Would really appreciate some help with a new routine

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    frostbite116's Avatar
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    Would really appreciate some help with a new routine


    sup guys, currently running androbulk 6 caps ed for 6 weeks and p-stanz at 300/350/400/400/400/400 but really think i need to change my routine. some people i work out with think i workout to often some think its just enough and my head is spinning bc idk if im doing a proper routine. my sample weeks is this......
    Monday: Chest/Biceps
    4 sets of Incline Dumbbell Press, 8-10 reps
    3 sets of Bench Press, 8-10 reps
    3 sets of Incline Flies, 8-10 reps
    3 sets of Chest Dips until failure
    3 sets of Barbell Curls, 8-10 reps
    3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
    Tuesday: Legs/Calves
    4 sets of Squats 8-10 reps
    3 sets of Lunges 8-10 reps
    3 sets of Leg Press 8-10 reps
    3 sets of Leg Extensions till failure
    3 sets of Leg Curls 8-10 reps
    Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
    Wednesday: Back
    3 sets of Lat Pulldowns 8-10 reps
    4 sets of Deadlifts 8-10 reps
    3 sets of Bent Over Rows 8-10 reps
    3 sets of Dumbell Rows 8-10 reps
    3 sets of Hyperextensions 8-10 reps
    Thursday: Shoulders/Triceps
    fridayff
    4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    3 sets of front raises 8-10 reps
    3 sets of Lying Rear Delt Raises 8-10 reps
    3 sets of Close-Grip Bench Press 8-10 reps
    4 sets of Pulldowns 8-10 reps
    3 sets of Skullcrushers 8-10 reps
    Saturday: Full Body
    3 sets of Deadlifts 8-10 reps
    3 sets of Squats 8-10 reps
    3 sets of Clean and Jerk 8-10 reps
    3 sets of Weighted Pull ups 8-10
    sundayff
    i hear a lot about shocking the muscles to make them grow but not to sure how to do that ... is this to much, to little and i feel like i should change it up so any ex. routines or tips would be helpful. thanks

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    I dont think you need to do the full body on sat... Doing squats and deads twice a week is a bit much... I would do maybe just abs and cardio or someting a bit lighter

    It looks good except for back
    try doing deads first or last not in the middle
    pullups
    pulldowns
    db row
    cable row
    deads
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    frostbite116's Avatar
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    then should i split up the week differently so its not like 3 days off in a row? and should i throw arms in there one day?
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    you can do arms on there own if you wanted too.. But ya switch up the days so you dont have 3 days off in a row. take off like wedsday and sunday or somehting like that and move around your workouts to better fit your schedule.
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    when i do chest should i do tris the same day or do bis? and for back same question should i do bis or is thatov er working ur bis?
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    How long have you been lifting? If only since nov why are you running ph's already?
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    over a year and a half
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    Take Saturday out first and foremost.
    Use that extra day as a rest day plugged in somewhere between back to back workouts.
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    how does this sound ...
    MOnnday: Chest w/ some tris (pull downs maybe skull crushers nothing to hard)
    Tuesday: Back w/ bi (same thing maybe some dumbbell curls and some hammers)
    Wednesday : off
    Thursday: Legs
    Friday: Arms
    Saturday: shoulders/ traps
    sunday: off
    please let me know if this is not good or if any changes need to be made. thanks
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    Looks better
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    Why not omit the arms day and go hard the other days?
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    i could but on chest and back i only do 2 sets for tris and bis bc i am workin them in already. i like deicating a full day to arms as i like gettin all the bi and tri wokrouts in every week. also my arms are what i wuld like to grow the most
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