Change routine?

grinnell27

grinnell27

Well-known member
Hi everyone

Ive ordered all my stuf and im excited to finally be taking the plunge into the world of roids!!!

Anyway i was wondering if im okay doing my current routine, or should i mix it up a bit?

Routine Current:

Mon- Chest, Forearms & Tri's

4x Incline Bench: 8reps
3x Pec Deck: 12reps
4x Close Grip Bench: 8reps
3x Weighted Dips: 10reps
4x Tricep Push/Pulldowns: 10reps each
4x Wrist curls (palms facing up): 10reps
4x Wrist curls (palms facing down): 10reps

Wed- Bi's & Back

4x Seated rows: 8reps
4x Close Grip Lat pulldowns: 8reps
4x Wide Grip Lat pulldowns: 8reps
3x Preacher curls: 10reps
3x Reverse curls: 12reps
either 21's or superset (biceps)

Fri- Legs, triceps & Shoulders

4x Squats: 8reps
4x Legpress: 8reps
3x Calf Dips: 20reps
3x Leg Extensions: 10reps
3x Lying leg curls: 8reps
3x Weighted Dips: 10reps
4x Tricep Push/Pulldowns: 10reps each
4x Military Press: 8reps
3x Side Lat Raises: 10reps
3x Front Raises: 12reps

Now this is working great for me so far but i wasnt sure if it would be okay on the juice?

Any help much appreciated.
Thanks
 
from what i have picked up, on those you should be able to workout more and do more, corrrect me if im wrong anybody
 
benmayro said:
from what i have picked up, on those you should be able to workout more and do more, corrrect me if im wrong anybody
Click to expand...

Yeah thats what im thinking, so not sure if i should stick to this... or maybe do a more intense routine?

Just trying to get the best out of the juice... Dont want to watse any benefits I 'should' get and may miss out on.
 
grinnell27 said:
Fri- Legs, triceps & Shoulders

4x Squats: 8reps
4x Legpress: 8reps
3x Calf Dips: 20reps
3x Leg Extensions: 10reps
3x Weighted Dips: 10reps
4x Tricep Push/Pulldowns: 10reps each

Now this is working great for me so far but i wasnt sure if it would be okay on the juice?

Any help much appreciated.
Thanks
Click to expand...

Train your hamstrings.
 
You must be beat doing shoulder and legs on the same day, considering how taxing legs are.
I also see you target your anterior deltoid alot more than the posterior and considering you bench, your hitting your anterior ALOT more than the posterior. Just an observation
 
deadlifts man! also maybe while "on" mon upper body heavy, 3-5 reps flat bench, barbell rows, weighted dips, weighted pull ups, tues lower body heavy, squats, deadlifts, leg press, stiff leg or sumo deads, wed off thurs, upper body light/volume friday lower body light volume. sat off or corrective or lagging body parts sunday off
 
IMO I would not train anything but legs on leg day. Some have argued this, but it really depends on what your goal is. If you are looking for the maximal hypertrophic response and overall size, it doesn't make sense. What are your goals for this program? (strength, size, recomp, etc) How long have you been lifting?
 
I usually only do shoulders by themselves , or with abs. But considering how many muscles are involved with the shoulder its hard to hit them all if your pushing for time.

Shoulders do more than just adduct, abduct and flex. Dont forget the other motions the shoulders go through when you work them.
 
I have revised my routine to be as follows no what do you all think?

Mon- Chest & Tri's

4x Incline Bench: 6reps
3x Pec Deck: 12reps
4x Close Grip Bench: 6reps
3x Weighted Dips: 8reps
4x Tricep Push/Pulldowns: 10reps each

Tue- Bi's & Back

4x Deadlifts: 5reps
4x Seated rows: 5reps
4x Close Grip Lat pulldowns: 8reps
4x Wide Grip Lat pulldowns: 8reps
3x Preacher curls (fat grip bar): 10reps
3x Reverse curls: 12reps
either 21's or superset (biceps)

Thursday- Shoulders

4x Military Press: 5reps
3x Side Lat Raises: 10reps
3x Front Raises: 10reps
4x Reverse pec deck: 12reps

Fri- Legs

4x Squats: 5reps (HEAVY)
4x Legpress: 6reps
2x Calf Dips: 20reps
3x Leg Extensions: 8reps
3x Lying leg curls: 8reps

I have made it from 3days on to 4days on
And also split legs and shoulders up

Plus changes some of the more heavier/compound lifts to 5 reps
 
You need a hip extension movement for the hamstrings. You'll be better off ditching the leg extensions and leg curls for rumanian dead lifts, good mornings, etc.
 
ZiR RED said:
You need a hip extension movement for the hamstrings. You'll be better off ditching the leg extensions and leg curls for rumanian dead lifts, good mornings, etc.
Click to expand...

This, also deadlifts are a hip dominant movement and should prob be followed with other lower body lifts.
 
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