Alright, so I figured I'd try to develop my own routine, rather than use someone else's, based upon what I felt worked best for my body. This is what I've come up with.
Flat BB Bench Presses - 5X5 (Every 3rd week put Incline BB Bench Presses first)
Incline DB Bench Press - 2 X 10 - 12 Failure (Every 3rd week put Flat DB Bench Presses here)
Standing Cable Flyes - 2 X 10 - 15 Failure
Standing BB Curl - 5X5
(No deads here, I've recently stopped doing deads at 375 X 3, my back is plenty thick, I need to focus on my lats and develop my V-Taper a bit more)
Pull-ups - 4 X 8 - 10 (4-6 second negative)
Bent-Over rows - 5 X 5
T-Bar Rows - 4 X 6
Close Grip Bench Presses - 5X5
Military Press - 5X5
Front Raises using a skull-crusher bar - 4 X 6 - 10
Side Laterals - 3 X 12 - 15
Standing Calf Raises - 2 X 15 - 20
Seated Calf Raises - 2 X 15 - 20
Hack Squat - 3 X 10 - 12
Leg Extension - 2 X 15 - 25
Stiff Leg Deadlift - 5X5
Alright that's it, using 5X% and the muscle hypertrophy primer Sticky (sort-of), and whatever else.
Height is 6'0"
Weight is 225
B/F 20 %
Diet is spot on.
This is the end all be all. I want this workout to work for me. I know I just got done recently bugging you guys about a workout. But I realize it was subpar, at best.
Thanks in advance.
might want to switch shoulder/calves day with legs. and for monday, id probably only try to go to failure on the last set of the cable flys
On Monday, you should add one more bicep exercise like incline dumbell curls. On Tuesday add one more tricep excersise like skull crushers. On Thursday, I suggest switching front raises with bent over laterals. The reason for this is because you work your front delt during chest, and some bicep movements, so they get plenty of attention during the week. It looks like your rear delts are being neglected. Friday I think you should add in Leg curls. Hamstrings are important, and since your not doing Romanian Deadlifts anyomore, they don't get as much attention as they should. Also, I would add in shrugs somewhere for those traps to build up. Again, deadlifts could have helped a bit, but you aren't doing them anymore.