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thezan
New member
Alright looking for some ideas on my lifting routine..
I have been training for 6 years now (24 years old). Weight is 196 today, 6'2, and around 12-13% bf. I have switced up routines many times to mix it up--long work outs, short work outs, high reps lower weight, low reps higher weight and so on...........
As of now i am training 4 times a week, intense work outs, roughly 45 minutes long. Here we go....
Monday Chest Bench press 5 sets for 5 reps
1) 225
2) 235
3) 245
4) 255
5) 265
Incline dumbell press 5 sets for 6 reps
1) 75
2) 80
3) 85
4) 90
5) 90 (shakin & Strugglin!!)
Pullovers 5 sets 6 reps
1) 70
2) 75
3) 80
4) 85
5) 85 and again strugglin
(just started doing pullovers, really concentrating on form, they are feeling really good)
Dips 5 sets but with no weight, 8 reps with each
Would u like to see me throw weight on my dips?? Keep in mind i may be puking!!!
Tuesday Back and Bi's
NOT DOING DEADLIFTS RIGHT NOW HEAVY BECAUSE OF LOWER BACK PROBLEMs
Deadlifts 5 sets, 5 reps
1) 225
2) 245
3) 265
4) 285
5) 295
Hopefully going up soon, starting to feel a better
T bar rows 5 and 5-6
1)3 plates
2)3 and a 25lbs
3)4 plates
4)4 and a 25 lbs
5)5 plates
Widegrip pullups 5 sets, try for 8 reps on each
Rows, not to sure of the weight-- machine, throw peg in, 5 and 5-6 going up
Standing Bicep curls, rotate bar and dumbells every week, 5 and 5-6
straight bar 80, 90, 95, 100, 105 curls 40, 45, 50, 55, 60
Precher curls rotating crooked bar and dumbells ever week (preachers type are opposite to standing--standing straight bars=preacher dumbell, standing dumbells= crooked preachers.
dumbell preacher 30, 35, 40, 45, 50 (stugglin)
crooked bar preachers (poundes on each side!!) 25, 30, 35, 40, 40 (strugglin)
Sometimes ill throw in another arm exercise, should i be doing more arms
Wednesday off
Thursday shoulders and Tri's
Rotate Dumbell press and Smith Press each week, 5 set, 5-6 reps
Dumbell press 5 sets, 5-6 reps
1) 75
2) 80
3) 85
4) 90
5) 90
Smith machine press (plates on each side)
1) 2 plates
2) 2 and a 5lbs
3) 2 and a 10lbs
4) 2 and 15lbs
5) 2 and 15lbs
Lateral raises 5, and 5-6 reps
1) 35
2) 40
3) 45
4) 50
5) 50
front raises rotating bar and dumbell--Dumbell
1)35
2)40
3)45
4)50
5)50
5 sets and 5-6 reps of skull crushers
5 sets and 5-6 reps of pull downs
Friday-off
Saturday- Legs
Squat-- 5 sets, 6 reps
1) 225
2) 245
3) 265
4) 285
5) 305
Quad extension 5, 6 reps not too sure of the weight (machine), raise for each set
Hamstrings machine 5 sets, 5-6 reps. again, not to sure what weight is
Calfs higher 5 set reps 12, should i be doing low reps with these?
train abs also
Sunday- off
Thats what my schedule looks like as of now, Hopefully not missing anything and hopefully clear to all of you
Please feel free to adjust, critique
thanx for your time
thezan
I have been training for 6 years now (24 years old). Weight is 196 today, 6'2, and around 12-13% bf. I have switced up routines many times to mix it up--long work outs, short work outs, high reps lower weight, low reps higher weight and so on...........
As of now i am training 4 times a week, intense work outs, roughly 45 minutes long. Here we go....
Monday Chest Bench press 5 sets for 5 reps
1) 225
2) 235
3) 245
4) 255
5) 265
Incline dumbell press 5 sets for 6 reps
1) 75
2) 80
3) 85
4) 90
5) 90 (shakin & Strugglin!!)
Pullovers 5 sets 6 reps
1) 70
2) 75
3) 80
4) 85
5) 85 and again strugglin
(just started doing pullovers, really concentrating on form, they are feeling really good)
Dips 5 sets but with no weight, 8 reps with each
Would u like to see me throw weight on my dips?? Keep in mind i may be puking!!!
Tuesday Back and Bi's
NOT DOING DEADLIFTS RIGHT NOW HEAVY BECAUSE OF LOWER BACK PROBLEMs
Deadlifts 5 sets, 5 reps
1) 225
2) 245
3) 265
4) 285
5) 295
Hopefully going up soon, starting to feel a better
T bar rows 5 and 5-6
1)3 plates
2)3 and a 25lbs
3)4 plates
4)4 and a 25 lbs
5)5 plates
Widegrip pullups 5 sets, try for 8 reps on each
Rows, not to sure of the weight-- machine, throw peg in, 5 and 5-6 going up
Standing Bicep curls, rotate bar and dumbells every week, 5 and 5-6
straight bar 80, 90, 95, 100, 105 curls 40, 45, 50, 55, 60
Precher curls rotating crooked bar and dumbells ever week (preachers type are opposite to standing--standing straight bars=preacher dumbell, standing dumbells= crooked preachers.
dumbell preacher 30, 35, 40, 45, 50 (stugglin)
crooked bar preachers (poundes on each side!!) 25, 30, 35, 40, 40 (strugglin)
Sometimes ill throw in another arm exercise, should i be doing more arms
Wednesday off
Thursday shoulders and Tri's
Rotate Dumbell press and Smith Press each week, 5 set, 5-6 reps
Dumbell press 5 sets, 5-6 reps
1) 75
2) 80
3) 85
4) 90
5) 90
Smith machine press (plates on each side)
1) 2 plates
2) 2 and a 5lbs
3) 2 and a 10lbs
4) 2 and 15lbs
5) 2 and 15lbs
Lateral raises 5, and 5-6 reps
1) 35
2) 40
3) 45
4) 50
5) 50
front raises rotating bar and dumbell--Dumbell
1)35
2)40
3)45
4)50
5)50
5 sets and 5-6 reps of skull crushers
5 sets and 5-6 reps of pull downs
Friday-off
Saturday- Legs
Squat-- 5 sets, 6 reps
1) 225
2) 245
3) 265
4) 285
5) 305
Quad extension 5, 6 reps not too sure of the weight (machine), raise for each set
Hamstrings machine 5 sets, 5-6 reps. again, not to sure what weight is
Calfs higher 5 set reps 12, should i be doing low reps with these?
train abs also
Sunday- off
Thats what my schedule looks like as of now, Hopefully not missing anything and hopefully clear to all of you
Please feel free to adjust, critique
thanx for your time
thezan
