this routine needs to be adjusted PLEASE AM RALLY UP AND HELP!

[schwellington]

OKay here we go in EXACT order

chest- bench press- 225x6 3 sets, incline dumbell-70x6 3 sets, dips(bw)-6 reps 3 sets cable decline flys-70lbsx6 for 3 sets dumbell flys-50x6 for three sets

triceps (on same day as chest)- JM Press- 100x6 3 sets, rope pulldowns- 110x6 3 sets, dips-6 reps 3 sets, french press or skull crusher- 70x6 3 sets


Back- Pullups x6 3 sets, lat pulldown-210x6 3 sets, barbell row- 135x8 3 sets
tbar-100x6 3 sets, seated close hand row-150x6 3 sets, deadlifts-315x6 3 sets


legs- squat-385x6 3 sets, leg extanesions- 285x8 3 sets (wont go any higher lol)
Hamcurls- 150x6 3 sets, lunges-90x6 3 sets

shoulders- shoulderpress dumbells-65x6 3 sets, uprightrow-110x6 3 sets, side raise (or front it alternates weekly) 30x6 3 sets, reardelt machine-165x6 3 sets, reardelt raises-20x6 3 sets

biceps- regular curls- 90x6 3 sets, hammer curls-35x6 3 sets, reverse grip curls-60x6 3 sets, crucifix curls-60x6 3 sets


now i am starting a new routine next week but its NO NEW lifts i need to confuse my muscles i need any help i can get guys


new lift routine

chest/bi's
back/tris
dayoff
legs
shoulders/abs
day off
day off

please its time to add some new stuff in i have been at this (with some tweaks) for almost 2 years ( i know wayyyy to long) please help me out!

 

[The Neck]

Correct me if I'm wrong but I see a 4d split with 3 upper versus 1 lower day? I would suggest 2 lower & 2 upper days, this will create balance. Maybe for core work you could do something like this;

1) Standing Military Press

2) Squats

Rest

3) Bench

4) Deads

Rest

Rest


OR




1) ME/DE - Squat

Rest

2) ME - Bench

Rest

3) DE/ME - Deads

4) DE - Bench

Rest

Rest

 

[schwellington]

ahhh i see sooo ur saying

day1- shoulders
day 2 legs
day-3 rest
day four chest
day five backs(dead routine)

 

[The Neck]

ahhh i see sooo ur saying

day1- shoulders
day 2 legs
day-3 rest
day four chest
day five backs(dead routine)

Yes, either of these two splits will work well. The 2nd one being geared more towards PLing. I consider deads to be a leg/lower/pull day, not to be categorized as a back day. I'm not saying lower back work shouldn't be used as an accessory on this day, because it should.

 

[schwellington]

sopoo squats and deads on the same day isnt overdoing it then?

 

[The Neck]

sopoo squats and deads on the same day isnt overdoing it then?

1) Standing Military Press

2) Squats

Rest

3) Bench

4) Deads


This split here would put deads & squats on their own seperate days. I'm not a huge fan of putting the two on the same day. Deads & squats are the biggest two compound movements you can do, and should be treated as such.

 

[10bathroomsO]

Do some calve excersises, it doesn't seem to me like your doing any or either you forgot to list it, but if you don't do them a lot then get ready to not walk the next day! Lol do standing calve raises in the smith machine
Put two 10 plates to stand on and put like 130 on the bar and burn em out cuz, I usually work out my calves on my chest days bc my calves are a dominant growing muscle of mine and they see improvement everytime I work them, it makes them too sore to work on leg days

 

[GeekPoop]

OKay here we go in EXACT order

chest- bench press- 225x6 3 sets, incline dumbell-70x6 3 sets, dips(bw)-6 reps 3 sets cable decline flys-70lbsx6 for 3 sets dumbell flys-50x6 for three sets

triceps (on same day as chest)- JM Press- 100x6 3 sets, rope pulldowns- 110x6 3 sets, dips-6 reps 3 sets, french press or skull crusher- 70x6 3 sets


Back- Pullups x6 3 sets, lat pulldown-210x6 3 sets, barbell row- 135x8 3 sets
tbar-100x6 3 sets, seated close hand row-150x6 3 sets, deadlifts-315x6 3 sets


legs- squat-385x6 3 sets, leg extanesions- 285x8 3 sets (wont go any higher lol)
Hamcurls- 150x6 3 sets, lunges-90x6 3 sets

shoulders- shoulderpress dumbells-65x6 3 sets, uprightrow-110x6 3 sets, side raise (or front it alternates weekly) 30x6 3 sets, reardelt machine-165x6 3 sets, reardelt raises-20x6 3 sets

biceps- regular curls- 90x6 3 sets, hammer curls-35x6 3 sets, reverse grip curls-60x6 3 sets, crucifix curls-60x6 3 sets


now i am starting a new routine next week but its NO NEW lifts i need to confuse my muscles i need any help i can get guys


new lift routine

chest/bi's
back/tris
dayoff
legs
shoulders/abs
day off
day off

please its time to add some new stuff in i have been at this (with some tweaks) for almost 2 years ( i know wayyyy to long) please help me out!

Um how many days you wanna lift per week / goals? I go from there w/ help