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Check out my routine is it worth a shit ?

Tryn2

New member
OK see if this looks ok ?

See I always kinda did the norm :

CHEST/TRIS
flat bench 3 x 6-8
inlcine dumbells(Sometime incline bench) 2x8
flyes 3x10
Tri pressdowns 3 x8-10
Seated tri overhead extensions 3 x 8-10

BACK/BIS
Deads 3 x 6-8
Pulldowns to front 3 x 8-10
Dumbell rows 3 x8-10
Standing Bar curls 3 x 8-10
Seated alt dumbell curls 2 x10

LEGS
Squats 4 x 6-8
leg press 3 x 8-10

SKIP A DAY

SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 3 x6-8
Side laterals 3 x 8-10
-------------------------



I usually do this say for chest
Flat Bench
45x 20
65x12
65x12
135x10
155x8
185x6
185x5

Incline dumbells
65 x 10
75 x 8
75 x 6

Flyes...machine ? or dumbells 30 x 10-12 for 3 sets....
I know Im weak but Im tryn....Hence the name..Thanks bros.
 
First, what are your goals?

The things that I would add/change are.

1) Add more working sets to your chest workout, cut out some of the warmups that you're doing.

2) Add some close grip presses or dips to your tricep routine.

3) Add hammer curls and maybe preacher curls to your bicep routine.

4) Add stiff leg deads and leg curls to leg day.

5) Add some rear delt work to your shoulder day, along with another pressing exercise, such as db presses.

6) Find a time to do shrugs, bb's and db's, whether you do them with back or shoulder you need to add them.

7) Don't forget your calves also.

8) The biggest thing that I see is just adding more working sets to all of your days.

Good luck!! :)
 
big4life hit the nail on the head as far as i'm concerned. i wouldn't work arms directly twice a week though. ESPECIALLY not if it means sacrificing your delts for it.
 
Sounds good, I just want to get bigger. I was trying a powerlifting style routine and I just dont like it I dont think. I usually only hit arms on fridays when Im "on". I have not done dips yet but will start it seems to be a fav among alot of people.
Do you think I should do 4 working sets for each excersise ? What is the best way to work shoulders in ? Or is where they are ok ? Thanks bros.
I have some fat to get rid of but I try to concentrate on the basic movements then hit a sculpting movement. I figure the rest will come with time.
 
1. on chest/tri day, do the overhead extensions first, they are a mass builder. do the extensions afterward since they are more for definition.


SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 3 x6-8
Side laterals 3 x 8-10
REAR SEATED RAISES...need to hit your rear delts some!
SHRUGS?
UPRIGHT ROWS?

CHEST
Flat Bench
95x 10
115x10
135x10
155x8
185x8
205x3 (rest pauses if at all possible)

Incline dumbells
65 x 10 or 60x10
75 x 10 or 70x10
85 x 10 or 80x10 (which ever you can handle)

good luck,
wick
 
Is this better, sets to 4 or 5 and added excersises....

CHEST/TRIS
flat bench 4 x 6-8
inlcine dumbells(Sometime incline bench) 4x8
flyes 3x10
Close grip bench 4 x 8-10
Tri pressdowns 3 x8-10
Seated tri overhead extensions 3 x 8-10

BACK/BIS
Deads 4 x 6-8
Pulldowns to front 4 x 8-10
Dumbell rows 3 x8-10
Standing Bar curls 3 x 8-10
Seated alt dumbell curls 2 x10
Hammer curls 3 x 8-12

LEGS
Squats 5 x 6-8
leg press 5 x 8-10
leg curls 5x 8-10

SKIP A DAY

SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 4 x6-8
Dumbell press,seated 3 x 8-10
Side laterals 3 x 8-10
Bent over lateral raise 3 x 8 -10
Shrugs 3 x 8-10
 
1. after doing flat barbell bench, you wont do very well with close grip.
2. do overhead extensions first, your tris are already warmed up, unless you dont care about any tri growth.
3. if you do leg curls, why not extensions too...push/pull.
4. after military, your db press will suffer. just be careful not to injure yourself.
 
I kinda thought my hams got nailed doing deadlifts, anyhow thats what I was told even though I dont feel them too much on deads day. Also I do calves every so often. I have over 17" calves from the factory all my friends hate them because there huge and I dont train them. I have small ankles as well so they look even bigger.
- Also MsBeverlyHills nice avatar !!!
Does that seem like too much arm work ?
 
Tryn2 said:
I kinda thought my hams got nailed doing deadlifts, anyhow thats what I was told even though I dont feel them too much on deads day. Also I do calves every so often. I have over 17" calves from the factory all my friends hate them because there huge and I dont train them. I have small ankles as well so they look even bigger.
- Also MsBeverlyHills nice avatar !!!
Does that seem like too much arm work ?

naturally huge calves are HOT :p

YOu usually only see that w/ rugby players & cyclists :)
 
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