New Routine for Size/shape

waverebelfore

waverebelfore

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I have been on a strength routine for strength and mass.
M/W/F routine focus on frequency not volume.
Here is the routine

1st workout
Monday
Squat 4x 5
Glute/Ham 2 x 10 + Quad extensions 2 x 10
Bent Row or Chest Supported row 4 x 6
Underhand row – 2x10
Barbell or Dumbbell Curl 3 x 8
2 BB curl
Calf Raises 4 x 15

2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Lateral raises 2 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Calves 4 x 10 (rest pause calves)

3rd workout 1 day later
Friday
Deadlift or 3 x 5
3 x 5 squat
2 leg extensions SS Leg curls
Chin or lat pull-down 4 x 6
Rear delt exercise 2 x 8
BB Curl 3 x 8
2 x 10 DB curl
Calf Raises 4 x 15

4th workout
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Lateral raises 2 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Calves 4 x 10 (rest pause calves)

This is a modified SIMPLE strength routine created by the IronAddicts... (ironaddicts.com)

I had good strength increases in my legs, shoulders, bis, tris, BUT not really in my bench press.
I am larger, deffinetly more mass but, slight increase in body fat 2% (12.5% bodyfat).

I ran the routine for about 12 weeks and am coming off a week OFF right now in attempt to deload and give the joints a break.

I wanted to continue putting on size/shape while keeping my upgraded strength. I wanted to change the rep ranges OR volume OR try another split... but found myself confused and lookign for advice

Previous routines:
Modified 4 day splits
Modified SIMPLE strength routine

BODY stats:
6'6''
272lbs
age: 24

Bench: 405
Deadlift: 375 x 9 (dont know my max)
Squat: 315lbs (Bad knee so I focus on reps and form + i am very tall and break 90 degrees on every squat)

AGAIN... size is my goal right now... and shape... any ideas where I should go from here? with a reason why?
I am ok if someone tells me to stick with my current program if they support a good reason

Lagging body parts:
Chest developement
Legs


I was thinking about going to a 3 day a week more volume routine push/pull/legs routine or a 4 day a week routine

anyone have a recommendation??
 
suncloud

suncloud

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personally, if size and strength are your goals, i would try DC training. the best thing about DC, is that you have to beat your previous record in the gym, every time you step in - or else sub out the exercise you're stuck on.

you have no idea that you can eek one more rep out or have to loose barbell bench from a routine... at least that's my ego lift...


DC routines are found at www.intensemuscle.com
 
waverebelfore

waverebelfore

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I really was interested in DC training but I dont want to settle for using the smith machine or machine lifts since I do not have a lifting partner all the time..... I agree with you and the principles.. Just dont think I can do it myself
 

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