My workout routine
- 07-27-2013, 10:47 PM
My workout routine
I'm currently 28 yrs old and 6'3" and 240 lbs. I've been working off and and on since I was 17, but have gotten more serious in the last year. I consume between 4500 and 5000 calories a day, if I drop below that I usually drop weight to about 210, so I usually keep the calories high. Right now I've been working out 6 days a week,
Day 1 heavy chest and one light tricep for pump
Day 2 heavy back and one light bicep for pump
Day 3 legs
Day 4 shoulders and traps
Day 5 heavy triceps and one or two light chest for pump
Day 6 heavy bicep and light back for pump
Then take one or two days off, with sometimes extra day inbetween workout days. I'm in the gym for 45 minutes max, usually 4-6 excersise a depending on body part, 2-4 sets, and 6-15 reps.
My supplements are whey protein, multivitamins, and c4 pre workout
Thanks for any help/ suggestions
- 07-27-2013, 11:22 PM
Day 1, Chest(heavy compounds w lots of tricep commitment and one tricep finisher.
Day 2. Back( only muscle group I do high volume. Twice as much as pushes. Also some medial and lateral shoulder work. HEAVY compounds and a bicep finisher
Day 3 off
Day 4 Legs calves
Day 5. Shoulders, triceps, biceps. Compounds, heavy. Example:
Weighted dips or close grip
Maybe 1-2 set tri-finisher
Superset hammer/reverse (just 1-2 sets as a finisher)
Day 6 and prob day 7 off
Unless I can do another mild leg day. I could use it if my knees could handle it.
4 days with more than 3 exercises per group IMO is all that's needed, especially heavy and to failure. I suppose a 5th day is in order if u can handle legs twice a week. I'm on my legs 12-15 hours a day so sometimes I'm happy to do them once.
- 07-27-2013, 11:28 PM
I use to do almost that exact routine but I had a hard time doing heavy shoulder and tricep the same day. So I've been trying this different, and its helped my arms go from 17.5 " cold, to a little over 18" cold in about a month. Keeping the pump in my chest and back also helps as I flatten out quick when I use to do one body part once a week
07-29-2013, 06:50 PM
Any other help or suggestions would be appreciated.
07-29-2013, 09:42 PM
Db press 4 x 7-12 reps 55-110 lbs
Incline hammer 2 x 8-10 reps 2-3 plates
Wide hammer 2 x 7-10 3-4 plates
Flyes 2 x 15-17
Rope pulldown 2 x 10-14
Overhead 1 x 12
Lat pulldown straight bar 4 x 8-15 110-240 lbs
T bar rows( wide grip) 3 x 12-15 3-5 plates
Close grip row 2 x 10-12 200-240 lbs
Lat pushdown superset with lat push downs 2 x 12-15 each
Alternate db curl 3 x 10-12 35-50 lbs
Hammer curl 2 x 10-12 50-60 lbs
Machine shoulder press 4 x 10-15
Side raises db 3x 8-12 20-35 lbs
Front raise 2 x 10 30-40 lbs
Rear flyes 2 x 10-12 35-45 lbs
Shrugs 4 x 15-20 2-5 plates ( shrug machine)
front squat 4 x 10-15 135- 225
Hex shape deadlift 3 x 10-15 135- 315
Lunges 2 x 12 135
Leg extensions 3 x 12-15
Leg curls 3 x 12-15
Standing calf machine 3 x 12-20 200-450 lbs
Donkey calf machine 3 x 12-15 220- 500 lbs
Close grip bench 4 x 8-15 135-275 lbs
Dip machine 3 x 10-12 200-260 lbs
Rope pulldowns 2 x 12-15
Overhead extension dumbells 2 x 10-12 70-90 lbs
Incline hammer 2 x 12-15 2-2.5 plates
Flyes 2 x 15
Preacher curl 4 x 8-12 65-105 lbs
Alternate db curls 3 x 8-12 35-50 lbs
Hammer curl 2 x 6-8 55-65 lbs
Concentration one arm preacher curl 3 x 10-12
Lat pulldown 3 x 10-15 130-200 lbs
Close grip row 2 x 12-15 180-190 lbs
Day 7 off and another day if needed
Is this too much work for all natural?
07-30-2013, 08:18 AM
17 sets for biceps PLUS blasting them on back day in a 6 day split could work for some guys naturally. For me, not a chance in hell. This is the tricky part and where a lot of us are very different.
07-30-2013, 08:21 AM
07-30-2013, 11:02 AM
why not use a proven program?
why are you doing upper body twice, hitting the shoulders 3+ (more depending on the exercises) times and legs only once a week?
you can call me "ozzie" for short.
07-30-2013, 06:41 PM
I've use several programs, I just wanted to try one out of the box. I've tried push/pull/legs before but I always felt my shoulders lagged because I hit chest hard( if not I reaaly flatten out) and then just weak exercises for triceps. I know for me personally I see better strength gains working out one body part once a week in a split routine, but then again I really flatten out and lose some size in chest and arms after 4 days of not hitting it. So this routine is an experiment to try out for 6 weeks and then maybe switch to a calmer push/pull/ legs or something for a while to help recuperate. So far it's been growing great and ill throw an extra day of rest in if I need it, but haven't yet
Similar Forum Threads
- By barr35jc in forum Training ForumReplies: 1Last Post: 04-03-2009, 09:08 PM
- By jbarriga777 in forum Training ForumReplies: 6Last Post: 09-20-2008, 04:52 PM
- By dlutz74 in forum Training ForumReplies: 8Last Post: 09-01-2008, 12:14 PM
- By Jtrain84 in forum Training ForumReplies: 15Last Post: 07-08-2008, 11:17 AM
- By camo1131 in forum Exercise ScienceReplies: 0Last Post: 03-31-2004, 09:18 AM