Routine help

[P_o_B]

I need a good workout routine

I workout 5-6 times a week, dont really got anything else to do
im currently taking test - E and my workout routine has been the same now for a while i need some suggestions on changing my routine thats carried out in 5-6 times a week
im looking to bulk up
im 5'10 175lbs so far
i saw a few good routines on this site a couple days ago but i cant find em anymore :S

anyways thanks for the help

 

[machine23]

What do you do right now?

 

[P_o_B]

day 1: Chest
bench 4 sets 6-8 reps
incline dbs 4 sets 6-8 reps
pec flys 4 sets ""
cables 4 sets 6-8 reps

day 2: back/bis
lat pulldowns
rows
deadlifts
straight bar with weights
hammer curls

day 3: legs
squats
leg press
calf raises
leg extension

day 4: rest
day 5: tris / shoulders
skull crusher
military press
dips
close hand pushups using an exercise ball
rope over head

sorry i dont really know alot of the names for the workouts i know i shud learn em
day 6:
abs forearms
some more bis

day 7 :rest

i dont do this in the same order but these r the exercises i usually do..
and also should i be doing cardio before or after workouts??
thx

 

[shibs]

You're routine looks pretty decent as far as i can tell. Maybe need some more work on shoulder days. maybe some cable lateral raises?

what don't you like about your current routine?

 

[shibs]

I always found pull ups were superior to lat pulldowns. Have you tried those?

 

[P_o_B]

well i was hoping to change it up a little since i have been doing this for a while now

 

[ramnares]

day 1: Chest
bench 4 sets 6-8 reps
incline dbs 4 sets 6-8 reps
pec flys 4 sets ""
cables 4 sets 6-8 reps
To me the flys and cables are achieving the same; throw in 4 sets of weighted dips instead

day 2: back/bis
lat pulldowns
rows
deadlifts
straight bar with weights
hammer curls
Like shibs suggested, weighted pull ups (or regular if you can't do weighted) are far superior to lat pulldowns

day 3: legs
squats
leg press
calf raises
leg extension
I've always been partial to lunges so consider adding those

day 4: rest
day 5: tris / shoulders
skull crusher
military press
dips
close hand pushups using an exercise ball
rope over head

sorry i dont really know alot of the names for the workouts i know i shud learn em
day 6:
abs forearms
some more bis
Why more bis here? If anything you should do some core workouts, ab wheel maybe?

day 7 :rest

i dont do this in the same order but these r the exercises i usually do..
and also should i be doing cardio before or after workouts??

 

[red head]

day 1: Chest
bench 4 sets 6-8 reps
incline dbs 4 sets 6-8 reps
pec flys 4 sets ""
cables 4 sets 6-8 reps
To me the flys and cables are achieving the same; throw in 4 sets of weighted dips instead

day 2: back/bis
lat pulldowns
rows
deadlifts
straight bar with weights
hammer curls
Like shibs suggested, weighted pull ups (or regular if you can't do weighted) are far superior to lat pulldowns

day 3: legs
squats
leg press
calf raises
leg extension
I've always been partial to lunges so consider adding those

day 4: rest
day 5: tris / shoulders
skull crusher
military press
dips
close hand pushups using an exercise ball
rope over head

sorry i dont really know alot of the names for the workouts i know i shud learn em
day 6:
abs forearms
some more bis
Why more bis here? If anything you should do some core workouts, ab wheel maybe?

day 7 :rest

i dont do this in the same order but these r the exercises i usually do..
and also should i be doing cardio before or after workouts??

put legs on day 1 and back bis n d lifts on day 4 and wouldnt be bad to add some weighted chins on back day . def swap weighted dips for the cable work n flys and i too dont see the need for more bis on day 6

 

[ramnares]

put legs on day 1 and back bis n d lifts on day 4 and wouldnt be bad to add some weighted chins on back day . def swap weighted dips for the cable work n flys and i too dont see the need for more bis on day 6

Great advice, you really don't want to be deadlifting and squatting on consecutive days, can't believe I missed that!

 

[machine23]

Im sure I can write up a routine for you.., PM if you want and I can give you what I'm doing, or can post up in a few hrs once I come back from lifting. But doing something as little as going up to 12 reps can make a difference and resting 1 min between sets..

 

[machine23]

Sorry bro, forgot I said I would post my routine up later on.. This is what I do. Now you dont have to follow it exactly just a better idea of a different routine.... If you like it, good. IF not, tough shit.. Here it is

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps

Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

Damn, that was a lot of writing.. Anyway this is what works for me.. I usually start off mon, tues, off wed, thur, fri, sat, off sunday.. But you can mix it up how ever you want.. I mixed it up a bit by resting 2 min for core exercises.. and 1 min for everything else.. I do everything strict.. No half ass.. So shoulder presses I take all the way down... Good, controlled deads. Hanging pullups, no halfway pulls ups.. I see many ppl do these wrong. I let my lats do all the work not my arms.. Squats all the way down.. Hope it helps you and gives you an idea..

 

[P_o_B]

oh thanks a lot man. i will definitely modify my routine with urs -- sadly a few of the names you used i don't know so i m gonna have to figure em out lol im sure i ve done the workout just don't know the name :$
and im planning on adding lunges with legs

n thanks everyone for your help very much appreciated

 

[P_o_B]

oh another question since im on a cycle i would want to do abs every other day just 2-3 exercises ? when should i do them

 

[machine23]

oh thanks a lot man. i will definitely modify my routine with urs -- sadly a few of the names you used i don't know so i m gonna have to figure em out lol im sure i ve done the workout just don't know the name :$
and im planning on adding lunges with legs

n thanks everyone for your help very much appreciated

What do you have an issue with? Like what exercises??

 

[machine23]

oh another question since im on a cycle i would want to do abs every other day just 2-3 exercises ? when should i do them

It's on you dude.. Before or after.. I never really had to worry about abs. Just do them.. I know you're on test e but don't stress too much about it. Just workout hard, eat and you will be good dude.. Don't make it real technical u know..

 

[machine23]

oh thanks a lot man. i will definitely modify my routine with urs -- sadly a few of the names you used i don't know so i m gonna have to figure em out lol im sure i ve done the workout just don't know the name :$
and im planning on adding lunges with legs

n thanks everyone for your help very much appreciated

You can PM too bro.. I'll try and help you out with what I can... No aas advice tho..

 

[Dogfox]

Sorry bro, forgot I said I would post my routine up later on.. This is what I do. Now you dont have to follow it exactly just a better idea of a different routine.... If you like it, good. IF not, tough shit.. Here it is

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps

Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

Damn, that was a lot of writing.. Anyway this is what works for me.. I usually start off mon, tues, off wed, thur, fri, sat, off sunday.. But you can mix it up how ever you want.. I mixed it up a bit by resting 2 min for core exercises.. and 1 min for everything else.. I do everything strict.. No half ass.. So shoulder presses I take all the way down... Good, controlled deads. Hanging pullups, no halfway pulls ups.. I see many ppl do these wrong. I let my lats do all the work not my arms.. Squats all the way down.. Hope it helps you and gives you an idea..

Nice, i would do similar. Personally Id go for rackpulls instead of deads, id add in some kind of shrug on shoulder day as well as BB press.
Id add in stiff leg deads on leg day and take out leg extentions for lunges, close grip bench on arm day, and i would do close grip preacher curls in place of reverse or hammer curls.

 

[machine23]

Hmm I'm surprise I didn't put that.. Yea I usually do shrugs with shoulders.. Or back... Have ever I'm feeling.. I usually switch it up tho like every three weeks