My new routine... comments please :D

[Mystic79]

I've decided to keep adding size/strength but just eat really clean and avoid excess carbs. Here is the workout

Monday

Deadlifts
Flat Bench
Close Grip Bench
Grip Work
Abs


Tuesday

Squats
Push Presses
Pullups or Barbell Rows (alternating each every week)
Barbell Curls
Abs

------------

I haven't figured out rep schemes yet, it's still a work in progress. Basically I wlll bust my arse in every set/rep/exercise and eat lots of protein but keep the carb count lower by cutting out sweets/sugars EXCEPT for PWO meals.

Cardio would be long walks, skipping rope a few times a week.

[cuts280]

Not a good idea to do squats after deads immediately on the next day. Here is what I suggest you try

Monday : Legs

1 Squats : 4 sets : Set1 75% of your 1 rep max 10 reps
Set 2 85% of your 1 rep max 8 reps
Set 3 90% of your 1 rep max 6 reps
Set 4 95% of your 1 rep max 4 reps

Followed by Intense trisets

1 Plyometric(explosive) Lunges + Lying Leg Curl + Front Squats

2 Reverse Lunges + Seated Leg Curl + Hack Squats

3 Walking Lunges + One Legged Curl + Leg Press

Giant Set

1 Stiff Leg Deadlift + Leg Extn + Glute Ham Raise + Sissy Squats

3 sets each for 12-15 reps ( In Lunges experiment with small/medium/wide stance to emphasize different areas of legs)


Seated Calf Raise : 4 sets of 15-30 reps

Standing Calf Raise : 4 sets of 6-12 reps

Donkey Calf Raise : 4 sets as many as you can.

Wed : Chest / Back

1 Decline Bench Press 4 sets : Set1 75% of your 1 rep max 10 reps
Set 2 85% of your 1 rep max 8 reps
Set 3 90% of your 1 rep max 6 reps
Set 4 95% of your 1 rep max 4 reps

Followed by intense supersets

1 45 Degree Incline Barbell Press + Wide grip Chins

2 30 Degree Incline Dumbell Press + Supinated Barbell Rows

3 Flat Dumbell Press + Two arm Dumbell Rows

4 Machine Flys + Straight Arm Pulldown

Deadlifts : 4 sets : Set1 75% of your 1 rep max 10 reps
Set 2 85% of your 1 rep max 8 reps
Set 3 90% of your 1 rep max 6 reps
Set 4 95% of your 1 rep max 4 reps



Friday Delts / Arms

Clean & Press 4 sets : Set1 75% of your 1 rep max 10 reps
Set 2 85% of your 1 rep max 8 reps
Set 3 90% of your 1 rep max 6 reps
Set 4 95% of your 1 rep max 4 reps


Followed by intense supersets :

1 Bent Lateral Raise + Rear Delt Flys

2 Wide Grip Upright Rows + Side Laterals

3 Seated Dumbell Press + Front Raises

Supersets

1 Barbell Curl + Decline Close Grip Bench Press

2 Incline Dumbell Curl + Decline Dumbell Tricep Extns

3 Preacher Curl + Kickbacks

Hope that helps

Abs : 3-4 times a week

Crunches + Reverse crunches + Broomstick twists - 5 sets of as many quality reps as you can.

[Mystic79]

Ohhh crap sorry man I meant to put THURSDAY for the 2nd workout day. I typed the wrong thing. Oh and that routine looks good Sareen but I don't have access to all that equipment., I basically just have a barbell, incline/decline/flat bench, and a power rack. But I will have to think about it and just substitute exercises I CAN do. I like that split. Hmmm.

[beckie]

With the lunges,just hold a heavy plate across your chest...

And for back,take your heaviest barbell and stick it in a corner and row with that-that and deads will be a great back workout

[cuts280]

mystic79 said:

Ohhh crap sorry man I meant to put THURSDAY for the 2nd workout day. I typed the wrong thing. Oh and that routine looks good Sareen but I don't have access to all that equipment., I basically just have a barbell, incline/decline/flat bench, and a power rack. But I will have to think about it and just substitute exercises I CAN do. I like that split. Hmmm.

Hey no probs bro here you go

Day 1 Squats & Push Press

5 sets

Set1 75% of your 1 rep max 8 reps
Set 2 85% of your 1 rep max 6reps
Set 3 90% of your 1 rep max 4 reps
Set 4 95% of your 1 rep max 2 reps

Day 3 Incline Bench Press & Deadlifts

Set1 75% of your 1 rep max 8 reps
Set 2 85% of your 1 rep max 6reps
Set 3 90% of your 1 rep max 4 reps
Set 4 95% of your 1 rep max 2 reps

Day 5 Close Grip Bench Press & Olympic Bar Curls

Set1 75% of your 1 rep max 8 reps
Set 2 85% of your 1 rep max 6reps
Set 3 90% of your 1 rep max 4 reps
Set 4 95% of your 1 rep max 2 reps

Rest of the three days do cardio & abs.

Hope this helps

[Mystic79]

Wait, I should not do flat bench? What about doing rows or pullups? Looks like a good split but is missing exercises.

[Mystic79]

Going to try this three day split, I know I keep changing my mind about things but I've been eating great the past week (fewer carbs, more protein, no sugars), and I feel leaner and better than before. Here is what I thought about

Monday
squats
flat bench
incline bench
abs

Wednesday
push presses
bicep curls
close grip presses
abs

Friday
deadlifts
barbell rows
barbell shrugs
abs

Gives me plenty of time to recover and I hit the entire body hard three times a week, as opposed to two.

[cuts280]

Awesome.....Why not take a press and a fly on the first day..as in Incline Press and Flat flys or vice versa. I would prefer not to do shrugs after deads as I feel deads are potent enough in your quest for getting tumbling traps. Best of luck.

[gti steve]

Get on the Mark Rippetoe program.