savagery
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21 years old, 200#, 5'9". I have been training seriously for about a year, going for both size and strength. In the past year I have put on 25-30 pounds LBM (10 of those came while on PH cycle, the rest were natural). Now doing my second cycle of pro-hormones. I have read a lot about nutrition, supplements, etc, but don't know too much "theory" about training. It would be great if anyone with an opinion could critique my routine.
DAY 1: CHEST
3 x 6-12 Incline (either dumb or bar)
3 x 6-12 Decline (either dumb or bar)
3 x 6-12 Peck Deck machine
DAY 2: BACK
3 x 6-12 Bench Row
3 x 6-12 Lat pull-down (behind head) OR pull-ups
3 x 6-12 Narrow-grip pull-downs
DAY 3: REST (OPTIONAL)
DAY 4: SHOULDERS
3 x 6-12 Dumb press OR military press
3 x 6-12 Upright bar rows
3 x 6-12 lateral raises OR forward raises
DAY 5: LEGS/TRUNK
3 x 10-15 Squat machine (don't like free-weight squats)
3 x 10-15 Calves
3 x 15-30 Ab machine
3 x 10-15 Lower back extensions
DAY 6: ARMS
3 x 6-12 Preacher curls
3 x 6-12 dumb curls (either regular or hammer)
3 x 6-12 reverse curls (to work forearm)
3 x 6-12 Skull crushers
3 x 6-12 Tricep extension (standing or kneeling with cable)
3 x 6-12 Dips
DAY 7: REST
So basically, five days a week, 3 exercises x 3 sets per day. Reps usually between 6-12.
My first question is: How does the routine look overall?
My second question is: I DO EVERY SET TO FAILURE. Is this a mistake? What are the pros and cons of this method?
My third question: Should I be doing some sort of progression within my 3 sets for each exercise. Usually, I just stick to the same weight and end up doing 12-10-7 or 10-6-4 or something like that. Sometimes if I get 12-15 on the first set, I will up the weight a little for the last two. Is this good technique?
Thanks for any input.
-Savagery
DAY 1: CHEST
3 x 6-12 Incline (either dumb or bar)
3 x 6-12 Decline (either dumb or bar)
3 x 6-12 Peck Deck machine
DAY 2: BACK
3 x 6-12 Bench Row
3 x 6-12 Lat pull-down (behind head) OR pull-ups
3 x 6-12 Narrow-grip pull-downs
DAY 3: REST (OPTIONAL)
DAY 4: SHOULDERS
3 x 6-12 Dumb press OR military press
3 x 6-12 Upright bar rows
3 x 6-12 lateral raises OR forward raises
DAY 5: LEGS/TRUNK
3 x 10-15 Squat machine (don't like free-weight squats)
3 x 10-15 Calves
3 x 15-30 Ab machine
3 x 10-15 Lower back extensions
DAY 6: ARMS
3 x 6-12 Preacher curls
3 x 6-12 dumb curls (either regular or hammer)
3 x 6-12 reverse curls (to work forearm)
3 x 6-12 Skull crushers
3 x 6-12 Tricep extension (standing or kneeling with cable)
3 x 6-12 Dips
DAY 7: REST
So basically, five days a week, 3 exercises x 3 sets per day. Reps usually between 6-12.
My first question is: How does the routine look overall?
My second question is: I DO EVERY SET TO FAILURE. Is this a mistake? What are the pros and cons of this method?
My third question: Should I be doing some sort of progression within my 3 sets for each exercise. Usually, I just stick to the same weight and end up doing 12-10-7 or 10-6-4 or something like that. Sometimes if I get 12-15 on the first set, I will up the weight a little for the last two. Is this good technique?
Thanks for any input.
-Savagery