My workout routine

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    My workout routine


    Hello there,


    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

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    Quote Originally Posted by b77p View Post
    Hello there,

    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.

    Thanks for any help/ suggestions
    Me personally, I am same height, almost same weight and have a very similar routine. I am a low volume kinda guy and I overtrain easily. So I would take another day off, again, personal preference.

    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:
    Military press
    Weighted dips or close grip
    Skull crushers
    Maybe 1-2 set tri-finisher
    Upright row
    heavy curls
    Preacher curls
    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.
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    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
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    Any other help or suggestions would be appreciated.
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    Day 1

    Chest -
    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
    Triceps-
    Rope pulldown 2 x 10-14
    Overhead 1 x 12

    Day 2

    Back-
    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
    Biceps-
    Alternate db curl 3 x 10-12 35-50 lbs
    Hammer curl 2 x 10-12 50-60 lbs

    Day 3
    Shoulders-
    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)

    Day 4
    Legs-
    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

    Day 5
    Triceps-
    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

    Day 6
    Biceps-
    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?
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    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.
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    Quote Originally Posted by b77p View Post
    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
    I agree 100%
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    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.
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    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
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