new routine

Dannya12

New member
tryin out a new routine what u guys think......

Monday chest 5 exercises 4 sets each 12-20 reps
back 5 exercises 3 sets each 6- 10 reps

tuesday bi's 4 exercises 4 sets each 10-15 reps

wednesday legs 5 exercises 4 sets 6-10 reps

thrusday shoulders 4 exercises 2 supersetted 4 to 3 sets each 12-15 reps
tris 4 exercises 2 supersetted 4 sets 12-20 reps

friday off

saturday 1 movement per body part light weight 3 sets each

sunday off

cardio monday fast mile/ tuesday up and down rate 30 mins/ saturday constant 2 miles

let me know what u guys think feel free to make critiques or changes
 
I have never seen anythign like it. I say try it out for a month and see what happens.
 
Dannya12 said:
well what would you guys change about it?
Click to expand...
Thats waaaay too much volume for me. You may be able to handle it, but I couldn't.

Truthfully I would scrap the entire thing and start over. Your rest is most important, and doesn't look like you give yourself much time for it. You have one day for chest AND back...and then another day soley for bis? Just looks unbalanced. But what the hell try and see how it works...
 
Cut back on the volume, and cardio if you want to get bigger. Move some things around so you arent working to major muscle groups together. Hit up a major and minor at the same time or a major one day and 2 minors the next. But nothing bad comes from trying it out right?
 
I don't see it as too much vloume. It all depends. Can your lifestyle hand that training style? I have done way more intense routines and been able to handle it. You have to consider how you adapt. Also, how much weight are you lifting and are you going to failure. That will be a huge issue in this program. Another thing to consider: having high amounts of cardio will hold back gains in muscle size.

I remember I used to do upper body and lower body twice a week with about 30 sets (10 reps) per workout. ALong with this I did a lot of biking and ran approx 5 miles per day. AND IT WAS GREAT. But keep in mind that I stayed at a wieght of 150 for about 3 years even when my squat went up to 300. Now I do less cardio and have way more muscle... overall, though, I'm not athletic. Ask yourself, how much do you care about muscle mass?
 
Dannya12 said:
tryin out a new routine what u guys think......

Monday chest 5 exercises 4 sets each 12-20 reps
back 5 exercises 3 sets each 6- 10 reps

tuesday bi's 4 exercises 4 sets each 10-15 reps
Click to expand...
Whoa, my bad, I didn't notice this: 5 exercises at 4 sets equals 20 sets! That is a lot of volume. What also doesn't make sense is that you have back and chest (basically the whole upper body) on one day but then have just a biceps day. You don't need five different exercises. Here's something:

Chest:
3xfailure lean-in dips
3x8-10 barbell/dumbbell bench press
3x8-10 barbell/dumbbell pullovers
2x10-12 incline front raise (anterior delts)
2x10-12 triceps pressdown/overhead cable extension

Rest

Back:
2x12 wide grip pullup
2x12 neutral grip pullup
3x8-10 bent over barbell/dumbbell row
2x8-10 clean and press (when shoulders fatigue do just cleans to failure)
2x10-12 incline dumbbell curl (strict form!)
1x8-10 angled barbell curl against wall

Take that as advice and build from there.
 
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