Here is what I've been working on for a while now. Let me know what changes should be made. Everything is numbered as "sets x reps". And I do 3 sets of various ab exercises after each workout.
Monday: Chest (drop set after each exercise)
4x3 Barbell Bench press
4x8 Incline Barbell bench press
4x10 dumbell bench press
4x10 incline dumbell bench press
Tuesday: Legs & Calves
4x3 barbell squats
4x8 barbell squats
4x10 hack squats
4x10 leg press
10xfailure seated calve raises supersetted with standing calve raises
Wednesday: Triceps & Biceps
4x8 dumbell overhead ext.
4x10 cable pushdowns
4x6 ez bar curls
4x8 dumbell preacher curls
4x10 cable curls
Thursday: Shoulders & Traps
4x6 barbell seated press
4x8 dumbell seated press
3x10 dumbell side laterals
3x10 cable side laterals
4x6 barbell shrugs
4x10 behind back barbell shrugs
4x10 dumbell shrugs
4x6 bent over barbell rows
4x8 dumbell rows
4x10 wide grip lat pulldowns
4x10 seated cable rows
Saturday & Sunday: REST
What are your stats? I'm guessing you're a beginner. How much do you bench/squat/deadlift?
That is a near-ridiculous amount of volume, especially if those sets are straight sets. There is also a serious lack of hamstring work.
My opinion? Stop trying to reinvent the wheel. Read the stickies, and try out either HCT-12 or WBB TOR. Provided you eat and sleep enough, you'll gain muscle.
I have been lifting for 2 years now, and have been on a different routine. I used to work each muscle group twice a week. I am 6'2'', and 250 lbs., my max on bench is 270lbs, and i dont know my deadlift or squat max as i dont try to my max on those. I workout at home and am limited to exercises.
ive been doing a lot of reading of books and magazines and all the bodybuilders have workouts like this.
do you think i should drop a few sets?
Its an absolutely crappy magazine type bodybuilding routine. IF you make progress on this you either have great genetics or great drugs. Either way, you'd be better off following a better routine.
Go here and read the articles >>>>> www.wannabebig.com
even though its the actual bodybuilders routine?
You are not him, so it irrelevant....
You are leaving out a significant amount information. Namely the intensities (% of 1RM) of the lifts. That is actually the most important part of the program, as it's going to effect the volume and your body's response to it considerably.
Also realize, most body builders are on AAS. Training using AAS is going to very different than someone with out it. Second, following someone else's program is not very effective. The program a body builder is using, is not the same program that was used to get him where he is today. Nor is it probably one that is optimal for you.
My 10 week cut results
"Sweat in training so you don't bleed in battle."
I could revise that routine and make it doable, but not sure you could. There are better ways.
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Just get under the bar!