Re-modelling my Routine!!

[Chuck]

Chuck's old school routine:
MON- Chest/Triceps
TUE- Legs/Calves (some abs, but very inconsistent here)
THU- Shoulders/Back
FRI- Biceps/Forearms

Now, I have been lifting since the beginning of high school and I have finally learned that if you really want your forearms, abs, and calves to grow- ya gotta train these TWICE a week. In some cases you may wanna do them three times a week, depending on how you respond. So here's the new routine I have devised, specifically tailored to my needs to promote maximal anabolism:


MON- Abs/Back/Calves
TUE- Chest/Grip (another way to work forearms)
WED- Calves/Legs
THU- Biceps/triceps/forearms
FRI- Abs/Shoulders

A bit of a radical routine here. I don't think you find this from browsing articles at BB.com or reading Muscle & Fitness magazines In my experience I honestly think this is routine something that can really push my results beyond what I've been expecting. I know I won't have any weekdays off and a couple workouts will be extended beyond the 1-hour I've been acustomed to but all I gotta say to myself is suck it up. I'll be starting this after my 2 weeks off, Feb. 16. I should have the exercises I'll be doing up soon too.

 

[BingeAndPurge]

I can't speak for you, but I need rest in between workouts for mass gains. I was told long ago that if you insist on going everyday then do calves and forearms on "off" days, which IMO would fit into what you are trying to do.

 

[Chuck]

I can't speak for you, but I need rest in between workouts for mass gains. I was told long ago that if you insist on going everyday then do calves and forearms on "off" days, which IMO would fit into what you are trying to do.

I see where you're coming from. I think what's key is that I shouldn't be working body parts that are closely related to other body parts, consecutive days. An example would be chest on one day, then shoulders the next day. I'm a big fan of incline/flat dumbbell presses for chest and doing shoulder presses the next day simply doesn't mix. When I made up this routine I made sure not to make this kinda mistake.

BTW- When I'm trying to build mass- which I always am!, I find that it can help to workout as frequently as possible without overtraining cuz everytime you workout you trigger your body to release more anabolic hormones. An example is when I do legs following chest day I notice my sore chest goes away faster. I guarantee that's cuz the squats helped to release more testosterone and other anabolic chemicals.

 

[FTMGuy]

Working tri's 3 times a week might be a bit of an over kill for them. I would cut tri's out of your THU workout. Maybe just cut THU out all together other wise you will be working our forarms why to much also. U could do grip on WED and BI's on FRI.

 

[ManBeast]

Chuck: This is the 5-day split that I really like.
Sunday: Chest/biceps
Monday: Quads (squats, leg press, hacks, calves)
Wed: Hams (SLDL, Hamstring curls)
Thurs: Shoulders/triceps
Friday: Back/core

I know it has some odd groupings, but I think I've posted somewhere else about this... I'll answer any questions/attacks

ManBeast

 

[Chuck]

Thanks for all the advice I appreciate it.
Now here's the exact routine now:

MON- Abs/Back/Calves


Cruches: 3 sets

Dumbbell Rows: 3x10

Figure-4 Crunches: 3 sets (per side)

Wide Chins: 3x8

Calf Press: 6x20

Cable Rows: 3x8







TUE- Chest/Grip



Dumbbell Bench: 3x6

Ivanko Super Gripper: 3x12 (per arm)

Incline Dumbbell Bench: 3x6

Pinching 25 lb plates: 3 sets til failure

Seated Chest Press: 3x8

Wrist Roller: 3 sets







WED- Calves/Legs





Squat: 3x12 (I love those 12 reppers!)
Calf Press: 3x20
Leg Press: 3x15

Calf Press: 3x20

Leg Extension: 3x15

Leg Curls: 2x12







THU- Biceps/triceps/forearms



Dumbbell Wrist Curls: 3x10

Barbell Curls: 3x8

Lying Tricep Extensions: 3x10

Seated Hammer Curls: 3x8

Weighted Dips: 3x8

21 Curls: 3x21

Tricep Pushdowns: 3x8

Wrist Roller: 3 sets







FRI- Abs/Shoulders



Lateral Raises: 4x8

Crunches: 3 sets

Seated Dumbbell Presses: 4x6-8

Figure-4 Crunches: 3 sets (per side)

Shrugs: 3x10

 

[wojo]

is this chuckatiane from syntrax?

 

[Chuck]

is this chuckatiane from syntrax?

You bet it is!
Nice to see ya here wojo.

 

[Supa Freek 420]

Personally I prefer a variation of the push/pull/leg three day split. Then again I'm a HIT junkie.

 

[tatortodd]

Chuck,

I saw in another thread where you're talking about competing in a powerlifting competition. How about retooling your routine over to Westside or another powerlifting program?

~Todd