Different workout

[johny_45]

Hey all

I have been doing pretty much similar training for years..although i have increased in size and so on...i do plateau alot and am looking for something different to try

Work out consists of

Mon Chest:
Flat bench x 3 sets
Incline dumbells or barbell x 3 set
Decline bench x 3 sets
Pec dec x 3 sets
finished off with a few dips
calves

Tue Back:
Pull ups unnasisted x sets
cable row 3 sets and so on...basically 4 exercises then one for lower back

Wed rest

Thur: Bis tris and quads

Friday: shoulders Abs

weekend rest

So basically i do 3 sets of each..when it gets to friday my shoulders are pretty sore and it is prob the part i have progressed least in....in the last year or so...

I have heard of doing things differently on here....and someone mentioned goo exercises for the non roid people lol...something about 5x5 and not training one muscle per day but perhaps one chest exercise plus a shoulder or tri exercise one day and then next something different

any ideas would be great

cheers as always guys

 

[johny_45]

anyone?

 

[BLAZAY]

Depends on your goal 5x5 is more for strength/bulking.. isolation exercise like you are doing right now is more of a bodybuilding routine.. If anything i would throw in legs on a completely different day (quads) (by looking at your routine)

 

[johny_45]

Depends on your goal 5x5 is more for strength/bulking.. isolation exercise like you are doing right now is more of a bodybuilding routine.. If anything i would throw in legs on a completely different day (quads) (by looking at your routine)

does anyone do chest tris on same day?? thinking of doing that on mondays so i can give my tris a break for the full week...they sometimes feel sore on mondays when i do chest

ay suggestions?

 

[BLAZAY]

what im doing right now is a 6 day rotation monday through saturday which i have divied into 2 routines.. day 1 chest, day 2 tris and bis, day 3 shoulders, front squats, calves, leg extensions, day 4 back and traps, day 5 legs and bis day 6 chest and tris.. So on..

the 2nd routine is
day 1 chest and tris, day 2 back and traps, day 3 shoulders, front squats, leg extensions, day 4 tris and bis, day 5 leg ab work day, 6 chest and tris

 

[johny_45]

what im doing right now is a 6 day rotation monday through saturday which i have divied into 2 routines.. day 1 chest, day 2 tris and bis, day 3 shoulders, front squats, calves, leg extensions, day 4 back and traps, day 5 legs and bis day 6 chest and tris.. So on..

the 2nd routine is
day 1 chest and tris, day 2 back and traps, day 3 shoulders, front squats, leg extensions, day 4 tris and bis, day 5 leg ab work day, 6 chest and tris

There is no way my body could recover froma routine like that one

 

[BLAZAY]

depends on your age and health too.. im 19 and have blood work done every other month (no gear).. My diet is in check, and i know when to stop and not over do it. Also i do alot of isolation exercises right now and will never go below 6 reps so my body does recover.. I have designed the routine so it rotates, so every week its not gonna be the same body part being hit on day 6..

I know alot of people might flame my routine, but hey its working for me, im gaining size and vascularity at the same time.. its alot of hard work but it all pays off