Fine tune my routine

[housemusik83]

Heres been my routine last 3-4 months, want to switch it up and blow up my bis and tris this cycle as they are my lacking bodyparts...

Mon chest light bis
Tues Legs abs
Wed off
Thur back
Fri Delts abs
Sat Bis + Tris
Sun off

Help me tune this up and emphasize on my arms... Id like more time in the gym, so id like to keep it 5 days a week in the gym minimum... thanks

 

[joe d]

Monday: Chest/Biceps

Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps

Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday: Legs

• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps
• Stiff Legged Deadlifts: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps

Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps

Sunday: OFF


++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 15 Reps

Triceps
• Close-Grip Benches: 1 Set x 25 Reps
• Tricep Press Downs: 1 Set x 25 Reps
• Double Arm Kickbacks: 1 Set x 25 Reps
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: OFF

Sunday: REPEAT


++++++++++++++++++++++++++++++++++++++++++++++++++++++



Monday 1: Chest

Alternate between dumbbells and barbells to save your rotator cuffs.
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

Tuesday: Back

All reps are to be done with strict, strict form.
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight

Wednesday: Shoulders

• Military Presses: 3 warmup sets, 5 sets x 5-8 reps
• Laterals: 4 sets strict form
• Rear Laterals: 4 sets, all out at one weight
• Barbell Shrugs - 5 sets x 6-10 reps

Thursday: Off

Friday: Arms

• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure

Saturday: Legs

• Leg extensions: 8 sets, total 20 reps on all sets
• Leg Presses: 5 sets, pyramiding up
• Squats: 4 sets x 20 reps (full depth)
• Hack Squats: 4 sets x 20 reps
• Leg Curls: 6 sets x 15 reps
• Stiff-Leg Deads: 5 sets x 15 reps (full stretch)

Sunday: Off

 

[JDid23]

i am guessing you found those on animal pack

but for deadlifts, it's either 3x10 or nothing, so idk if that would be something to follow exercise by exercise, but definitely a good thing to refer to

 

[joe d]

sure did. i use them once in a while they work pretty good

 

[ExtraMile]

what are reverse EZ bar presses for front/middle delts?

 

[joe d]

ez bar bench presses. not my favorite but they are ok.

 

[burnthiscorpse]

Dude, you said 5 days minimum. I would definatley say 5 days MAXIMUM. More is NOT better. Even while on AAS. You need time to rest and grow. You need at least 2 days off, if not 3.

 

[bblazer]

Joe,

You may not have gathered this yet, but I am not a BBer

Why do you list squats after leg curs and extensions? It was my understanding that the big compound exercises come first, then the assistance ones.

Or, were you not listing them in the order they should be done?

B-

 

[joe d]

80% of the time i train with little other than the big lifts. the other 20% i shake things up a bit with backwards shit like this. i dont know why or how but it works. new growth always follows. sometimes i just look for stuff that looks rediculous and see what i can make of it just for a change. thats how i stumbled across the squats and milk routine. i usually dont follow them to a t but with a little adjustment just about any routine will work. but i rely 100% on the big lifts for stregnth.

 

[joe d]

and i thought you where a bb'er that only went to the gym in inzer's with chains because you where going for the bondage look.

 

[bblazer]

and i thought you where a bb'er that only went to the gym in inzer's with chains because you where going for the bondage look.

That is only on "Leather Mask With Zipper Mouth Day."

Generally coupled with kickbacks and cable work.

B-