I know there are a bunch of routine threads now, but I would appreciate it you all could take a look at mine. I was doing a push/pull/legs, but my gains have began to slow as of late. Im 17, 5'10'', 175lbs, and have been lifting for about 5-6 months BTW. Diet and rest are both solid. Im currently bulking and my main goal is SIZE. It is basically a modificaton of a push/pull legs.
Flat B-bell bench press...2 working sets
Decline B-bell...2 sets
Close grips...2 sets (I superset these two every third workout)
Millitary Press....3 sets
DB shoulder press...2 sets
lat raises...2 sets
Wide grip chins...3 sets
Bentover DB rows...3 sets
Lying DB rows...2 sets
Incline DB curls...2 sets
Preacher curls...2 sets
SLDL....2 sets (is this too much for lower back 2 days after deads?)
Leg curls...3 sets
STanding calf raises...3 sets
Day7off...then start over again on Day8
Any feedback would be great.
Last edited by the_hall; 01-04-2002 at 06:11 PM.
lying DB row?
chose one vertical and one horizontal row.
No need for two presses for delts.
I'd recommend just droping conventiona deads and keeping SLDL's and dropping the leg curls.
Can you do any form of leg press or hack machine? if not, then maybe up squat sets to 3 - maybe 4.
the rest looks ok. I see you chose flyes over dips
Yeah, im going to go with the flys for a while, I might switch to dips later.
I workout at home. I have an olympic and squat rack, but no leg press or hack machine until I go to college this fall.
If I drop deads and a shoulder press, what would you reccomend I do on day 3? I dont see shoulders and traps taking any longer than 30-35 min, I could throw in abs on that day (I forgot to post it, but I train abs 2x a week in there).
Would it be okay to have a day where I workout 35-40 min? I woud like to keep a 4 day split, rather than throwing in shoulders with chest/tri's. When I did do shoulders on chest/tri day, I really feel like my tricep workouts went rather shitty, not to mention shrugs at the end.
30 minute training sessions = ace.
generally, try not to take longer than an hour.
Where do you shrug?
Day 3, with shoulders. I just edited it, forgot to type shrugs on there, but I do them w/ a barbell.Originally posted by The_Chicken_Daddy
Where do you shrug?