Looking to trade routines?

I need a new routine. I have had three different routines in the last 9-10 months.

Current Routine:

WORKOUT PROGRAM

Chest/Calves
Legs
Cardio
Back and Biceps
Delts Traps triceps
Cardio
OFF


Session 1 Chest/Calves
Incline Barbell Press 5 Sets 6-8 Reps
Pecdeck/Cable crossover 4 sets 8-12 reps
Flat B.B. press 5 sets 6-8 reps
Pushups 2 sets AMAP
Straight Leg Calves 6 Sets 6-8 Reps

Session 2 Back/Biceps
V handle/reverse grip pull down 5 sets 6-8reps
Straight arm pressdowns 3 sets 8-12reps
Bent over BArbell rows 5 sets 6-8 reps
Pull-ups 2 sets AMAP
Incline DB curls 4 sets 6-8 reps
Standing B.B. curls 4 sets 10-15 reps
Half Curls 3 sets AMAP

Session 3. Legs
Leg curls 5 sets 6-8 reps
DB Stiff leg deadlift 4 sets 8-12reps
Single leg extensions 4 sets 8-12 reps
Leg press 4 sets 6-8 reps
Squats 4 sets 8-12 reps
Seated calf raises 6 sets 10-15 reps

- [ ] Session 4. Delts/Traps/rTriceps

Seated Dumbell Laterals 4 Sets 8-12 Reps
Bent rear laterals incline bench 4 sets 8-12 reps
Front Raises 3 sets 8-12 reps
Dumbbell shrug 90 8-10
Shrugs behind back 3 sets 6-8 reps
Rope Tricep pressdowns 4 Sets 8-12 Reps 52.5
Bench Dips 3 sets AMAP
Cable kickback
Wide grip press down v bar

Cardio

Decline Crunches 3 sets AMAP
Eliptical HIIT 25 minutes 30sec/2min
Incline treadmill 15 minutes

Quote:

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Originally Posted by MACKATTACK

I need a new routine. I have had three different routines in the last 9-10 months.

Current Routine:

WORKOUT PROGRAM

Chest/Calves
Legs
Cardio
Back and Biceps
Delts Traps triceps
Cardio
OFF


Session 1 Chest/Calves
Incline Barbell Press 5 Sets 6-8 Reps
Pecdeck/Cable crossover 4 sets 8-12 reps
Flat B.B. press 5 sets 6-8 reps
Pushups 2 sets AMAP
Straight Leg Calves 6 Sets 6-8 Reps

Session 2 Back/Biceps
V handle/reverse grip pull down 5 sets 6-8reps
Straight arm pressdowns 3 sets 8-12reps
Bent over BArbell rows 5 sets 6-8 reps
Pull-ups 2 sets AMAP
Incline DB curls 4 sets 6-8 reps
Standing B.B. curls 4 sets 10-15 reps
Half Curls 3 sets AMAP

Session 3. Legs
Leg curls 5 sets 6-8 reps
DB Stiff leg deadlift 4 sets 8-12reps
Single leg extensions 4 sets 8-12 reps
Leg press 4 sets 6-8 reps
Squats 4 sets 8-12 reps
Seated calf raises 6 sets 10-15 reps

- [ ] Session 4. Delts/Traps/rTriceps

Seated Dumbell Laterals 4 Sets 8-12 Reps
Bent rear laterals incline bench 4 sets 8-12 reps
Front Raises 3 sets 8-12 reps
Dumbbell shrug 90 8-10
Shrugs behind back 3 sets 6-8 reps
Rope Tricep pressdowns 4 Sets 8-12 Reps 52.5
Bench Dips 3 sets AMAP
Cable kickback
Wide grip press down v bar

Cardio

Decline Crunches 3 sets AMAP
Eliptical HIIT 25 minutes 30sec/2min
Incline treadmill 15 minutes

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Do you do the same exercises, set and rep counts, same order each time? If so, that's the first thing I'd change.

