im very confused..so many options...

[IHateCrunches]

this may be one reason why i am not huge... but i like to do more excercises at 3-4 sets with a 10 - 8 - 8 - 6. This is what i was thinking about but please feel free to totally re arrange (I WANT TO BUILD MASS NOW BECAUSE I PLAN TO START CUTTING IN DECEMBER)

1.Chest/Tricept:
Flat 10-8-8-6
DB Incline 10-8-8-6
Smith Machine Decline 10-8-8-6
Flys 4x10
Tricept Ext (bar) 10-10-8-8-6-6
Rope Ext (Rope) 10-8-8-6
CloseGrip 10-8-8-6

2.Quads/Hams/Calves/Bicepts
Hack Squat 10-8-8-6
Leg Press 10-8-8-6
Barbell Toe Raises 10-8-8-6
Hamstring Smith Machine 4x10 (my hams are week)
ButtBlaster 10-8-8-6 (GREAT!! machine at golds gym)
Barbell Curls - 4xMax
Cable Short Bar - 4xMax
Hammer Curl DB- 12-10-8-8-6
Standing One Arm DB 10-8-8-6

3.(rest)

4.Upper/Lower Back
Chin Ups 4xMax
Deadlifts 10-8-8-6
T-Bar 10-8-8-6
Seated Cable Rows 10-8-8-6
Lat Pull downs 12-10-8-8-6
Hammer Machine Rows 10-8-8-6
Hyper Ext 4x20

5.(rest)

6.Delt/Trap
Military Press (front) 10-8-8-6
DB Military Press 10-8-8-6
Hammer Shoulder Press 10-8-8-6
Front/Side DB raises (Superset) 3x10
Barbell Shrugs 10-10-8-8-6-6
Seated DB Shrugs 10-10-8-8-6-6

*Cardio twice a week *Abs once *Neck Once

Isthis really that unorthadox for a workout? if so .. i am open for suggestions.. please help

 

[spatts]

Days 4 and 6 are a lot of the same work...your traps are your upper back. Why not consolidate? Lower back and lats are the only difference, really. Your traps aren't just those humps by your head...that's the least of your traps. They go all the way down to the middle of your back and extend all the way to the far edges of each shoulder blade. So all those rows you're doing on day 4 are getting hit again on day 6.

If you don't let muscles recover, they won't grow.

If you want to be huge, but you're not right now, and this method is what you've BEEN using, then why not try something different? 5x5, Dual Factor Hypertrophy Training, or Powerlifting will all put some serious size on you if you're eating for it, and getting enough recovery.

 

[IHateCrunches]

spatts: thanks alot for the inof.. i am not a powerlifter and understand whut your saying so your saying the rhomoid muscle is kind a part of my traps also? how do i work that area? Can you maybe give me an example on how to consolidate the two days and keep the important excercises?

 

[spatts]

Yes, the rhomboids/upperback and traps are in the same area, but also what I'm saying is that you're hitting "traps" two days a week....no recovery = poor growth. Your traps are getting hit when you row AND when you shrug:

Personally, I would put my upperback/shoulders & biceps all one day (to include shrugs), and do lower back with legs to allow more recovery time (since leg work involves the lower back).


I would suggest keeping lower back and legs either on the same day, or as far apart as possible.

What's your diet like? Are you eating to grow?

 

[IHateCrunches]

Im eating currently APPROX. 4000 Cal around a 60p/30c/10f. Supplements include: Tribulus in the morning, TwinLab Creatine Fizz Fuel, GPLENISH, U-turn bars (yummy), 3 protein drinks a day (50p/17c/3f). I eat many different things that i cant get the exact count of. You already saw and gave a little critique to my workout. I weighed 181 and benched 240...(lifted for 5 years then took 8 month break for issues..then came back and did alot of cardio! alot! to get rid of pudge) Now i weigh 166 and Use DBS since i am so week at BB Bench. Also it might help to know that once my diet and lifting is back hard and stable i will throw in 400ml of EQ a week for 10 weeks. So far i have from you... change the split and put the lower back with legs and the upper back with bicepts? Onequestion i have is even though i have an upper and lower back dont i use both when i am workingo ut with free weights? sorry for the boring and lengthy PM

 

[OMEGA]

I don't mean to re arrange your program, but how about this?
its simple but works

1
CHEST
decline press
inline press
cable fly

BIS
barbell curl
one arm preacher curl

off

2

BACK

dumblell rows
pulldowns
upright rows
bent over dumbell lateral
hyper extentions


SHOULDERS

machine military press
dumbell laterals
dumbell military press
cable laterals

TRICEPS

pushdowns
one arm pushdowns

off

LEGS

Machine squats
leg extentions
hamstring curls
calf raise
full squats with free weight to brun out the whole leg complex

ABS

crunches

repeat

 

[Atomic Punk]

this may be one reason why i am not huge... but i like to do more excercises at 3-4 sets with a 10 - 8 - 8 - 6. This is what i was thinking about but please feel free to totally re arrange (I WANT TO BUILD MASS NOW BECAUSE I PLAN TO START CUTTING IN DECEMBER)

1.Chest/Tricept:
Flat 10-8-8-6----Keep the same
DB Incline 10-8-8-6------2 sets. 1 warmup. 1 heavy(the set of 10, and the set of 6 is fine).
Smith Machine Decline 10-8-8-6----same as DB iNCLINE
Flys 4x10----2 sets of 10
Tricept Ext (bar) 10-10-8-8-6-6

----2 sets of 1 light, 1 heavy for all of these. You can add more exersises if you like, since you cut down sets, but keep the same reps/sets that I suggested. Apply the same to all the rest. You are wasting time with alot of your in-between sets(like the set of 10, then the additional set of ten. Same with the sets of 8---why do 2 sets?), and this is one possible solution in my opinion.


Rope Ext (Rope) 10-8-8-6
CloseGrip 10-8-8-6

2.Quads/Hams/Calves/Bicepts
Hack Squat 10-8-8-6
Leg Press 10-8-8-6
Barbell Toe Raises 10-8-8-6
Hamstring Smith Machine 4x10 (my hams are week)
ButtBlaster 10-8-8-6 (GREAT!! machine at golds gym)
Barbell Curls - 4xMax
Cable Short Bar - 4xMax
Hammer Curl DB- 12-10-8-8-6
Standing One Arm DB 10-8-8-6

3.(rest)

4.Upper/Lower Back
Chin Ups 4xMax
Deadlifts 10-8-8-6
T-Bar 10-8-8-6
Seated Cable Rows 10-8-8-6
Lat Pull downs 12-10-8-8-6
Hammer Machine Rows 10-8-8-6
Hyper Ext 4x20

5.(rest)

6.Delt/Trap
Military Press (front) 10-8-8-6
DB Military Press 10-8-8-6
Hammer Shoulder Press 10-8-8-6
Front/Side DB raises (Superset) 3x10
Barbell Shrugs 10-10-8-8-6-6
Seated DB Shrugs 10-10-8-8-6-6

*Cardio twice a week *Abs once *Neck Once

Isthis really that unorthadox for a workout? if so .. i am open for suggestions.. please help

 

[spatts]

Yes, you do lower and upper at the same time. That's why I don't train them separately, but if you WANT to split it up, it makes sense to put shoulders with bis a few days after legs, rather than putting lower back with something while it's still trying to recovery from the day before. Your traps are taking a hell of a beating, even with the rest day.

 

[IHateCrunches]

thanks for the input