MattRoeske
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Well starting this new routine and just asking for any critiques on it Mostly training to get cut up - At 5'11 22 years old 169~lbs
Wanting to reach 160~lbs. Preferably 7-9% bf
Twice a day Multivitamin
Vitamin E
Magnesium
Flax Seed Oil
B Complex with Vit C
And Last Dhea "Which alot of people argue doesn't work... But damn I feel it
"
Shortly will be on
Trihydro Extreme Mass Builder by PBL
Which is basically M3 By Higher power; Aminos + Arginine
Protein 60% 175-200g a day
Carbs 40%
Fats 20%
Cardio 25-30 Mins Mod To High Int 4 times a week
1 Day on (Doubles) 2 Days off
Morning Chest Shoulders Tris Abs
Incline Press Db 4x6 50 50 55 55
Decline BB 4x6 50 50 60 70
Decline Fly 4x8 15 15 15 15
Shoulder Press 5x6 60 60 70 70 70
Lat raise 4x6 20 20 25 30
Shrugs 4x6 70 70 75 75
Bar Shrug 4x10 80 80 80 80
Rear Delt Db 4x8 15 15 20 20
Tri pushdown 4x12 60 60 60 65
Tri extension 5x6 55 60 65 70 75
kickbacks 2x15 20 20
crunches with ab ball and weights 4x20
crunches ball behind neck 3x15 <-medicine ball
leg raises on bench 5x15
Afternoon Legs Bis Abs Forearms
Leg Press 5x6 90warmup 110 130 180 200 220
Leg Extension 5x6 50 60 70 70 70
Leg Curls 4x8 50 50 60 60
Calf raises w/ Db 4x10 60 60 65 70
Wide grip lat pull-down 5x6 80 80 100 120 120
Rows 5x6 140 160 180 180 180
Reverse grip pull-down 4x6 50 60 70 80
Obliques with ab ball and med ball 5x20
Side Bends 4x10
Stabilizers 4 @ 30 seconds
Bicep Hammer curls 4x6 35 40 45 50
Concentration Curls 4x6 20 25 30 30
palm toward body 1x10 25
Straight bar/easy curl bar 4x6 50 50 50 50
Forearm curls 4x12 40 40 45 50
w/ straight bar 3x15 30 30 30 40
As each after 1 week ill be going up +5~ and +10~ on compound exercises in each catergory/ And Adding More intense cardio for longer lenths of time, and an increased ab routine.
Next one is kind of dumb... lol i was trying to get my legs.. but they grow like beasts.. so i said f- it.
And my one question is how to develop my lower back more.... I used to do deadlifts and pop up 450 10x and still didnt do it.
Thanks all.:dance:
Wanting to reach 160~lbs. Preferably 7-9% bf
Twice a day Multivitamin
Vitamin E
Magnesium
Flax Seed Oil
B Complex with Vit C
And Last Dhea "Which alot of people argue doesn't work... But damn I feel it
" Shortly will be on
Trihydro Extreme Mass Builder by PBL
Which is basically M3 By Higher power; Aminos + Arginine
Protein 60% 175-200g a day
Carbs 40%
Fats 20%
Cardio 25-30 Mins Mod To High Int 4 times a week
1 Day on (Doubles) 2 Days off
Morning Chest Shoulders Tris Abs
Incline Press Db 4x6 50 50 55 55
Decline BB 4x6 50 50 60 70
Decline Fly 4x8 15 15 15 15
Shoulder Press 5x6 60 60 70 70 70
Lat raise 4x6 20 20 25 30
Shrugs 4x6 70 70 75 75
Bar Shrug 4x10 80 80 80 80
Rear Delt Db 4x8 15 15 20 20
Tri pushdown 4x12 60 60 60 65
Tri extension 5x6 55 60 65 70 75
kickbacks 2x15 20 20
crunches with ab ball and weights 4x20
crunches ball behind neck 3x15 <-medicine ball
leg raises on bench 5x15
Afternoon Legs Bis Abs Forearms
Leg Press 5x6 90warmup 110 130 180 200 220
Leg Extension 5x6 50 60 70 70 70
Leg Curls 4x8 50 50 60 60
Calf raises w/ Db 4x10 60 60 65 70
Wide grip lat pull-down 5x6 80 80 100 120 120
Rows 5x6 140 160 180 180 180
Reverse grip pull-down 4x6 50 60 70 80
Obliques with ab ball and med ball 5x20
Side Bends 4x10
Stabilizers 4 @ 30 seconds
Bicep Hammer curls 4x6 35 40 45 50
Concentration Curls 4x6 20 25 30 30
palm toward body 1x10 25
Straight bar/easy curl bar 4x6 50 50 50 50
Forearm curls 4x12 40 40 45 50
w/ straight bar 3x15 30 30 30 40
As each after 1 week ill be going up +5~ and +10~ on compound exercises in each catergory/ And Adding More intense cardio for longer lenths of time, and an increased ab routine.
Next one is kind of dumb... lol i was trying to get my legs.. but they grow like beasts.. so i said f- it.
And my one question is how to develop my lower back more.... I used to do deadlifts and pop up 450 10x and still didnt do it.
Thanks all.:dance:
