Rate my Routine

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    Imskyhigh87's Avatar
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    Rate my Routine


    Ok so I pair back bis, chest tris and legs core itís three days in a row day off repeat with the occasional Sunday off. I have two workouts for my back and chest depending on if I wanna hit upper back or lower back upper chest or lower chest more. want to know if im doing enough sets not enough too heavy loo light etc. My maxes are military press:165 bench:220 squat:220 deadlift:280 I know my numbers are a bit weak but ive only been at it for 6 months now. I feel like my traps and bicepts are lacking my chest and core are coming along nicely and my back is pretty well built from all the heavy rows and lat pulls. So Ive been focusing on back workout A more to bring out my traps more. Legs and core workout usually always stay the same.
    warm up is the same and only added during a cut along with the occasional swim or bike ride for my cardio. Im finishing up my cut/recomp (now at 180) and about to start another bulk with some supplements very soon.
    Warm up: i either run a half mile at a fast pace or ride bike for 5 min on high setting then do 10 pullups 20 pushups 20 dips three times each non stop then i start my workout

    A upper back bis:
    bentover rows 135x15x3
    reverse flys 15x15x3
    shrugs 135x20x3
    rack pulls warm up to 250x8x3
    curls 30x8x3

    B low back bis:
    weighted back crunches ill do a few pick up 20 lbs do maybe ten drop one ten plate do another ten drop that do ten ..two sets
    deadlifts 95x10 135x10 155x10 185x10 225x5 225x5 225x5
    lat pulls 180x12 270x15 360x8 360x6
    row machine 180x12 270x12 360x8 360x8
    underhand pullups or close grip pulldown 140x20 180x12 180x12 or ten underhand pullups three sets
    seated close grip rows 140x20 180x12 180x12
    curls db 30x8x3



    A low chets tris:
    bench 135x12 135x12 155x10 185x5 185x5
    db bench 60x12 80x6 80x6
    decline bench 185x8 225x10 225x9
    dip machine 180x15 270x6 270x6
    cable bench 30lbs each side i kind of use this as a chest burnout doing half flys arm circles and fast presses for about 30-45seconds short rest x3
    rope pulldowns supersets 65x12 55x9 45x10 30x15 15x20 non stop no rest think thats called a drop set not sure usually do two sets.

    B upp chest tris:
    bench 135x12 135x12 155x10 185x5 185x5
    db bench 60x12 80x6 80x6
    incline db press 50x15 75x12 75x10
    military press or standing shoulder press 115x1 115x10 135x5 135x5
    skullcrushers25's on the ez curl bar idk 12-15 then close grip bench that superset12-15 times
    cable flys 15 lbs each side ~20x3sets


    legs core:
    leg press 180x15 180x8 270x15 360x12 360x12
    squat 135x12 155x10 165x9 175x7 185x5 185x5
    ham curls
    leg raises locked knees 15 12 12
    weighted crunches 30x30x3
    flutter kicks usually ~5 min worth

    I will be adding in this for lower lats as they could use some improvement .sparkpeople.com/resource/...p?exercise=240[/url]
    My main focus is strength, mass is secondary because I really donít care if im smaller than someone as long as I am stronger than them.
    Should I just bite the bullet and start a 5x5 or skinny bastard workout? I have been making gains tho..but I feel I could benefit from a strict routine especially sine ill running some supplements very soon would like to get my routine on track.
    Would also like to get an arm day in there to encourage bicepts to grow a bit faster but it would undoubtedly mess up a back and bis day or a chest tris day. the last week i did this and loved the feeling I got from it. Might pair legs and back more often.

    leg prees warmup Ö360x12 360x10
    squat 135x12 155x10 165x8 165x8
    rack pull warmup Ö250x8x3
    bent over cow 135x15x3
    curls 30x8x3

    help lolÖ

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    bobbymac's Avatar
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    I would do biceps and triceps together, chest and back together, legs by themselves, and add a fourth day of shoulders and core....you gotta hit those delts, bro!

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    Imskyhigh87's Avatar
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    Really chest and back togeter? What would that look like Benchpress and deadlifts rows and flys? Can u suggets a routine like u mentioned
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    Quote Originally Posted by Imskyhigh87 View Post
    Really chest and back togeter? What would that look like Benchpress and deadlifts rows and flys? Can u suggets a routine like u mentioned
    Arnold Schwarzenegger was a huge believer in it...super set them.

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    Quote Originally Posted by Imskyhigh87
    Really chest and back togeter? What would that look like Benchpress and deadlifts rows and flys? Can u suggets a routine like u mentioned
    Bench press with rows.
    Flys with pullups.
    Dips with pulldowns.

    Give it a try. The overall pump is amazing.
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    Ken Powers's Avatar
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    x2 on the above split. I like to go legs and shoulders together, and then rest the fourth day and repeat. Hits everything twice every eight days or so.

    Also focus more on deads for those lagging traps, heavy deads have done so much more for my traps than high rep shrugs.
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    Tomahawk88's Avatar
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    If strength is your goal I would say cut down on the volume a little bit. Hit the big compound lifts.
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    Quote Originally Posted by Tomahawk88 View Post
    If strength is your goal I would say cut down on the volume a little bit. Hit the big compound lifts.
    Agreed. If you want your numbers to go up, switch to a program focusing on compound lifts almost exclusively for a little bit. You can always go back to a split.
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    I found a website (muscle and strength) that has hundreds of routines listed and was reading many before I came up with this new routine. I wanted to pass it by yall first, it has a sort of powerlifting theme since my main focus will be the heavy compound lifts (benchpress, squat, military press and deadlift). I also get to hit my traps and biceps twice a week now which were both lacking a bit. I start on Monday where I pair chest and back which in essence also paired biceps and triceps as secondary muscles worked. Tuesday, my leg day, is strictly legs with a secondary focus on core. Wed is my day off (since the volume is pretty high I want to avoid high cortisol issues). Thursday I focus on shoulders with my main compound lifts being military press and incline db press. Friday I will focus on my deadlifts and my upper back trap area. This comes to a 4 day split with Wednesday and weekends off (although I might add cardio to one of those days, (like a bike ride or swim) nothing crazy since I’ll be starting a bulk soon and need to conserve my calories.
    *Also the exercises with question marks are either new for me or I don’t know how much weight I can use. As far as sets and reps I’ll be able to get it dialed in a little better after a couple weeks.
    Please let me know what you think ie. If I should add or drop anything and opinions of the rep and set range are also encouraged.. thanks

    Mon:
    Barbell bench
    Db bench
    Dips
    Rows
    Lat pulls
    Traps shrugs


    Tue:
    Squat
    Leg curl ?
    Leg extension?
    Calves?
    Core -weighted curls supersetted with leg raises and flutterkicks

    Wed:
    Day off

    Thurs:
    Military press
    Incline bench
    Incline db press
    Delt raises
    Cg bench ?


    Fri:
    Deadlift
    Ham curls?
    Biceps curls
    Reverse flys
    Traps shrugs
  

  
 

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