Bodybuilding.com has a lot of programs to choose from. Might be a good place to start.

Not knowing your goals, strengths/weaknesses, or how your body responds to training I'm hesitant to offer up anything specific

My rep and sets usually fluxuate and I will add in additional exercises when im on cycle. Which I am now. Also dependent upon my pump and how gassed the muscle is I will change reps and possibly add in an additional set. I will play with my grips also.

I am just looking for lean mass which comes with the diet anyhow, but I do not like a "bulky" look, more built and defined, which is why I keep my reps up a little higher. Im not a 4-6 rep, stupid heavy weights guy lol.

I use to do cookie cutter Chest+Triceps and another day Back+Biceps. A few years into training I switched to Chest+Biceps and Back+Triceps and my body loved it. Might be worth giving a try. I don't see dumbbell shoulder press, another consideration.

Quote:

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Originally Posted by MACKATTACK

My rep and sets usually fluxuate and I will add in additional exercises when im on cycle. Which I am now. Also dependent upon my pump and how gassed the muscle is I will change reps and possibly add in an additional set. I will play with my grips also.

I am just looking for lean mass which comes with the diet anyhow, but I do not like a "bulky" look, more built and defined, which is why I keep my reps up a little higher. Im not a 4-6 rep, stupid heavy weights guy lol.

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Try doing 1 muscle per day. I combine bis and tris, but separate hams from quads. I do calves 2-3 times per week.
This seems to work best for me.


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Quote:

---

Originally Posted by MACKATTACK

I need a new routine. I have had three different routines in the last 9-10 months.

Current Routine:

WORKOUT PROGRAM

Chest/Calves
Legs
Cardio
Back and Biceps
Delts Traps triceps
Cardio
OFF

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Biceps & Triceps
Cardio
Back, rear delts and traps
Cardio
Chest and shoulders
Legs
OFF

This will prioritize your arms, if its something you are interested in

Do you have a training partner or solo?

ever tried german volume training?

Quote:

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Originally Posted by Windex

I use to do cookie cutter Chest+Triceps and another day Back+Biceps. A few years into training I switched to Chest+Biceps and Back+Triceps and my body loved it. Might be worth giving a try. I don't see dumbbell shoulder press, another consideration.

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Chest and Biceps on the same day... which is everyday. I like this routine ��

Quote:

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Originally Posted by kronik420

ever tried german volume training?

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Yes, I like it. (Bench 225lbs x 10 reps + 10 wide grip pull ups) x 10 sets. I can rip those out in about 20 mins to 25 mins. But I want to work out for 90 minutes so I have lots of time to do "fun" workout routines.

May I suggest this workout? It's old school and don't do many scientific fancy lifts but you can see the results I've achieved with it.

Day 1 - Chest & Bicep

Exercise 1 - Flat Bench (no rest between sets is to change weights)
305lbs x 10 reps
285lbs x 10 reps
265lbs x 10 reps
245lbs x 10 reps
225lbs x 10 reps
205lbs x 10 reps
185lbs x 10 reps
165lbs x 10 reps
145lbs x 10 reps
135lbs x 10 reps

Rest 5 minutes

Exercise 2 - Inclined Dumbbell Bench Press
100lbs dumbbells x 50 reps
AMRAP per set - as many sets as needed to finish 50 reps

Rest 5 minutes

Exercise 3 - Pec Deck
150lbs x 50 reps
AMRAP per set - as many sets as needed to finish 50 reps

Exercise 4 - Bicep Complex1
Inclined Dumbbell Curls - 30lbs dumbbells x 50 reps
60lbs Straight Bar Barbell Sliders + Barbell Curls (1 Slider + 1 Curl = 1 rep)
AMRAP per set Dumbbell curls and move directly to the Sliders/Barbell Curls until 50 reps of each

Have fun


Exercise 5 - Straight Bar Barbell Sliders + Barbell Curls (1 Slider + 1 Curl = 1 rep)

AMRAP per set - as many sets as needed to finish 50 reps

Done