Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[themondtster]

Week4

Day1 Deadlift- warm-up
285#*2 225#8*3
Reverse grip LP 180#*10 220#*8 240#*4
Narrow grip Cable row- 80#*10 100#*8 120#*6
Back DB flies- 25#3*6
Hammer curls DB- 20#*10 25#*8 30#*6
Curls DB- 25#*10 30#*8 35#*6
Pullups- 5*5

Day2 chest warm-up
Bench 165# 2*6
Incline 135# 2*6
NG bench 135# 2*6
DB flies- 35# 3*8
Dips- 3*10
Tri cable bar push down- 100#*10 120#*8 140#*4

Day 3 massive core and calves.

Day 4 Shoulders- warm up
Over head press- 165#*2 135#8*3
Powershrugs- 245# 3*6
Single arm DB press- 50# 3*6
Behind back shrug- 245# 3*8
DB front/side raise- 20#3*8
Dips- 3*8
Tri push down- 100#*10 120#*8 140#*4

Day 5 Squats- warm-up- 215#*2 155#8*3
Leg press- 360# 2*8 455#*4
Single leg ham ex.- 70# 3*8
Light core.

Day 6 light chest/ back/ shoulder
Incline bench135#5*5
Bent over row- 115#5*5
Shoulder press BB- 115#5*5
Chest DB flies- 35#3*10
Back DB flies- 20#3*8
Shoulders DB raise- 20#3*8
Dips- 3*10
Pullups- 3*5
Hammer curls- 25#3*8
Single arm Tri cable ex.- 20# 3*8

Day 7 off.

I'm on week9 now and weights higher and lower reps. But this is a general idea of what I try and do week to week.

Posted with my Droid EO Forum App

 

[jontorres]

Re: Beginner here, need help setting up a routine for bulking up.

Yeah.. check it out- it's a great program for beginners and many people can attest to that.

I'm actually on wk 3 of SL5X5, and it feels light, so that may have been too light.

Im on a 3300cal bulking diet, that i fall behind on a meal or 2.

I was also reading lots of good reviews on N2KTS pre workout.

 

[moya]

Re: Beginner here, need help setting up a routine for bulking up.

I'm actually on wk 3 of SL5X5, and it feels light, so that may have been too light.

Im on a 3300cal bulking diet, that i fall behind on a meal or 2.

I was also reading lots of good reviews on N2KTS pre workout.

maybe your metabolism is different than mine... but 3300 calories is less than what i would cut on... let alone miss a meal or two...
bulking is 5k+ ...and im a lightweight...

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

This was an awesome thread before it was a sticky and when all the bro's from the first 15 pages or so were frequent posters...

 

[jontorres]

Re: Beginner here, need help setting up a routine for bulking up.

maybe your metabolism is different than mine... but 3300 calories is less than what i would cut on... let alone miss a meal or two...
bulking is 5k+ ...and im a lightweight...

I have a very high metabolism, forgot what u call that...I havent weighed over 177 or under 172 in years.

This 3300 cal diet was customized for me, only thing im having trouble with is consuming the amount of eggs the breakfast calls for, the guy that made the diet for me said i can substitute with a shake...And that sometimes im on the road or somewhere that i cant have my meal, so i double on the next meal, or have the missed meal with the next meal.

This amount of food altohugh im not eating all of the meals everytime, is far more than what i use to eat before which was sometimes no meals in a day or 2 just random snacks or fast food.

 

[tom.daley]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

hey

just wondered if you would be able to help/assess my workout.

I have been going to the gym on and off for about a month now and i have been seeing improvement over that time. I usually go 3 or 4 times a week and have intense soccer training on the other days. I have only just set out my workout and separated it into different days so here it is. at the moment i have only been working on my biceps,legs and chest...not sure about this.

Monday - Bicep

Straight Bar Curl - 3x8 Heavy as I can (first set drop set)
EZ Curl Bar (Inside Grip) 3x8 Heavy as I can (first set drop set)
Dumbbell Curls - 3x8 Heavy as I can (first set drop set)
Dumbbell Hammer Curls - 3x8 Heavy as I can (first set drop set)

Tuesdy - Soccer

Wednesdy - Chest
Dumbbell Incline Chest Press - 3x8 Heavy as I can (first set drop set)
Low Cable Flys - 3x8 Heavy as I can (first set drop set)
Bent-Over Single-Arm Cable Press - 3x8 Heavy as I can (first set drop set)
Middle Cable Chest Fl - 3x8 Heavy as I can (first set drop set)
Incline Chest Press (Hammer Strength)- 3x8 Heavy as I can (first set drop set)

So thats basically it. I may incorporate back somewhere during the week, but i just wanted to know if this workout is ok or should i change it.
i basically just want to build mass and get bigger.
any help would be great
thanks