Thought I would post my newest routine that I have been using the last 3-4 weeks. I have done nothing but grow with it, so I thought I would see if any pointers or critiques you guys might have could help me even more.

Day1: Chest/Biceps
  • Cable Crossovers: 1set warmup, 2 sets pre-exhaustion before real workout
  • Incline Bench: 1set warmup, 2 sets heavy 6-10 reps
  • Incline DB Bench: 2 sets super heavy 6-8 reps
  • Seated lower cable crossovers: These things murder my lower and outer chest!! I feel parts worked that have never been used before lol... 3 sets medium weight slow super controlled 8-12 reps
  • Half ROM Pec Deck: I have only been using half ROM at the end, to get that last press and squeeze in the end of my workout. 2 sets heavy 6-8
  • Standing EZ bar curls: 2 sets heavy with good form slow contracted with a squeeze
  • (Every other week I will replace Standing EZ bar curls with The one and only bigpetefox's blast sets using alternate db curls)
  • EZ bar curls on preacher curl bench: 2 sets heavy 6-10 reps with contraction and squeeze at top
  • DB Curls on preacher curl bench: super slow heavy with 1-2 squeeze at peak
Day 2: Legs
  • Bicycle for 5-7 minutes, stretching, light no weight squats on bosu ball
  • Again every other week I alternate from bigpetefox's blast sets on squats, to normal squats
  • Blast Set Squats: (set one)225x10, 245x8, 255x8, 275x7 (set two)275x7, 255x8, 245x8, 225x10 (set three I normally can't get this set) 225x10, 235x8, 245x8, 265x7
  • Leg Press: 3 sets heavy slow 8-12 reps
  • Leg Curls: 3 sets heavy slow 8-10 reps
  • Leg Extensions: 3 sets heavy slow 6-10 reps
  • Calf machine: 5 sets super heavy super slow
Day 3: Rest

Day 4: Shoulders/Triceps/Abs
  • Shoulder DB Press: 1 set warmup; 2 sets heavy
  • Front DB Raises: 3 sets heavy slow
  • Lateral DB Raises: 2 sets heavy slow
  • Weighted Dips: 1 set warmup; 3 sets heavy as possible
  • Skull Crushers: 2 sets heavy elbows in and slow with hard squeeze
  • Incline Overhead Tricep Press: 3 sets heavy slow and careful
  • Ab Circuit
Day 5: Back/Forearms
  • Widegrip Pullups: 3 sets failure on each set
  • Widegrip Pulldowns: 3 sets semi-heavy slow squeeze
  • Widegrip Seated Cable Row: 3 sets heavy no momentum
  • T-Bar Rows: 2 sets semi-heavy perfect form
  • DB Shrugs: 2 sets heavy holding contraction 1-2 seconds each rep
  • Barbell Wrist Curls: 2 sets till failure - slow
  • Reverse Barbell Wrist Curls: 2 sets till failure - slow
Day 6: Rest

Day 7: Calves/Forearms/Abs
  • Calf machine: 5 sets super heavy super slow
  • Barbell Wrist Curls: 2 sets till failure - slow
  • Reverse Barbell Wrist Curls: 2 sets till failure - slow
  • Ab Circuit
Thats pretty much it in a nutshell... I'm bulking right now and have gotten to hooked to working out again that I'm even dreaming about it lol. Any suggestions, tips, critiques, or questions please ask or say.