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  1. My 4-day split

    Monday - Back and Biceps Deadlifts: 3 × 6 Pullups: 50 reps total T-Bar Rows: 3 × 10 (2 second pause in the contracted position) Cable Rows: 3 × 12 DB Shrugs: 3 × 12 (with a 3 second squeeze at top) Barbell Curls: 3 × 8 Incline Curls: 3 × 8 Reverse Curls: 3 × 10-12 Tuesday - Chest and...

  2. vacations, switching back to 4 day routine

    Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Incline Dumbbell: 4 sets for 6-8 reps. Weighted Dips: 4 sets for 6-8 reps. 4 sets of incline dumbbell fly for 10 reps 4 sets of cable crossovers for 10 reps. Back...

  3. 4-day split

    Monday: Quads, Hams, Calves Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db lunges - 4 lengths of a corridor Leg curls - 3 sets max reps with 12RM Leg extensions - 3 sets max reps with 12RM James' Three Minute Calf Workout Tuesday: Chest, Triceps Incline db...

  4. need some exercises' replacements

    Im considering switching to this routine: teenbodybuilding.com/andy3b2.htm but I have a minor problem. I dont have equipment to do leg press and rack pulls. I wonder if hack squat machine instead of leg press would be good substitute and also what about rack pulls? are they really necessary...

  5. my new split

    Monday: Legs/Abs Squats - 3 sets max reps with 8RM, 1 set max reps with 20RM Leg Press or Hack Squat - 3 sets max reps with 10RM, 1 set max reps with 20RM Leg Curls - 4 sets max reps with 10RM Standing Calf Raise - 4 sets max reps with 15RM Hanging Leg Raise/knee raise - 3 sets max...

  6. big calves

    i have genetically pretty big , bulging calves, but I still want bigger I dont have seated calves press. My calves routine (after quads&hams) is: Standing Calf Raise 3 x 6-10 Donkey Calf Raise 3 x 6-10 (3 second contraction, 3 second negative, fully stretching and contracting...

  7. my new routine

    MONDAY: Deadlifts 2x6 Pullups 2x8 DB Rows 2x10-12 Seated Rows 2x10-12 DB Curls 2x6-8 BB Curl 1x6-8 WEDNESDAY: Flat DB Press 2x5-7 Incline DB Press 2x6-8 DB Fly's 2x10 Dips 1x max reps Seated DB Press 2x6-8 Close Grip Bench 2x6-8 FRIDAY: Squat 4x6-10 Hack Squats 4x10 Leg Curls...

  8. I need 3-day routine with moderate-high volume

    I need 3-day routine with moderate-high volume I would be very grateful for any propositions

  9. anything wrong with 4 days on 3 days off?

    off tue: legs wed: chest/triceps thu: back/biceps fri: shoulders/calves off off anything wrong with that schedule?

  10. pullups/chins/dips/chairs push-ups when i cant go to the gym?

    it is rather rare, but sometimes my gym is closed so i cant do my workouts. for example my gym is closed today and tommorow so im missing back/biceps & shoulders workout is it okay to do this routine instead at home: 1 . superset: pullups / leaning forward dips - 4 sets each 2 . superset...

  11. routine strictly for bodybuilding (adding mass)

    some time ago i posted here my routine, but people told me it has too little volume and movements. so after few weeks i decided to modify it as you suggested and here it is: MONDAY: Lying leg curls - 2 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, 1 set of 8, rest about...

  12. need help with routine

    i posted here a routine a while ago but can find this topic so decided to create new one. so basically my bulking routine is: MONDAY: Squats 5x5-10 Leg Extensions: 3x15 Leg Curls 3x6-10 Stiff leg Deads 4x10 TUESDAY: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Cambered bar...

  13. pulling vs pushing exercises balance

    can anyone tell me if that this routine has good pull vs push balance? MONDAY: Squats 5x5-10 Leg Extensions: 3x15 Stiff leg Deads 4x10 TUESDAY: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Cambered bar Skullcrushers 4x6-10 Abs THURSDAY: Weighted Chins 3x4-6 BB Rows...

  14. your ab routine

    Mine is basically: rope crunches (alternate with decline situps) 2 x ~20 reps weighted hanging leg raises 2 x ~10 reps 1-2x a week all sets with maximum intensity what do you think about it?

  15. compound bulking split - good approach?

    Day 1: Squats 5x5-10 Leg Extensions: 3x15 Standing Calf Raise 2-4x10 Stiff leg Deads 4x10 Off Day 3: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Seated BB Press 3x6 Seated DB Press 2x8-10 EZ bar Skullcrushers 4x6-10 Off Day 5: Weighted Chins 3x4-6 BB Rows 3x6-8...

  16. fitting 4 day split into 3 days..please help

    my original routine is MONDAY: Squats 5x5-10 Leg Extensions: 3x15 Stiff leg Deads 4x10 TUESDAY: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Cambered bar Skullcrushers 4x6-10 THURSDAY: Weighted Chins 3x4-6 BB Rows 3x6-8 Deadlifts 3x8-10 BB Curl 4x8-12 FRIDAY: Seated BB...

  17. deadlift, squat, rdl - always keep the wieght on heels? (srs)

    why everyone tells that i should keep the weight on my heels during deadlifts, squat or rdl ? is there any reasoning behind this? why not to push with whole feet, not only heels?

  18. lowish volume split for bulking?

    MONDAY: 5-10min light cardio warmup Squats 5x5-10 Leg Extensions: 3x15 Stiff leg Deads 4x10 TUESDAY: 5-10min light cardio warmup Incline Press 4x6-10 Weighted Dips 4x6-10 Skullcrushers 4x6-10 THURSDAY: 5-10min light cardio warmup Weighted Chins 3x4-6 BB Rows 3x6-8 Deadlifts...

  19. 3 day bulking routine 4 days a week

    1 chest flat bench 3x6-8 incline bench 3x6-8 flies 3x8-10 leaning forward dips 3x8-10 directly after last set i take away dip belt and do BW as long as i can triceps cg bench 3x8-10 lying tri extensions 3x8-10 biceps standing curls 3x6-8 concentration curls 3x8-10 abs...

  20. what do you think about this bulk routine

    just quoted from another forum.
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