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[Clubber Lang]

Hey fellas. I just want to to introduce myself. I have been reading posts here for about 6 months. I am a member on some other bodybuilding boards as well.

Anyway I am 24 years old 6' 220 lbs with a gut on me. I have been training on/off for the last 7 years. I am just returning this past year after taking a 3 year layoff. I am also all natural and only use multivitamins and protein powder.

Anyway, my goal is to just get big and strong. Here is my routine:

Day 1 Mon

Seated rows
Wide grip overhand lat pull downs/Underhand lat pull downs (alt every week)
EZ bar wide grip preacher curls/Incline dumbell hammer curls (alt every week)
Close grip upright rows
Seated dumbell shrugs

*Wide grip overhand lat pull downs and EZ bar wide grip preacher curls go together
Underhand lat pull downs and Incline dumbell hammer curls go together

Day 2 Weds

Squats/Deads (alt every week)
Leg Curls/Leg extensions (alt every week)
Standing calve raises/glute reverse Hyper-extension (alt every week)
Kneeling cable crunches
Cable side bends

*Squats,Leg curls,calve raises go together
Deads,Leg extensions,and glute reverse Hyper-extensions go together

Day 3 Fri

Incline/decline dumbell press (alt every week)
Front barbell lat raises
Tricep pushdowns (alt grip every week v-bar,rope,underhand,etc)
Reverse flys
4 way neck machine

Most exercises (except for the three I will list) will be 4 sets, reps of 10,8,6, and one last set to failure (about 4 reps) all while increasing the weight each set.

The three exceptions will be deads which I will do 4 sets, reps of 5,4,3 and one last set to failure (about 2 reps) all while increasing the weight each set. And the 4 way neck machine which I will do 4 sets, the first three sets will be of 10 reps and the last set will be to failure (still trying to get 10 reps) all while increasing the weight each set.

I will also be doing two rotator cuff exercises after every workout. I will be doing three sets reps of 15,12, and one last set to failure.

I will change my workout (exercises, order of body parts, etc) every 6 weeks.

Some questions I have:

1) I'm doing 5 exercises (not including the rotator cuff exercises) a workout. Is that too many? Will I be overtraining?

2) How do my sets and reps look?

3) Can I make good gains in size and strength with this workout?

4) Is it good that I am alternating every week doing squats one week than deads the next?

5) Is it good that I am alternating certain exercises every week?

Thanks in advance bros!

 

[Illuminati]

hey bro, welcome to the board.

1. i had a big response to this question. but then i went back and re read what you had written. i missed the part where you said that you are coming back from a 3 year lay off. that changes everything. i think this should be fairly decent routine. but, i would still try to find a split where you are in they gym for 4 days a week (if time permits.)

2. sets/reps can't really comment on that one. some people respond better to high reps, some to low reps. think back on your previous training, and try to figure out what worked best for you.

3. this routine should be a good set up for you to get back into the gym. i would use it for a couple months and then switch. also, you said that you have a gut. i would get the diet in check, and start doing some cardio to get rid of that.

4. YES. a lot of people like to do deads and squats in the same week. i am not saying that it is wrong, but i personally do not that. i alterante it in. actually, i alternate squats, deads and good mornings.

5. i find that a lot of people feel it is necessary to change exercises because they think buy into the whole "your muscle will adapt to the exercise..." i dont agree with this 100%. i change my exercises up because if i didn't i would get bored in the gym. that is the reason why i change the exercises up.

 

[TRUEsoldier]

Awesome shit bro, good luck on your goals, as for the questions:

1 5 exercises is deffinatly not to much, seeing that you are hitting 3 muscle groups each day! which means your only doing around 5-10 sets per muscle. but always remember that everybody is different, what could be overtraining for you, can end up being a warm up for someone like walkingbeast!!

2: for sets and reps, it is all what you want, if you are wanting strength and mass, then its not to bad, cuz your hitting both rep ranges!!

4: to me if your only working out 3 days a week, change it up a bit and hit both squats and deads in the same week!

5: I think you should stick with the same exercises (atleast the corp movements) for atleast the 6-8 weeks, so you can gauge your gains!!

now my other suggestions:
-I think you are hitting traps way to much on your first day (hell your doing as many of them as you are doing back exercises!
-your leg day can use a little more volume, cuz you only end up doing one exercise per muscle, I'd add one more atleast
-ditch the sitting curls and do the standing ones and add a couple sitting iso curls to finish smoking them if youd like
-I dont like declines, so do flat instead of, and ditch the lateral raises, and do some kind of military press


this is just my .02 hope it helped
a 6' 220 fram is huge, you can be a monster if you want, just decide your goals and stick with them!!!!

 

[Clubber Lang]

Thanks for the replies fellas. I have shoulder impingement syndrome in my right arm so some exercises I can't do.

I also changed up my routine from my original post. My sets and reps are the same:

Day 1 Mon

Incline/decline dumbell press (alt every week)
Front barbell lat raises
Close grip upright rows
Reverse flys
Tricep pushdowns (alt grip every week v-bar,rope,underhand,etc)

Day 2 Weds

Squats/Deads (alt every week)
Leg Curls/Leg extensions (alt every week)
Standing calve raises/glute reverse Hyper-extension (alt every week)
Kneeling cable crunches
Cable side bends

*Squats,Leg curls,calve raises go together
Deads,Leg extensions,and glute reverse Hyper-extensions go together

Day 3 Fri

Seated rows
Wide grip overhand lat pull downs/Underhand lat pull downs (alt every week)
EZ bar wide grip preacher curls/Incline dumbell hammer curls (alt every week)
Seated dumbell shrugs
4 way neck machine

*Wide grip overhand lat pull downs and EZ bar wide grip preacher curls go together
Underhand lat pull downs and Incline dumbell hammer curls go together

Anyone else care to comment on my routine?