- 09-21-2012, 08:23 AM
Here is my new routine:
Monday - Back, Biceps & Forearms
Deadlifts - 3x4-6
Pull-Downs - 3x4-6
Seated Cable Rows - 2x4-6
Barbell Curls - 2x4-6
Dumbbell Curls - 2x4-6
Barbell Wrist Curls - 3x4-6
Wednesday - Chest, Shoulders & Triceps
Flat Bench Press - 3x4-6
Incline Bench Press - 2x4-6
Weighted Dips - 1x4-6
Military Press - 2x4-6
Side Lateral Raises - 2x4-6
Lying Triceps Extensions - 2x4-6
Tricep Cable Pushdowns - 2x4-6
Friday - Legs, Calves & Abs
Squats - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlifts - 2x4-6
Standing Calf Raises (Off Smith Machine) - 2x6-8
Seated Calf Raises - 2x6-8
Cable Crunches - 2x8-10
Hanging Leg Raises - 2 Max
Note: Only work sets to failure are listed for all exercises.
- 09-21-2012, 10:19 AM
09-21-2012, 11:10 AM
09-21-2012, 11:58 AM
I think you need more upper back work, specifically more rowing and rear delt work. You can also cut down on the biceps.
I don't see a problem with doing deadlifts on Monday as long as you realize they are predominantly hip-based movement with carry over that will translate into back musculature improvements.
09-21-2012, 01:43 PM
As you can see it is kinda max-ot style.
As for Deadlifts I feel like they work out my WHOLE body. But I need to put them somewhere and since I dont like heavy deadlifting and squatting in one day, I put them on Monday with back.
When you mean more upper back, could you post some ideas?
Im bulking now. My weight is 180lbs, height 5'8"
Deadlift: 315 lbs x 6
Squat: 295 lbs x 6
Bench press:: 195 lbs x 6
I just cant make it 4 days to the gym...so i chose less evil
09-21-2012, 01:52 PM
09-21-2012, 02:36 PM
You have 5 anterior kinetic chain (pushing movements) on Wednesday. You should balance this out with AT LEAST 5 posterior kinetic chain upper body pulling movements on Monday.
1st, switch pull downs with pull ups.
Some ideas are: croc rows, dumbbell rows, barbell rows, t-bar rows, pendley rows, supine rows, etc.
The smaller ones are: facepulls, rear deltoid raises, cable/band pull aparts, chinese dumbbell rows, chain saw rows
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