this is my current routine, my goal is of course to get bigger and stronger
monday- lower body
back squats - 3-4x6-8
stiff legged deads- 3x8-10
step ups- 3x10-12
bulgarian squats- 3x8
calf presses- 5x15-20
tuesday - upper body
bent over rows- 3x6-8
flat barbell bench-3x6
incline dumbell bench- 3x8
side raises- 3x8
overhead db ext- 3x8
thursday- lower body
front squats- 4-5x6-8
sumo deads- 3x5
walking lunges- 3x10-12
1 leg curls- 4x8-10
standing calf raises-4x15-20
friday- upper body
seated dumbell press- 4x6-8
incline barbell- 3x8
cable rows- 3x8
dumbell bench- 3x8-10
dumbell curls- 3x8
skull crushers- 3x8
saturday- calves and abs along with some cardio and stretching
15-20 minutes of moderate intensity cardio
5-6 sets of calf raises
4-5 sets of seated calf raises
my diet is awesome, i eat 12-14 eggs a day( only about 5 or 6 are yolks) 1 can of tuna, rice, oats, potatoes, peanut butter, olive oil, whole milk, turkey, weight gainer, protein powderm, and plenty of water.
my supplements are kre alkalyn, bcaa, multivitamin, fish oil, glutamine peptides, and cyto gainer,
i get about 7 hours of sleep a night so that is no concern.
my question pertains to arms, they just seem to be laggin im thinking of doing my upper body earlier in the day and at night i leave the curls and extensions so i can focus on those more? would that be a bad thing>?
dips and chins are missing compound movements .. tired they work good for arms .. or find a big hill and go up it with a wheelchair better than gym workout atleast for the arms
Last edited by wheels; 05-07-2006 at 02:37 AM.
fell off the body building wagon trying to get back on
that is way too much volume for a upper/lower routine 2x's a week. How many calories does your "awesome" diet contain.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
you need to ditch the skullcrushers for close-grip bench, and you might wanna try switching db curl with regular ez bar curl. You might also be overtraining with the 2 time per body part a week routine.
Gabrielle brings up a couple of good points.Originally Posted by Gabrielle
Triceps-close grip bench & weighted dips
biceps-chins, barbell or ez barl curls(heavy)