Last Stand
New member
- Awards
- 0
So i'm new to the forum, not sure if this is the right spot on this forum to post this but i'm wondering if i can get some opinions
so for about 8 months now i've been going on this routine and this is where i'm at with the weight
Chest
Flat Dumbbell press- 3x8 90lbs
Decline Dumbbell press- 3x8 85lbs
Incline Dumbbell press- 3x8 60lbs
Machine Flys- 3x10 150lbs
Back
weighted pullups- about 29 in total at 10lbs(though i was doing 26 reps at 25lbs in the middle of my cut, but suddenly that started decreasing so i'm trying to build back up)
weighted chinups- about 20 reps at 10lbs (same issue i was at 24 reps at 25lbs but lost that, bad cut i guess)
rack pulls- 1x12 90lbs, 1x9 120lbs, 1x8 140lbs. didn't add the 35lbs bar into the weight so i guess add that to it.
Superset Dumbbell Shrugs- 3x12 55lbs
Single Arm Cable Rows-- 3x9 70lbs
Core
Machine Ab crunch
weighted twist
leg raise
Side Lean
Lower back extensions
Shoulders and Triceps
Machine Shoulder Press- 3x12 130lbs
Dumbbell Lateral Raises- 3x12 17.5lbs
Tricep cable pushdowns underhand-- 3x12 50lbs
Overhead cable Tricep Extensions-- 3x8 100lbs
Legs and Biceps
Leg Press- 3x10 180lbs
Dumbbell Curls- 3x8 30lbs
Leg Press Calf Raises- 3x20 90lbs
Preacher Curls- 3x10 25lbs
Machine Squats- 3x12 180lbs
Overhead Cable Curls- 3x9 60lbs
this was my workout. i made some strong gains. about an inch each arm and i got my bench strength from 55lbs to 90lbs and my pull ups went up quite a bit until recently.
i'm feeling like i hit a plateau so i was wondering if people can critique my original workout and this new one i came up with. it consists of alternating weeks, 2 of them basically an ABA and BAB type thing but with a leg workout in there. its technically 3 day upper body split 1 day leg thing.
so
Week 1
Chest/Triceps/Shoulders
Legs/ Core
Rest
Back/ Biceps
Chest/ Triceps/ Shoulders
Rest
Rest
Week 2
Back/ Biceps
Legs/ Core
rest
Chest/ Triceps/ Shoulders
Back/ Biceps
rest
rest
now these would obviously alternate every other week so some weeks it'll be 2 chest and the next week would be 2 back. i haven't really ironed out specific exercises yet for each day because i assume i can't go full intensity each day because there probably isn't enough time to recover in between each workout.
trying to get the growth going again
so for about 8 months now i've been going on this routine and this is where i'm at with the weight
Chest
Flat Dumbbell press- 3x8 90lbs
Decline Dumbbell press- 3x8 85lbs
Incline Dumbbell press- 3x8 60lbs
Machine Flys- 3x10 150lbs
Back
weighted pullups- about 29 in total at 10lbs(though i was doing 26 reps at 25lbs in the middle of my cut, but suddenly that started decreasing so i'm trying to build back up)
weighted chinups- about 20 reps at 10lbs (same issue i was at 24 reps at 25lbs but lost that, bad cut i guess)
rack pulls- 1x12 90lbs, 1x9 120lbs, 1x8 140lbs. didn't add the 35lbs bar into the weight so i guess add that to it.
Superset Dumbbell Shrugs- 3x12 55lbs
Single Arm Cable Rows-- 3x9 70lbs
Core
Machine Ab crunch
weighted twist
leg raise
Side Lean
Lower back extensions
Shoulders and Triceps
Machine Shoulder Press- 3x12 130lbs
Dumbbell Lateral Raises- 3x12 17.5lbs
Tricep cable pushdowns underhand-- 3x12 50lbs
Overhead cable Tricep Extensions-- 3x8 100lbs
Legs and Biceps
Leg Press- 3x10 180lbs
Dumbbell Curls- 3x8 30lbs
Leg Press Calf Raises- 3x20 90lbs
Preacher Curls- 3x10 25lbs
Machine Squats- 3x12 180lbs
Overhead Cable Curls- 3x9 60lbs
this was my workout. i made some strong gains. about an inch each arm and i got my bench strength from 55lbs to 90lbs and my pull ups went up quite a bit until recently.
i'm feeling like i hit a plateau so i was wondering if people can critique my original workout and this new one i came up with. it consists of alternating weeks, 2 of them basically an ABA and BAB type thing but with a leg workout in there. its technically 3 day upper body split 1 day leg thing.
so
Week 1
Chest/Triceps/Shoulders
Legs/ Core
Rest
Back/ Biceps
Chest/ Triceps/ Shoulders
Rest
Rest
Week 2
Back/ Biceps
Legs/ Core
rest
Chest/ Triceps/ Shoulders
Back/ Biceps
rest
rest
now these would obviously alternate every other week so some weeks it'll be 2 chest and the next week would be 2 back. i haven't really ironed out specific exercises yet for each day because i assume i can't go full intensity each day because there probably isn't enough time to recover in between each workout.
trying to get the growth going again