New Routine for size and strength

  1. New Member
    Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    46
    Level
    5
    Lv. Percent
    6.22%

    New Routine for size and strength


    Im taking two weeks off then starting this routine.. Think this should add more size and strength? Ive been stuck at the same weight and strength in most exercises now for a while:

    Age: 20
    Height: 5'10
    Weight: 180
    Experience: About 4 years
    Body type: Ectomorph
    Goal: Size and Strength


    Monday-Back & Biceps
    BB Rows 4
    Wide Grip Pullups 4
    TBar Rows 3
    Reverse Pulldowns 3
    Seated DB Curls 4
    Chin-Ups 2
    Hammer Curls 2
    Preacher Curls 3

    Tuesday-Shoulders
    Military Press 4
    Arnold Press 3
    DB Side Raises 3 (Superset w/ Front Raises)
    Face Pulls 3
    DB Shrugs 4 (Superset w/ Upright Rows)

    Wednesday-Legs
    Squats 4
    Front Squats 3
    Leg Extensions 3
    Leg Curls 3
    Back Extension 3
    Calf Press 3
    Calf Raises 2

    Friday-Chest & Triceps
    Flat BB 4
    Incline DB 3
    DB Flyes 3
    Dips 4
    CGBP 3
    Overhead DB Extension 3
    Reverse Grip Pushdowns 1 (Drop Set)

  2. Banned
    Jim2542's Avatar
    Stats
    5'10"  163 lbs.
    Join Date
    Apr 2012
    Posts
    1,622
    Rep Power
    0
    Level
    32
    Lv. Percent
    63.46%
    Achievements Activity ProPosting Pro

    No DL?
  3. Advanced Member
    todd muelheim's Avatar
    Join Date
    May 2012
    Posts
    548
    Rep Power
    516291
    Level
    34
    Lv. Percent
    7.72%
    Achievements Activity Pro

    Quote Originally Posted by Jim2542
    No DL?
    I 2nd that concern. Also, maybe post the weights that you've been stuck at for a while...might help decide what type of program and amount of volume you should be working with.
    •   
       

  4. New Member
    Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    46
    Level
    5
    Lv. Percent
    6.22%

    Quote Originally Posted by todd muelheim

    I 2nd that concern. Also, maybe post the weights that you've been stuck at for a while...might help decide what type of program and amount of volume you should be working with.
    Back & Biceps
    BB Rows 4 - 135x6(Current weight)
    Wide Grip Pullups 4
    TBar Rows 3
    Reverse Pulldowns 3
    Seated DB Curls 4 - 35x8 (Current weight)
    Chin-Ups 2
    Hammer Curls 2
    Preacher Curls 3

    Shoulders
    Military Press 4 - 135x4 (Current weight)
    Arnold Press 3
    DB Side Raises 3 (Super w/ Front)
    Face Pulls 3
    DB Shrugs 4 (Super w/ Upright)

    Legs
    Squats 4 - 225x6 (Current weight)
    Front Squats 3
    Leg Extensions 3
    Leg Curls 3
    Back Extension 3
    Calf Press 3
    Calf Raises 2

    Chest & Triceps
    Flat BB 4 185x4 (Current weight and biggest struggle)
    Incline DB 3 - 70x5 (Current weight)
    DB Flyes 3
    Dips 4
    CGBP 3 - 135x5 (Current weight)
    Overhead DB Extension 3
    Reverse Grip Pushdowns 1 (Drop Set)
  5. New Member
    Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    46
    Level
    5
    Lv. Percent
    6.22%

    And about the DL concern i have no one to check my form and im not sure if I do it correctly so id rather just not use it then hurt myself
  6. Advanced Member
    todd muelheim's Avatar
    Join Date
    May 2012
    Posts
    548
    Rep Power
    516291
    Level
    34
    Lv. Percent
    7.72%
    Achievements Activity Pro

    Quote Originally Posted by Shoota

    Back & Biceps
    BB Rows 4 - 135x6(Current weight)
    Wide Grip Pullups 4
    TBar Rows 3
    Reverse Pulldowns 3
    Seated DB Curls 4 - 35x8 (Current weight)
    Chin-Ups 2
    Hammer Curls 2
    Preacher Curls 3

    Shoulders
    Military Press 4 - 135x4 (Current weight)
    Arnold Press 3
    DB Side Raises 3 (Super w/ Front)
    Face Pulls 3
    DB Shrugs 4 (Super w/ Upright)

    Legs
    Squats 4 - 225x6 (Current weight)
    Front Squats 3
    Leg Extensions 3
    Leg Curls 3
    Back Extension 3
    Calf Press 3
    Calf Raises 2

    Chest & Triceps
    Flat BB 4 185x4 (Current weight and biggest struggle)
    Incline DB 3 - 70x5 (Current weight)
    DB Flyes 3
    Dips 4
    CGBP 3 - 135x5 (Current weight)
    Overhead DB Extension 3
    Reverse Grip Pushdowns 1 (Drop Set)
    For where you're at, and if you're looking for size and strength you might want to check out 5/3/1 or starting strength for a while and build up your strength base.
  7. New Member
    Shoota's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Feb 2012
    Posts
    23
    Rep Power
    46
    Level
    5
    Lv. Percent
    6.22%

    I was thinking of doing the 5/3/1 but idk my maxes and after coming back from 2 weeks off and doing them it wouldnt be correct so im trying to do a split for now
  8. Banned
    Jim2542's Avatar
    Stats
    5'10"  163 lbs.
    Join Date
    Apr 2012
    Posts
    1,622
    Rep Power
    0
    Level
    32
    Lv. Percent
    63.46%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Shoota
    I was thinking of doing the 5/3/1 but idk my maxes and after coming back from 2 weeks off and doing them it wouldnt be correct so im trying to do a split for now
    Sounds like an excuse. Just Max out and do the program. Quit looking for excuses to not work hard.
  9. Advanced Member
    broda's Avatar
    Stats
    5'10"  167 lbs.
    Join Date
    May 2012
    Posts
    750
    Rep Power
    24702
    Level
    22
    Lv. Percent
    76.14%

    2 weeks off should realistically be nothing in terms of strength loss as long as your nutrition was decent anyway.
  

  
 

Similar Forum Threads

  1. best workout for size and strength?
    By paul3371 in forum Exercise Science
    Replies: 13
    Last Post: 02-07-2013, 08:46 PM
  2. Replies: 14
    Last Post: 10-14-2010, 09:32 AM
  3. Replies: 8
    Last Post: 02-12-2010, 03:18 PM
  4. New Routine for Size/shape
    By waverebelfore in forum Training Forum
    Replies: 2
    Last Post: 01-04-2010, 11:46 PM
  5. lookin for a supp. for size and strength
    By bigbobbybee in forum Bulking
    Replies: 2
    Last Post: 02-01-2009, 06:56 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in