Well ive done a lot of different types of routines and i was wanting to do a hit the muscles more than once a week workout... i had a workout routine layed out...but ya it kind of takes a long ass time to finish and i was also thinking well if i want to get real good, I'm only 18 i still need to stick to the basics to build mass...i dont wanna do 5x5 anything like that but more of a routine where i can hit my chest/arms/backs more than once a week at somewhat good size volume (i dont lift saturday,sunday)
here is the sched i currently was doing but i dont wanna continue it..also dont want to do chest/back on the same day its no fun lol..want the intensity to get it done in about hour...hour 1:15 minutes even up to hour 1:30 ya..but want the volume for the stimulation
Monday/Thursday
Chest
BB Bench 3 sets: 1 warmup set of 15 reps
-Fail between 8-12 Reps
BB Incline Bench 3 sets
-Fail between 8-12 Reps
Partial Bottom Flyes 2 Sets
-Fail between 6-10 Reps
Partial Top Flyes 2 Sets
-Fail between 6-10 Reps
Pullovers 3 Sets
-Fail between 12-15 Reps
** Every Third Workout Switch BB with DB
Back
Dead Lift 2 Sets: Heavy Set, Light Set
-(4-6), (8-12)
BB Rows 3 Sets
-Fail Between 8-12 Reps
T-Bar Rows 3 Sets
-Fail Between 6-12 Reps
Pull Ups 5 Sets
-Fail Each Set
Pull downs 3 Sets
-Fail Between 8-12 Reps
Lat Pull Downs 3 Sets
-Fail Between 12-15 Reps
Tuesday/Friday
Shoulders
Behind the Neck Press 3 Sets
-Fail Between 8-12 Reps
Lateral Raises 3 Sets
-Fail Between 8-12 Reps
Bent Over Lateral Raises 3 Sets
-Fail Between 6-10 Reps
Front Raises 3 Sets
-Fail Between 10-15 Reps
Shrugs 1 Set
-Straight Set
Arms
BB Curls 3 Sets
-Fail Between 6-12 Reps
Preacher Curls 3 Sets
- Fail Between 8-12 Reps
Incline DB Curls 3 Sets
-Fail Between 6-8 Reps
Concentration Curls 2 Sets
-Fail Between 8-12 Reps
Skull Crushers 3 Sets
-Fail Between 6-10 Reps
Triceps Pressdown 3 Sets
-Fail Between 8-12 Reps
Bench Dips 1 Set
-45 lbs. added 20+ Reps
Wednesday
Quads
Squat 3 Sets
-Fail Between 6-10 Reps
Leg Press 2 Sets
-Fail Between 8-12 Reps
Leg Ext. 3 Sets
-Fail Between 12-15 Reps
Hamstrings
SLDL 3 Sets
-Fail Between 6-10 Reps
Leg Curls 3 Sets
-Fail Between 8-12 Reps
Calves
Seated Raises 3 Sets
-Reps of 10-12
here is the sched i currently was doing but i dont wanna continue it..also dont want to do chest/back on the same day its no fun lol..want the intensity to get it done in about hour...hour 1:15 minutes even up to hour 1:30 ya..but want the volume for the stimulation
Monday/Thursday
Chest
BB Bench 3 sets: 1 warmup set of 15 reps
-Fail between 8-12 Reps
BB Incline Bench 3 sets
-Fail between 8-12 Reps
Partial Bottom Flyes 2 Sets
-Fail between 6-10 Reps
Partial Top Flyes 2 Sets
-Fail between 6-10 Reps
Pullovers 3 Sets
-Fail between 12-15 Reps
** Every Third Workout Switch BB with DB
Back
Dead Lift 2 Sets: Heavy Set, Light Set
-(4-6), (8-12)
BB Rows 3 Sets
-Fail Between 8-12 Reps
T-Bar Rows 3 Sets
-Fail Between 6-12 Reps
Pull Ups 5 Sets
-Fail Each Set
Pull downs 3 Sets
-Fail Between 8-12 Reps
Lat Pull Downs 3 Sets
-Fail Between 12-15 Reps
Tuesday/Friday
Shoulders
Behind the Neck Press 3 Sets
-Fail Between 8-12 Reps
Lateral Raises 3 Sets
-Fail Between 8-12 Reps
Bent Over Lateral Raises 3 Sets
-Fail Between 6-10 Reps
Front Raises 3 Sets
-Fail Between 10-15 Reps
Shrugs 1 Set
-Straight Set
Arms
BB Curls 3 Sets
-Fail Between 6-12 Reps
Preacher Curls 3 Sets
- Fail Between 8-12 Reps
Incline DB Curls 3 Sets
-Fail Between 6-8 Reps
Concentration Curls 2 Sets
-Fail Between 8-12 Reps
Skull Crushers 3 Sets
-Fail Between 6-10 Reps
Triceps Pressdown 3 Sets
-Fail Between 8-12 Reps
Bench Dips 1 Set
-45 lbs. added 20+ Reps
Wednesday
Quads
Squat 3 Sets
-Fail Between 6-10 Reps
Leg Press 2 Sets
-Fail Between 8-12 Reps
Leg Ext. 3 Sets
-Fail Between 12-15 Reps
Hamstrings
SLDL 3 Sets
-Fail Between 6-10 Reps
Leg Curls 3 Sets
-Fail Between 8-12 Reps
Calves
Seated Raises 3 Sets
-Reps of 10-12