Body Build Routine

  1. New Member
    asoulecpt's Avatar
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    Body Build Routine


    Name:Wahya
    Age: 26
    Height: 5'10"
    Weight:145lbs
    Occupation: Personal Trainer

    I am seeing a dietitian for bulk nutrition.

    This is what I've designed.

    Mon-Chest/Bi
    Tue-Quad/Calve
    Wed-Shoulders/Tri
    Thur-Hamstring/Traps
    Fri-Back
    Sat:Rest
    Sun:Rest
    Abs in between and whenever.

    Chest- 3 Compounds 1 Iso 3 Sets 6-12 Reps
    Bi- 3 exercises 3 sets 6-12 Reps

    Quads- 4 Compound 1 Iso 2 sets 6-12 Reps
    Calve- 2 exercises 2 sets6-12

    Shoulder- 3 Compound 1 Iso 3 sets 6-12 Reps
    Tri- 3 exercises 6-12 Reps

    Hamstring- 3 Iso 3 sets 6-12 Reps
    Traps- 2 Iso 3 sets 6-12 Reps

    Back- 4 Compound 6-12 Reps

  2. Senior Member
    uvawahoowa's Avatar
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    Quote Originally Posted by asoulecpt
    Name:Wahya
    Age: 26
    Height: 5'10"
    Weight:145lbs
    Occupation: Personal Trainer

    I am seeing a dietitian for bulk nutrition.

    This is what I've designed.

    Mon-Chest/Bi
    Tue-Quad/Calve
    Wed-Shoulders/Tri
    Thur-Hamstring/Traps
    Fri-Back
    Sat:Rest
    Sun:Rest
    Abs in between and whenever.

    Chest- 3 Compounds 1 Iso 3 Sets 6-12 Reps
    Bi- 3 exercises 3 sets 6-12 Reps

    Quads- 4 Compound 1 Iso 2 sets 6-12 Reps
    Calve- 2 exercises 2 sets6-12

    Shoulder- 3 Compound 1 Iso 3 sets 6-12 Reps
    Tri- 3 exercises 6-12 Reps

    Hamstring- 3 Iso 3 sets 6-12 Reps
    Traps- 2 Iso 3 sets 6-12 Reps

    Back- 4 Compound 6-12 Reps
    Looks ok, except for 5 days lifting in a row is pretty taxing on the cns...and hitting traps the day after shoulders might be too much. Also, calves typically respond to volume so train them either multiple times per week or with more sets, or both. See how you respond and adjust after 6-8 weeks
  3. New Member
    asoulecpt's Avatar
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    thanks man!
    •   
       

  4. New Member
    survey's Avatar
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    Quote Originally Posted by uvawahoowa View Post
    Looks ok, except for 5 days lifting in a row is pretty taxing on the cns...and hitting traps the day after shoulders might be too much. Also, calves typically respond to volume so train them either multiple times per week or with more sets, or both. See how you respond and adjust after 6-8 weeks
    Yeah, that/\

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