ChemalTech
New member
Hey, I am new to the forums. I have been weight training for about a year and a half, am still pretty much a noob, and have been doing pretty much the same full-body workout every other day, with cardio on the off days. However, since transferring to a new college, I find I have time for both cardio (in the mornings) and weight training in the afternoon. As I am looking to add significant muscle mass, I want to split up my weight training routine so I can better focus on individual muscle groups.
The workout consists of the following:
Chest:
Incline bench: 105 lbs
Bench: 160 lbs
Decline bench: 160 lbs
Back/Traps:
Dumbbell Shrug: 65 lbs
Pullups: 4 reps/set (need to do more)
Seated machine row: 140 lbs
Arms/shoulders:
Biceps:
Curl: 40 lbs
Hammer curl: 40 lbs
Conc. Curl: 35-40 lbs
Triceps:
Lying triceps extension: 80 lbs
Shoulders:
Lateral raises
Military press: 80 lbs
Abdominals:
Decline Bench Crunches (includes side-to-side)
Oblique crunches
Legs:
Occasional machine presses
(legs are weak, need to do much more)
My questions are: How could I split this up to better impact the different groups, and is there anything I could do to streamline this routine? I designed this routine myself from scratch, with little outside influence, and it has served its purpose. However, I really want to see if more focused routines will yeild increased results.
The workout consists of the following:
Chest:
Incline bench: 105 lbs
Bench: 160 lbs
Decline bench: 160 lbs
Back/Traps:
Dumbbell Shrug: 65 lbs
Pullups: 4 reps/set (need to do more)
Seated machine row: 140 lbs
Arms/shoulders:
Biceps:
Curl: 40 lbs
Hammer curl: 40 lbs
Conc. Curl: 35-40 lbs
Triceps:
Lying triceps extension: 80 lbs
Shoulders:
Lateral raises
Military press: 80 lbs
Abdominals:
Decline Bench Crunches (includes side-to-side)
Oblique crunches
Legs:
Occasional machine presses
(legs are weak, need to do much more)
My questions are: How could I split this up to better impact the different groups, and is there anything I could do to streamline this routine? I designed this routine myself from scratch, with little outside influence, and it has served its purpose. However, I really want to see if more focused routines will yeild increased results.

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