I have been doing the same workout now for almost 6 months now. here is my workout
close grip bench 4 sets
skull crushers 3 sets
pushdowns 3 sets
reverse curls 3 sets
barbell curl 4 sets
preacher curl 3 sets
dumbbell curl 3 sets
hammer curl 3 sets
Squat 4 pyramid sets
leg press/calf raises 3 sets
leg extensions/calf raises 3 sets
leg curls/ calf raises 3 sets
Bench 4 pyramid sets
incline bench: 4 pyramid sets
decline 4 pyramid sets
fly's (incline or flat) 3 sets
Military press 4 pyramid sets
dumbbell press 3 sets
upright rows 3 sets
frontal raises 2 sets
shrugs 3 sets
lat pulldown 4 sets
bent over rows/deadlifts (switch every other week) 3/4 pyramid sets
mid row/cable row 3 sets
dumbbell row 3 sets
I just want to know if i should switch up my exercises, implement something else or keep doing the workout the way i have been for 6 months now? any advice would be great thanks everyone!
what is your strength like? s/b/d
More often than not people change things far too frequently. The same routine can work pretty much indefinitely if it's well thought out (though changes in volume and intensity should probably occur at times).
Having said that, has something occurred or not occurred in your training or results that makes you want to change your routine? If not and it's been working don't bother.
Edit/addendum - Your arm volume to volume elsewhere seems disproportionately high. But if you're getting the results that you want just leave it be.
Last edited by Behemoth; 03-26-2012 at 03:00 PM.
accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111
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okay definately gunna switch my days up, because like you all have said chest and shoulders back to back is hard and i would have to agree my shoulders i feel arent getting enough cuz i feel that i am tired from chest the previous day. so i will switch my days around. What do you guys think i should do with the arms portion? how many exercises for each? sets? rep range? what exercises? let me know! Thanks a bunch guys!
I'd drop some of those curls. You have like 4 different curls there. Just pick one and make sure you do deadlifts once per week. I'd consider shuffling the days around a bit too:
Friday: Tri's, one curl exercise and deadlifts
Assuming you have to do your workouts mon-fri. Otherwise I'd put a day of rest between back and shoulder day.
Reason for dropping some of the curls? Biceps are a relatively small muscle. They don't need the extensive work that most people think they need.
nope, looks good.
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i like it man. you could change it just by adjusting rep range or supersetting, but keeping the same exercises. best of luck.
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