Feel free to criticize me but don't go too harsh.
Sunday - Back/Biceps
Monday - Chest/Triceps
Tuesday - Abs/Legs
Wednesday - Back/Biceps
Thursday - Chest/Triceps
Friday - Abs/Legs
Saturday - Rest or Cardio
Right now I'm not really concentrating on my legs but that will change soon. My workout lasts about an hour with about 5-6 workouts for each muscle group. Rest periods between sets is about 30 secs with reps going to 8 or muscle failure. I'm eating about 2700+ calories a day, no protein, no creatine just 4 large meals.
I'm pretty sure my bf% is down to 7% now, I have to get that check.
seems like too much volume too me, not enough rest and recovery. where is the shoulder workout?
that seems to be a bit too much if you're saying you're doing 5 to 6 exercises per muscle group with perhaps 3 to 4 sets each exercise and 8 or more reps per set in a workout session.
right now my routine is
friday: go to the movies
saturday: rest some more and eat alot.
When you do chest, it'll also work your tri's and anterior delt. and back will also work your bi's
Squats and DL will leave you crippled for a few days (for me at least).
Arm day to round things up.
Everybody has a routine that's best for him, and after 8-9 months this seems to work for me right now
Too much everything.
it would be much better to make that into a 9 day split.(add more rest)
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
well my chest/tricep workout kinda helps my shoulders but yeah I think I should switch it up a bit.Originally Posted by thecaptain
Yeah I do 3 sets each exercies, 2 for my abs. I guess my routine is a lot but if it helps any I take zinc supplements. Here is my routine in detailOriginally Posted by DNL
Cable Front Pulldown
Seated Cable Row
Bent-over row with dumbell
Assisted Chin ups and pullups
Push ups (warm up)
Incline bench press
Chest dips (elbows out)
Dumbbell bench press
Cable push downs
Tricep extension with dumbbell
Tricep dips (elbows in)
whats a 9 day split?Originally Posted by Adam MacKinnon
splitting your workout into 9 days.
somewhat what I eat...