Does this look like a better routine?

[Fryzie_unBuff]

Okay.. so basically its each bodypart 2x per work. Mostly around 12 sets per part per workout.
My arms and legs grow very fast compared to the rest.. thats why the less volume. I want the other areas to catch up.
It doesnt matter how hard i work out.. im NEVER sore the next day.. so thats not something i need to worry about.



Tuesday

Chest & Shoulders & Traps & Triceps

Flat Bench Press 3x8
Incline Dumbbell Presses 3x8
Decline Bench Press (smith) 3x8
Flat Dumbbell Flyes 3x8

Dumbbell Presses, supersetted with Arnold Presses (3x each, 8-10 reps)
Seated Lateral Raises 3x8
Seated Bent-Over Dumbbell Laterals 3x8

Skullcrushers 3x8
Dumbell Kickbacks 3x8


Thursday

Back & Legs & Biceps

Chins 40 reps - taking in turns wide-grip (behind neck), wide grip (to front), close grip.
Seated Rows 5x5
Pull-Throughs 3x8

Squats 5x5
Leg Extensions 3x8

Hammer Curls 3x8
Concentration Curls 3x8


Saturday

Chest & Shoulders & Traps & Triceps

Flat Bench Press 5x5
Incline Dumbbell Presses 3x8
Incline Dumbbell Flyes 2x8
Dips 2x to failure

Dumbell Presses, supersetted with Arnold Presses (3x each, 8-10 reps)
Reverse O/Head Dumbbell Laterals 3x8
Seated Bent-Over Dumbbell Laterals 3x8

Skullcrushers 3x8
Dumbbell Kickbacks 3x8


Sunday

Back & Legs & Biceps

Deadlifts 3x5
Bent-Over Dumbbell Rows 3x8
Pull-Throughs 3x8
Pullovers 3x12

Squats 3x8
Leg Extensions 3x8
Leg Curls 3x8

Hammer Curls 3x8
Concentration Curls 3x8

 

[mphowells]

That's a whole lot of bench work for the chest mate.

 

[majutsu]

I think this looks much better. I like the bench and squat emphasis. The replacement of skull crushers is sure to bring your tris up a lot more. I love the pull throughs. In fact your lower body workout kicks ass greatly now.

I like the higher frequency of stimulus per week. I know you like high volume, but if you find your self getting tired or sore throat in 3 weeks, then jettison the flys, the laterals, kick back, extensions and concentration curls. Then push the heavy, heavy weight with three sets of triples 3x3 for the remaining exercises the last three weeks. This would make a six week periodized program from high volume to low.

Up your calories to 4000+ a day with tons of meat of course, and you should easily convert the initial high volume into massive strength and mass gains.

If you do steroids, add 750 week test with maybe 25ed dbol for the six weeks and you should come out 20lbs of muscle heavier from where your pic is at. You can do it!

We could nitpick, but this is tons better than your first draft, and you'll be comfortable with. Don't forget the volume drop and the 3x3 push and you'll be flying. You could easily run this back to back.

I think you would really like the book Serious Strength Training by Bompa which you can get on www.amazon.com . This is good for the bodybuilder wanting to incorporate modern strength training techniques.

Peace brother. (And it's better to catch me after the squatting and a blunt. )

 

[Fryzie_unBuff]

recon the volume is olright? or should i cut back a lil on sets

 

[majutsu]

I would start by doing everything you mapped out at those original reps and sets. 1st week keep the weights very manageable. Then 2nd week and 3rd ramp the weight up more and more each work out, so in your 3rd week you barely crawl out of the gym. Then in week 4 drop every exercise I pointed out above (drop the flys, kickbacks, laterals and extensions) and change to 3sets of 3 reps for all exercises left. In week 4 keep the weight reasonable. This will seem like a little rest, then ramp those weights up so they again get brutal on week 6. Your nose should be bleeding when you squat your triples in week 6. Then you take week 7 off and run it all again. This will be a great dual factor program, but you got to design it to your liking very intuitively.

 

[Fryzie_unBuff]

yarrrrrrrrrrr

 

[majutsu]

you a pirate, man?

how's the workout going?