My old and new routine

[rapidshoter]

here my old one

Monday
Incline BB press 5 sets 8-10
Chest flies DB 5 sets 8-10
Dips 4-5 sets till failure

Wednesday
Military presses 5 sets 10
Upright rows 5 sets 10
lateral raises 5 sets 10
shrugs 5 sets 10-15

Friday
Wide grip chinups 4-5 sets till failure
Close grip chinups 4 sets till failure
T-Bar row 4-5 sets 10

I work arms and calves ever time i train.

my updated one


[Excercises in order of how i will do them] - 4 resembles the set no. and i keep the rep range from 8-11 (depends) i do (25 for calves)

MONDAY (Chest & Tricep)
-
Close grip bench - 4
Incline Chest BB - 4
Single Arm Tricep Extension DB - 4
Flat bench BB - 4
Single arm cable extension - 4 (1 dropset)
Flies - 4
2 arm Rope cable extension 4 (1 dropset)

TUESDAY (Cardio and abs/calves)
-
Ab crunches - 4
Standing calf raises - 4 (25)
Knee raises - 4 supersetted with Seated calf raises 4 - (25)
Obliques - 4 supersetted with Donkey calf 4 - (25)
30 min Cardio - 15 min on epelcital cycle, 15 min cycle

WEDNESDAY (Shoulders)
-
Laterial raises - 4 (1 dropset) Supersetted with DB Shrugs (no dropset) [If i choose to do DB shrugs i will not do upright rows]
Front raises - 4 (1 dropset)
Upright rows - 4
Military presses 4 (1 dropset)

THURSDAY (Cardio and abs/calves)
-
Ab crunches - 4
Standing calf raises - 4 (25)
Knee raises - 4 supersetted with Seated calf raises 4 - (25)
Obliques - 4 supersetted with Donkey calf 4 - (25)
30 min Cardio - 15 min on epelcital cycle, 15 min arm rotation

FRIDAY (Back & Biceps)
Wide grip pull-ups - 4
EZ Bicep curl - 4
Seated row - 4
seated Incline curls - 4 supersetted with Single arm row - 4
Deadlifts - 4 superseted with concentration curl - 4
T-bar row - 4 superseted with alternate dumbell curl - 4

SATURDAY/SUNDAY (Legs - Cardio and abs)
-
Squats - 4
Leg (QUADS) extension - 4
Hamstring extension - 4
leg press - 4
Ab crunches - 4
Knee raises - 4
Obliques - 4
30/20 min Cardio - 10/15 min on epelcital cycle, 10/15 min arm rotation


I do warm ups on the following excercises incline bench, flat bench, miltary press, seated row, t-bar row, dead lifts, squats


Comments welcome.

[ReturnedFire]

looks good i think. added leg day which makes your new workout a million times better

[geoffgarcia]

why are you mixing your bi/back and tri/chest workouts as opposed to doing back first then bi, chest first then tri?

[rapidshoter]

^ im very confused man, my brain is going mad ... i've read pages of endless information.

And my biceps are very week compared to my back, i can't seem to increase the weight im stuck at 10 kb on each side of the EZ Bar.

My arms on the whole are small compared to rest of body.

[Max-Mex]

My suggestion, do WBB#1. It's way better than what you are currently doing. Too many things to go through. WBB#1 is your best bet.

[bmanderson]

I'd agree with Max-Mex. Unless you're an old hand at the iron game, this routine will probably hurt your intensity. I'd simplify and focus on working extremely hard on a smaller group of exercises.

[bmanderson]

Just took a look at your pics-- I don't know your goals, but I'd read up on stuff by McCallum, Leistner, Strossen, Toohey, etc.

here's a link to a really good article (it's free)--
http://www.cyberpump.com/preview/sense.html

[cphafner]

wow there are so many things that I don't like that routine, where to begin...here's a few

1. swap when you do shoulders and back. Your shoulders should get a lot of indirect work from chest, give them more rest before you hit them.

2. Do your large exercises before the small. Why would you do leg curls/extensions before leg presses? Why do all that shoulder work before you mass builder(mil presses)?

3. There is no way your legs will be fresh for work the day after squats.