Looking for a routine

  1. Registered User
    storm88's Avatar
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    Looking for a routine


    I cant seem to find or construct a workout routine that meets with my goals and schedule. So, Ill my post my goals etc on here and hopefully someone here can help me out.

    5'6
    158
    ~14% bf
    3+ years lifting

    Goals - Looking to gain some lbm and eventually cut to make it visible. I hate to be "that guy", but think Brad Pitt in Troy...thats my ideal physique.

    Im looking for a split bodypart routine, not full body or upper/lower. The only way my arms grow is if theyre worked 2 times per week...my other body parts do not need to be worked twice a week, but can be if necessary.

    Ok if thats not enough info just let me know. I appreciate any help and thanks in advance.

  2. Gold Member
    spatch's Avatar
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    Quote Originally Posted by storm88
    Im looking for a split bodypart routine, not full body or upper/lower. The only way my arms grow is if theyre worked 2 times per week...my other body parts do not need to be worked twice a week, but can be if necessary.
    Follow this and your arms will be hit twice, once directly and once indirectly. If you arent on cycle that is pleanty IMHO.

    Chest/abs
    Back/calves
    off
    off
    Delts/bi's/tri's
    Legs
    off

    1)Chest-
    Flat bench 3 sets
    Incline DB 2
    Iso-movement 2
    Abs
    Whatever works for you, personally I dont keep a record of ab work

    2)Back-
    Deads 3
    Pull ups or pull downs 3
    DB rows 2
    Calves-
    Seated Calf raise 3

    5)Delts-
    Military press DB 3
    Glass laterals 2
    Rear delt laterals
    Bi's-
    Straight bar curl
    Alt dumbell incline bench curl OR CG EZ bar curl
    Tri's-
    CG bench (I prefer decline)
    Overhead DB extensions

    6)Legs-
    Squats 3
    Leg press 3
    SLDL OR Hamstring curls 4
    Standing calf raises


    Again, if you are natural that is enough volume. Up the food intake, not volume of sets IMO.
  3. Gold Member
    TeamSavage's Avatar
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    I do something like this:

    Day 1: Chest
    Incline x3
    Decline x3
    Flat x2
    Flys x2

    Day 2: Back
    Pull-Ups or Pull-Downs x3
    Rows x3 (seated cable, standing BB, whatever)
    Deadlifts x3 (straight legged)

    Day 3: Shoulders
    Shoulder Press x3
    Upright Rows x3
    Lateral Raises x3
    Rear Delt Raises x3

    Day 4: Legs & Abs
    Squats x3
    Abs x3
    Calf Raises x3

    Day 5: Arm Isolation
    Preacher BB Curls x3
    DB Curls x3
    Skull Crushers x3
    Tricep Ext x3
    Wrist Curls x3
    Reverse Curls x3

    Your triceps are getting worked hard on Days 1 & 5, biceps and forearms on Days 2 & 5.

    Many of the lifts can be done with either BB or DB... IMO it doesn't really matter and it's best to mix it up.
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