New Routine May21st - June 16th

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    MattRoeske's Avatar
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    Exclamation New Routine May21st - June 16th


    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.

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    ReaperX's Avatar
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    For fastest muscle grow, cut back on some of the volume/sets and focus more on heavier weights+shorter rest time in between sets.
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    any1 else?
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    Manimalia's Avatar
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    you pulled 450? you're stronger than you look. must have some killer hams on ya.

    but here's the thing, your training split looks like something ronnie coleman'd do. and you ain't on a gallon of daily gear, i imagine. hit it hard, hit it heavy, and get out.

    oh, and your face looks kinda funny in them poses, but i'm no one to talk about funny faces. some guys dogged me about my original avatar that showed my face. said i looked like a child molesting crackhead or something.
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    Lol Ya i know i was laffing bout the pictures after, And ya i plan on getting that deadlift back up to 450 and try for 600. Which be sick. Just imagine i used to be 220 lbs lol.
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    And o ill bigger then that juice head :P Just give me time
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