulldown
Deadlifts" - 5 set of 5-6 Reps

"Wednesday
Off"

"Thursday
Shoulders/Traps"
"Shoulder

Front Raises I'd drop these, your hitting front delts hard with all the pressing movements on Monday. Risk over training and injury.
Side Raises - 3 sets
Upright one handed dumbell rows for side delts, 3 sets. Baseline and Marcus were doing these so I tried it and it's awesome. Doesn't hurt your wrists and rotators like barbell upright rows and really targets the side delt!!!
Overhead barbell (military) Press, 3 sets. I know what some are thinking. Compound exercises first. BUT, I like to pre exhaust with the raises and the rows simply to keep the weight lower and not risk injury as much. Just my opinion.
Reverse Flys" - 6 sets

"Traps
Dumbel Shoulder shrugs - 6 sets
Upright barbell row" Drop these. Hard on the rotator and wrist tendons.

"Friday
Legs" "Quads

Squats - 3 sets
Kettle bell Squats" - 3 sets
Smith machine split squats - 3 sets
"Lying leg curls - 6 sets
Calf Raises" - 6 sets

"SaturdayArms"

"Bicep Here I'd do Maximum 4 exercises with 3 sets per exercise. I do 3 at 3.
Barbel curl
dumbel curl
Spider Curls
over head cable curl "

"Triceps
Skull crusher - 3 sets
Tricep push down - 3 sets
Tricep dumbell kick back - I'd drop these. Targets the same as the push downs.
Overhead one handed cable Tri extentions for the long head - 3 sets
Dip Machine" - 3 sets I can't do these. Harsh on my rotators/elbows.

Everyone's different biomechanically so you need to pick the exercises that work for you and don't cause injury. A lot of my suggestions are what works for me, so maybe you need to alter it a little.

Good Luck, I hope this helps!!

[BIGGUNSWANTED]

Hey Titan, I like the regimen but would it benefit to do Chest/Tries same day as well as Back/Biceps or is this too old school? I recently started my workouts this way and actually feel sore the next couple of days. My old work outs were the way you have broken it down. Is this more of a personal preference or does it really matter?

[The Titan99]

Hey Titan, I like the regimen but would it benefit to do Chest/Tries same day as well as Back/Biceps or is this too old school? I recently started my workouts this way and actually feel sore the next couple of days. My old work outs were the way you have broken it down. Is this more of a personal preference or does it really matter?

I do a 4 day split and put Bi's with chest. Back is too heavy a workout I think to do anything with, but I put Tri's in with shoulders. I like to do back and legs alone and have a day off after back and 1-2 days off after legs due to stress on the CNS.

[Tron3219]

I do a 4 day split and put Bi's with chest. Back is too heavy a workout I think to do anything with, but I put Tri's in with shoulders. I like to do back and legs alone and have a day off after back and 1-2 days off after legs due to stress on the CNS.

Has that much effect on Cns to warrant 2 days off? Didn't know that...

[BIGGUNSWANTED]

wow I've never done Bis with Chest nor Tris with shoulders. Hmmmmm I like the time off part lol, maybe I will try this next week and see how it feels. thanks.

[The Titan99]

1-2 yea, I think so. 2 is better than one for me, but that's why I do the 4 day split.

[Tron3219]

1-2 yea, I think so. 2 is better than one for me, but that's why I do the 4 day split.

What about cardio? First off, do u do it? Would it defeat the purpose of taking days off after an intense leg day?

[The Titan99]

What about cardio? First off, do u do it? Would it defeat the purpose of taking days off after an intense leg day?

Yea. I learned from Ronnie Rowland not to do cardio on leg day and if bulking not doing it on back day either. I used to do medium intensity cardio 5 days a week in the am but I cut to 3 days and gained a lot of size/strength. I try to control bf% through diet and supplements as much as possible. That and with high intensity sex. All joking aside it's altohether a better total body thing with intensity intervals and the whole shootin match. You need a super girl fo this to work or as some guys know already, I live in Thailand and there are dozens of willing participants. Lol!!

[Tron3219]

10/4...my diet is pretty clean but sitting between 12 and 15% bf right now @ 215. I think if I can get down to 205-210 without loosing much muscle mass I'd b sub 10. I know I know, I already look like Justin biebers little brother, why am I cutting lol I just hate being above 15%bf. but back to case at hand. Just trying to figure out how much cardio I need to b doing. My weight training is typically pretty intense, heart rate is typically sustained at 160bpm for 45min to 1hr. Cuz of my schedule my cardio/weight trainh must b combined. I typically walk on a treadmill for about 20-30 minutes after my workout on an incline keeping my heart rate around 140ish. I add the cardio in 3-4 times a week. Should I consider more?

[Tron3219]

Sorry for going off topic, starts out with a simple question and escalates in my head and my thumbs get carried away....lol

Titan, I'm gonna shoot u a pm

[BIGGUNSWANTED]

damn i'm 215 20% body fat i need to cut down. still lifting 4-5 times a week but only cardio about 3-4 times i hate doing it lol. Nah good shit I will have to change it all up and start over...............I wish I was in Thailand ha ha

[Tron3219]

damn i'm 215 20% body fat i need to cut down. still lifting 4-5 times a week but only cardio about 3-4 times i hate doing it lol. Nah good shit I will have to change it all up and start over...............I wish I was in Thailand ha ha

U and me both for a few reasons lol

[mummra]

Thanks again Titan as always you are a big help I will be posting up my diet which I am sure always needs help. Everyone always tells me that the diet is the hardest part the lilfting is the easy part. LOL

[MotoLifter]

Thanks again Titan as always you are a big help I will be posting up my diet which I am sure always needs help. Everyone always tells me that the diet is the hardest part the lilfting is the easy part. LOL

HOLY SHT IS THAT THE TRUTH!!!

Best of luck man.


Moto

[The Titan99]

It was for me. Not so much following it because when you really start to see results it becomes a motivator unto itself, but actually nailing the macros, timing, partioning, etc. Fvcking not simple at first! Lol!!!

[MotoLifter]

I hear ya man! I'v been tweeking my diet for i dont know how long trying to find the optimal mix. I hit it once or twice but lost it trying to make it better. Just getting back to optimal now i think. So many variables, its like a slot machine with 6 or 7 wheels that all have to line up. Props on getting it down Titan.


Moto

[The Titan99]

I like that Avatar!

[mummra]

OH another question from me was going to be when do you start wearing a belt for lifting or when do you know you need one?

[The Titan99]

OH another question from me was going to be when do you start wearing a belt for lifting or when do you know you need one?

I only use one for deas lift and squats - heavy.