My routine

[Chris Rodgers]

I just started on a new routine. I'm bulking, it's pretty simple and it looks a little something like this:


Mon-chest,delts,triceps
1.Flat bench press-3xwarmup, 2x4-6
2.Inc d.b. press-1xwarmup, 2x6-8
3.Military press-2xwarmup, 2x6-8
4.OH db ext. or skull crushers-1xwarmup, 1x6-10


Wed-thighs,biceps,calves
week 1
1.Squats-3-4xwarmup, 3x5-8
2.bb curls-"21's or strip set"-1-2xwarmup, 1xfail
3.calf raises(stand or seated)-2xwarmup, 2x12-20
week 2
1.front squats-3xwarmup,2x10-15
2.bb curls- same
3.calf raises-same


Fri-back,grip,abs
week 1
1.BB rows-3xwarmups, 2x5-8
2.Wide grip chins-1xwarmup,2x4-10
3.BB or DB shrugs-2xwarmup, 2x6-10
4.grip work
5.ab work
week 2
1.Deadlifts-3-4xwarmup,1x5-6
2.wide-grip chins-2xfail@bodyweight
3.DB or close grip cable rows-1xwarmup, 2x5-8
4.grip work
5.ab work


All the workouts are done in 40-50 min. I take all work sets to positive failure. I am up for suggestions on the delt part of my workout because my delts are always shot after a chest,delt,tri day. I was thinking of dropping the press. Any suggestions?

Other than that I like this routine. I'm doing heavy back squats one week and heavy deads the next. In case you didn't notice, I'm a fan of low volume.

Btw, next training cycle is going to be based on Westside's principles. I am very interested in training for power and strength.

[gary]

May I know your height, bodyweight, bf% and powerlift stats please? That can help people to comment on your routine better.

Thanks

[Chris Rodgers]

I feel like I have posted these so many times, but I forget that a lot of you have never seen me here or on any other sites.


Age:21
Height:5'7"
Weight:153lbs Approx 10-12%(going by mirror)

Lifts in the big three:
Squat-245x1
Bench-200x1
Deadlift-345x1

My lifts are not very high, but I have never done a true powerlifting routine. I have gained a lot of strength from when I started, but I am nowhere near where I want to be.

[gary]

Your routine looks good to me. Your goal should be adding mass. Few comments:

- Try out close grip bench press for triceps. You are doing 7sets for them anyway.
- Drop front squats, no need at this stage.
- You don't have direct hamstring work but you do have calves work. Think about it. Add SLDL or hamstring curls even if its at the expense of calf work. Drop seated calves, they work very small muscles (Soleus). If you are doing deep squats, you may not need direct hamstring work.
- Make sure chins are shoulder width supinated grip (adds max mass)
- Biceps on legs day? Hopefully your biceps are fully recovered on 3rd day and do not affect your chins/rows poundages.

Most important: add 1-5lb to each movement every week. or increase a rep.

[Chris Rodgers]

Gary-you raise some good points, now here are my arguments:

1.I have been using close-grips for a while, now that I am doing all push on one day, I don't want to be too repetitive, hence the extensions.

2.I chose the front squats because I will be doing back squats one week and deading the next week, in order to allow my lower back to recover. The lighter front squats don't tax my lower back as much as back squats.

3.My calves are my worst bodypart. I have neglected them for a long time. My hamstrings are one of my strong points. They get hit well on my squats and deadlifts. I will opt for the standing raises though, thanks.:)

4.I prefer wide grip chins with palms away. I have made good gains in my back, definitely doesn't lag.

5.I do the biceps there because it is a short day and back day is long. I only do one set of biceps, which pumps them good, but they recover quick for Friday.

6.I definitely agree with progressing on all movements on a weekly basis, unfortunately the smallest plates I have in my house are 2.5, so I must increase reps or a minimum of 5 lbs per exercise.


Thank you for your comments, I think your points are valid, I'm just giving you my reasons for what I do.


BTW-I'm not a newbie, I've been training for over 3 years. I just seem to learn more and more every day. I just recently started eating sufficient calories, so now I should add some mass.

[ca_richard]

GARY...

What is the supinated grip - palms away or palms facing you?

[Cackerot69]

i'm not gary, but supinated is palms facing you.

[Chris Rodgers]

Bump, I'm still up for suggestions on my delts. I was thinking of maybe doing the press only every other week and maybe doing rear-delt laterals the other week.