Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

My workout routine

b77p

b77p

New member
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
 
b77p said:
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
Click to expand...

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.
 
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
 
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?
 
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.
 
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?
 
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
 
You must log in or register to reply here.
Back
Top