My Routine...critique as you may

[Filmboy44]

enough BS. I want you all to see what I'm doin in the gym. Feel free to flame, bash, or compliment. I will ask any and all questions you may or may not have.

Disclaimer: I am not on any steroids or anything that will enhance my strength or performance. I take an protein supplement and eat properly.

Day 1

Legs

Leg days I walk on the treadmill at a pace of 2.5 for 10 minutes to
get the blood going.

Followed by a 10 min. stretch in which I incorporate a lot of Tom
Platz's stretches mentioned Arnold's Bible.

Warm up : 205 deep for 25 reps

stretch some more, usually just taking deep knee bends and holding my
foot to my ass

SQUATS
set 1: Heaviest I can go with 12 reps
set 2-5: I shoot for 10 reps and increase 20lbs on each set
set 6: 8 reps at 3/4's the weight I just hit on the 5th set
set 7: 8 reps at 1/2 of what weight I did on the 6th set
set 8: 135 for as many reps as possible...usually only hit 5

LUNGES (smith)
set 1: 2 plates for 10 on each leg
set 2: 2 plates + qtr for 8
set 3: same as 2
set 4: 135 for burn out set

I ride the bike for 15 minutes to get rid of the lactic acid build up
in the legs and to hinder any possible major sorness the following day.

Day 2

Chest

I grab the broom handle and really pull back my arms and stretch my
chest.
Then same thing with my triceps.

I'll grab the 15lbs and do over head extension to warm up the triceps
first

*NOTE* I no longer am on this program as I am training for the
powerlifting contest. However, this is my most recent and so far best
routine for chest.

warm up: DB only - - 80's for 25 with full stretch at bottom

I stretch out again with broom handle

FLAT BENCH
set 1: 130's for 12-15
set 2: 140's for 10-12
set 3: 160's for 6-8
set 4: 160's failure (usually 4-6)

INCLINE
set 1: 100's for 12
set 2: 110's for 12
set 3: 130's for 8
set 4: 130's/140's(on feeling) to failure (usually 6 or 4 if 140's)

CABLE CROSSOVERS/DIPS (Superset)

set 1: 12 reps/45lbs dips for 15
set 2: 10 reps/same as 1
set 3: failure/same as 1 & 2

Normally I'll flex for an additional 10 min. downstairs to really finish the chest

Day 3

Back

Stretch: I'll hang from the chin bar one hand at a time. Next I'll do
a squat pull on the side of any machine one arm at a time.

warm up: chins regular grip (shoulder width apart) for 20

CHINS
set 1: no weight/20 reps
set 2: 45lbs for 8-10 reps
set 3: 60lbs for 6-8 reps
set 4: (on feeling) 80lbs or no weight for failure

BENT-OVER-ROWS
set 1: 225 for 12
set 2: 275 for 10-12
set 3: 315 for 6-8
set 4: 315 for failure (usually 5,6)

CLOSE GRIP ROWS
set 1: 15 reps
set 2: 15 reps

Day 4

Arms

I'll do the same stretch on tri's as for chest with same over head extension
to warm up

SKULLCRUSHERS
warm up: 35's on each side of EZ-curl bar for 15 reps
set 1: 165lbs for 12
set 2: 175lbs for 10(maaaayybe 11)
set 3: 185-195lbs for 6-8

CLOSE GRIP BENCH
set 1: 225 for 15
set 2: 275 for 10
set 3: 295 for 6-8

SEATED DB CURL
warm up: 45's for 18
set 1: 60 for 12
set 2: 70 for 10
set 3: 80 for 6-8

ROPE EXTENSION ON CABLE
set 1: 15 with slow negative
set 2: 12 reps
set 3: 10 reps

STANDING BB CURL
set 1: 135 for 10
set 2: 165 for 8
set 3: 185 for 4-6

BEHIND THE BACK DIPS
set 1: 25 reps
set 2: 25 reps

21's CURLS
2 sets worth

Day 5

Shoulders

I'll work my rotator cuff with 5lbs 2 sets of 15 before warming up for shoulders. Then I'll stretch out by having someone pull my arms as far back and high as they can.

SHOULDER PRESSES (DB only)
warm up: Arnold presses 45's for 15
set 1: 90 for 10
set 2: 110 for 10
set 3: 120 for 6-8

REAR DELT RAISES ON PEC DECK
set 1: 8 reps
set 2: 10 reps
set 3: 12 reps

FRONT RAISES ON LOW CABLE
set 1: 10 reps
set 2: 8 reps

SIDE DELT RAISES (db)
set 1: 55's for 8
set 2: 60's for 8
set 3: 60's for 6

SHRUGS
set 1: 120's for 15
set 2: 140's for 15
set 3: 150's for 12-15

Day 6

Hamms & calves

I'll walk on the treadmill on a slight incline for 5 minutes stretching I'll do toe touches and 3 qtr splits, even stretching out the quads

SLDL's
warm up: just bar
set 1: 225 for 12
set 2: 315 for 8-10
set 3: 335 for 8
set 4: 335 for 6-8

SEATED CALF RAISES
full stretch and warm up
set 1: 3 plates for 20
set 2: 4 plates for 15
set 3: 5 plates for 15

LEG CURLS
set 1: 12 reps
set 2: 10 reps
set 3: 10 reps

DONKEY CALF RAISES (machine)
doing 2 sets. Rotating my foot position after 15 reps on each position: toes
in, toes out, toes straight

I ride the bike for 10 minutes there after.


My post workout meal/shake is a 46gram Opt. Whey shake, then I shower and cook 5 eggs with 2 yolks and a 16oz glass of milk


Day 7

Rest

[Paul Stagg]

If it's working for you, great.

Are you asking for advice?

[Filmboy44]

If it's working for you, great.

Are you asking for advice?

sure

[Paul Stagg]

If it's working, then I wouldn't change it.

I like the squat day. Squatting is good.
I'd do the lunges with a barbell on my back, not in a smith machine, but that's more preference than anything else.

In general, it seems like you do lots of work for the little muscles, which is probably one reason all this volume is working - training your biceps and calves doesn't eat into your systemic recovery. I like the set counts on most of your days (I think you do a bit much on your arm day, but again, if it's working for you...)

I wouldn't suggest that routine to someone just starting out, but for an advanced fella, it certainly could be far worse.

[volcamp]

Geez, you gotta be real tyerd after all that.

[geoffgarcia]

I dont think I've ever seen a 160lb db's
I can't even imagine how you get those both up...

[homunculus]

Your routine looks good overall I think. Maybe you could do some glute-ham raises if your gym's equipment allows it. It made my hams a lot stronger. 8 Sets of squats, my god. I do 3 or 4 all out and I need to take a 5 minute breather before I head to the hacks. I think your chest routine could use some incline flyes instead of cable crossovers. The dips are good though. You keep your head stuck to your chest when you do them hopefully, and hopefully you lean front a little. When I do that I really feel it in the chest as opposed to my tri's. And from your stats, it seemed to work good for you.

[Filmboy44]

I dont think I've ever seen a 160lb db's
I can't even imagine how you get those both up...

I pick them up at the same time. Like a dead, then prop them on my quads and sit down. Then as I sit back on the bench I just keep my legs up in the air and they follow the weight until I'm in the finished position of the movement. Its harder getting them down

[volcamp]

Gravity shoud take care of that part.