[Sciamonkey]

So after reading several books I honestly just don't know what routine to do anymore. The following was my original routine, and I'm thinking of going back to it because it was simple and it seemed to work. I really appreciate any feedback positive or negative. Thanks in advance!!!

My Goal is BUILDING MUSCLE

4 sets of 10 reps per exercise [sometimes failing at 6-8 reps towards the end of the workout].

I'm not really emphasizing legs too much since my legs and calves are already quite strong and large, atleast compared to my upper body.

My Diet is perfect and I cheat probably once every 3 months.

I do Abs everyday and run 8 minutes before every morning workout.






Monday:

AM: Chest
- Incline Bench
- Flat Bench
- Decline Bench
- Cable Fly's
- Cable Incline
- Cable Decline

PM: Back
- Lat Pulldown - wide grip
- Bent over rows
- Pullups
- Seated cable rows
- Reverse Fly Machine
- Lat Pulldown - Narrow grip

Tuesday:

AM: Shoulders & Forearms
- Arnold Press
- Upright Rows
- Rear Deltoid Row
- Front Raise
- Lateral Raise
- T-bar rear deltoid row
- Forearms

PM: Biceps & Triceps
- Cable: Bicep Curls
- Preacher Curls
- Hammer Curls - dumbells
- Hammer Curls - Rope
- EZ curlbar - 21's
- Dumbell Curls

- Cable: Tricep Kickbacks
- Closegrip Bench press
- Cable: Bent over tricep extension
- Skull Crushers
- Cable Pushdown
- Dips

Wednesday

AM: Thighs & Calves
- Smith Machine: Squats
- Smith Machine: Lunges
- Seated Calf Press
- Quad's: seated Leg Extension
- Hamstring: Seated Leg Curl
- Donkey Calf Press

PM: Nothing

Everything restarts on Thursday and I rest on sunday.

[xpin2winx]

i would restart on friday but thats just me

[Sciamonkey]

i would restart on friday but thats just me

I'll consider that. I am curious though, wouldn't that mean that I wouldn't get any rest between Sunday and when I restart again on monday?

[xpin2winx]

every three days you workout, you should take one day off

[REEVESDIESEL]

Your performing WAY TOO many exercises for each bodypart. What books have you been reading?!

[rantorcha]

Your performing WAY TOO many exercises for each bodypart. What books have you been reading?!

I agree 100%!!! I must say, it looks like you took 2 routines of a PRO BBer and put them together. lol

My suggestion would be to look up the Power, Rep Range, Shock Training system. Google it and you might be surprised how much you like it.

If you don't want to go that route and you want to stick with your plan, go through your exercises and cut out 1/2 of the exercises you listed for each bodypart. Then do those...with 100% focus and intensity. I've said it before on this board regarding training...you can pretty much take any routine and make it extremely effective by giving it your all - each set, each rep.

[Sciamonkey]

The reason I do so much volume is because I tend to be endomorphic if i'm not careful. The fat definitely goes on easier than the muscle. This is also the reason why I keep my diet so clean.

I'll try cutting the workout in half though and focusing on higher intensity.

[xpin2winx]

yea too many exercises, do 3-4 exercises with 3-5 sets per muscle

[Will of Steel]

WAYYYYYYYYYYYY too many exercises per day.

also even tho you said your happy with your leg size your missing out on two of the most important exercises for building muscle: deadlifts, squats. space stuff out a lot more and throw those in with the rest of what you got and you should be good

[b18cyaaa]

WAYYYYYYYYYYYY too many exercises per day.

also even tho you said your happy with your leg size your missing out on two of the most important exercises for building muscle: deadlifts, squats. space stuff out a lot more and throw those in with the rest of what you got and you should be good

x2.. your overtraining.

[REEVESDIESEL]

Put up some lower body pics. Foundation is everything, your upper body grows better while working it.

[Will of Steel]

x2.. your overtraining.

x2??

[b18cyaaa]

x2??

x2 = times 2 = reiterating what u said

[OutWorkU]

You're definitely missing out on DL's and squats. I used to say the same thing about 10 years ago. I played a lot of competitive soccer and as a result, my legs were pretty big compared to my upper body. Funny thing was that it wasn't until I added DL's and SQ's that my upper body grew. The human body has a funny way of staying fairly proportionate. Worst case scenario, you'll look like Tom Platz. Not a bad thing lol.

[Dyou]

also, if your doing 4x10 of each you are either going too light or you have crazy stamina. when you do 4x10 do it with a weight that you can do atleast 10 but heavy enough you cant do more than 12