Well after slightly more than a month of training, I have begun to see a great deal of changes in my body - I have lost a little bit of weight but have done more in redistributing the weight I have. I am looking to continue that redistribution and begin to put on some additional mass/size. My current routine (a five day) is most recently as:
Day 1 - Chest and Calves
Flat DB BP 10x50, 10x100, 8x100, 6x100
Incline DB BP 10x80, 10x80, 8x90, 7x90
Decline DB BP 10x80, 8x80, 8x80, 7x90
Pec Deck 10x110, 10x110, 5x120. 8x110
High Cable Crossovers 10x45, 8x50, 7x50, 5x50
Low Cable Crossovers 10x40, 8x40, 7x40
Donkey Calves 10x100, 10x360, 10x380, 10x400
Seated Calf Raises 10x175, 10x185, 10x195, 8x195
Day 2 - Back
Wide-grip T-bar Rows 10x45, 10x90, 10x90, 8x100, 7x105
Rear Cable Pulldowns 10x60, 10x130, 8x130, 5x140
Seated Cable Rows 10x120, 8x130, 7x140, 6x140
Front Pulldowns 10x110, 8x120, 7x130, 6x130
DB One Arm Rows 10x45, 8x50, 8x50, 7x55
Pullovers (lever) 10x45, 10x115, 8x115, 6x125
Hyperextensions 10xBW, 10xBW+25, 10x+35, 10x+45
Day 3 - Thighs
Smith Squats 10x45, 10x185, 7x225, 7x225, 4x245
Leg Curls 10x60, 10x120, 10x130, 7x140, 6x140
Sled Leg Presses 10x180, 10x360, 8x540, 8x540, 8x540
Lever Leg Extensions 10x80, 10x150, 8x175, 7x200, 8x175
Lever Hip Adduction 10x60, 10x120, 10x130, 10x130
Lever Hip Abduction 10x60, 10x120, 8x120, 8x110
Day 4 - Arms
Close-grip BB BP 10x45, 10x85, 10x95, 10x105
BB Curls 10x35, 10x55, 10x55, 8x65
BB Skulls 10x55, 10x65, 10x75
Preacher Curls 10x70, 10x80, 10x90, 7x100
DB Overhead Extensions 10x40, 10x45, 10x50, 9x55
Hammer Curls 10x20, 10x25, 10x30
Pressdowns 10x44, 10x55, 10x66
Concentration Curls 10x20, 10x25, 6x30
Day 5 - Delts and Traps and Neck
DB Shoulder Press 10x40, 10x70, 10x80, 8x80
Front DB Raises 10x15, 10x20, 10x20, 6x25
Lateral DB Raises 10x30, 8x40, 7x40, 7x40
Reverse Pec Deck 10x40, 10x80, 10x90, 5x100
Upright DB Rows 10x50, 10x60, 8x70, 5x80
DB Shrugs 10x150, 10x160, 10x170, 5x170
Lever Shrugs 10x90, 10x180, 10x180, 10x200
Neck Flex/Ext/Lats 10x35, 10x40, 10x45
Stats: 6'1, 29yo, 195# all DB weights are combined weight given if both arms used at same time.
Thanks for any advice, criticism, info etc. I wannabebig...
I would combine some of those days to form a 3 day split. Stick with mostly compound exercises and only about 2-3 exercises per bodypart.
ps. why smith squats?
I'm in shape. ROUND is a shape
Fighting isn't fun... It's just fun to watch
"The hardest part is getting started" -me
WHOAH...ok, first of all, you're begining so almost any routine will work for you...that having been said...
put chest and tri's, back and bi's, legs together, put shoulders with chest and tri's or legs. Or go chest/arms, legs, back split.
2-3 exercises maximum of 8 sets total
1-2 exercises 4 sets max
1-2 exercises 4 sets ma
2-3 exercises 6 sets max
3 or so, for 9 sets max
3, 4 exercises, 9 sets roughly
keep reps at the 6-10 range, start with heaviest weight, and work down through sets, or work way up, either way.
For future clarity, list db weights singularly.. Also, nice to have you aboard. If you wanted, read my article on this site called "evolution in training: first 3 years"
also check out the wannabebig routines 1 and 2 to start if you'd like
Wow that was too much volume for me to even read,
If your just begining I would suggest you do maybe half the number of sets for each body part, and work in maybe one more body part a day.
But if you want to train at that intensity go for it, but you might want to take a break on the third or fourth day.