Time for a switch up

[Foxxxy]

I've been doing this routine for like half a year now and i think i need a new one. My current is

Monday. Wensday, Friday.

Bench
Squat
Deadlift
Decline dumbell press
preacher curls
dumbbell curls
military press
leg curls
calf raises
tricep pushdown

(probaly some others that i can't remember at this second)


I want to do something different, so if you guys could help me out this would be great!

Also im cutting and my calories are at 1500 a day.

 

[JDid23]

damm man... you do this every workout?

 

[InGreatShape]

geez. seems like a big routine change you are looking for.

 

[Foxxxy]

yeah i need help, and yeah i do this every workout

 

[JDid23]

yeah i need help, and yeah i do this every workout

Bare in mind i am no expert, but it seems like a lot to me bro and with all due respect, a poor choice of exercises. You work your biceps way too much, and you don't work your upper back at all (exercises like pullups and rows). Also,doing heavy deads and squats each workout is extremely taxing on your CNS. I think 5x5 would be good for you if you like it.

 

[Foxxxy]

whats CNS

 

[Big A]

CNS= Central Nervous System

 

[MsBeverlyHills]

howabout a 4-day split-

DAY 1 – Upper Body- push pull, calves, abs
Rack pulls 5x5
Bent over rows 3x8
Flat bench 5x5
Incline dumbbell press 3x8
Calves 3x12-20
Abs 3 sets of 8-12

Day 2 – Legs- Quad Dominant, biceps
Full squats 5x5
Leg Press 3x8
Leg Curls or high foot placement leg press 3x12
Seated alternating bicep curls 5x5
Hammer curls 3x8-12

Day 3 Upper body- Push Pull, calves, abs
Chins 5x5
High rows 3x8
Military Press 5x5
Standing side laterals 3x8
Calves: standing or donkey calf raises, 3x8-10
Abs: 3 sets of 8-12, weighted

Day 4 – Lower Hamstring Dominant, tris
Deadlifts 5x5
Good mornings or high leg placement leg press 3x8
Lunges 3x12
Dips 5x5
Skullcrushers 3x10

 

[Foxxxy]

alright sounds good to me thanks ^^

 

[ExtraMile]

howabout a 4-day split-

DAY 1 – Upper Body- push pull, calves, abs
Rack pulls 5x5
Bent over rows 3x8
Flat bench 5x5
Incline dumbbell press 3x8
Calves 3x12-20
Abs 3 sets of 8-12

Day 2 – Legs- Quad Dominant, biceps
Full squats 5x5
Leg Press 3x8
Leg Curls or high foot placement leg press 3x12
Seated alternating bicep curls 5x5
Hammer curls 3x8-12

Day 3 Upper body- Push Pull, calves, abs
Chins 5x5
High rows 3x8
Military Press 5x5
Standing side laterals 3x8
Calves: standing or donkey calf raises, 3x8-10
Abs: 3 sets of 8-12, weighted

Day 4 – Lower Hamstring Dominant, tris
Deadlifts 5x5
Good mornings or high leg placement leg press 3x8
Lunges 3x12
Dips 5x5
Skullcrushers 3x10

that is a cool split, I like it and I had never thought of something like that before

 

[shibs]

I always worry about working my shoulders and tri's or bi's only once a week though. wouldn't this have a negative effect compared to two times a week?

 

[JDid23]

I always worry about working my shoulders and tri's or bi's only once a week though. wouldn't this have a negative effect compared to two times a week?

why would this have a negative effect? You probably indirectly work your tris and bis more than once a week from benching and pressing movements, and bis from rows and pullups.

 

[shibs]

why would this have a negative effect? You probably indirectly work your tris and bis more than once a week from benching and pressing movements, and bis from rows and pullups.

I was always just a fan of isolation workouts for muscles and if i don't feel like my muscle is tired, or worked, i don't feel like i'm gaining. I think its just me though cuz since i came to this site i'm learning more and more that thats pretty unpopular

 

[JDid23]

I was always just a fan of isolation workouts for muscles and if i don't feel like my muscle is tired, or worked, i don't feel like i'm gaining. I think its just me though cuz since i came to this site i'm learning more and more that thats pretty unpopular

yeah haha most people are definitely into that as well. However, after a heavy set of deadlifts or squats, all of my muscles feel like that!!! you should give it a try man.

 

[Foxxxy]

Thanks everyone for your help!

 

[shibs]

yeah haha most people are definitely into that as well. However, after a heavy set of deadlifts or squats, all of my muscles feel like that!!! you should give it a try man.

haha alright i will. ill probably post a workout log when i begin my HST program monday. i've done a toooon of research so i'm feeling pretty good about it. i don't have deadlifts though, just squats. i was thinking about alternating them every other workout, but decided i will do deadlifts on my next cycle