Build A Routine For Me

[jasontheplayer]

ok i been getting alot of critisism about my routine. people keep suggesting crazy things to me like not doing a 5 day split and working the chest in the same day as the triceps or shoulders. i'm not accustom to making comrimises with my routine, and i guess people think my routine has overtraining written all over it. so here are the guidelines i'm not gonna comprmise with. i wanna do a 5 or 6 days split....i'm not gonna workout everyother day or anything like that....i have to be in the gym every week day...its just how i am. another thing...im gonna work my major muscle alone....like chest, legs, back, shoulders...i can put tri's with bi's, but i dont want to work any two other major muscles together in the same day. I alos have to work my abs every other day. another thing, i like to do alot of sets. im not gonna have a chest day and just do the bench.....people give me a hard time because normally i do the flat, incline, decline, crossovers, and dips all 5x5 in the same day. i like it that way, but i've heard its overkill, so im asking the kind soles on bb.com to construct a workout program for me thats gonna deviate minimally from my preferences and not get me in range of overtraining. i just wanna good 5 or 6 day split. i heard so many routines i'd love to try, except their not 5 days splits....thats one thing im never gonna change. so i'd love to read what you brutes have to say.

[2 HUGE]

if u are not going to budge on the 5-6 day split, u have practically no options its basically chest/back/legs/shoulders/arms and then abs/forearms wherever. i can see why ppl give u a hard time when doing 25 sets of chest work lol, seriously i dont know how u can have enough energy to do all that, id say cut it down to 9-12 sets of all out intense sets every set to failure. heres an option

Chest day:

flat bb or db bench 3 sets
incline db 3 sets
dips 3 sets to failure
pullovers 2-3 heavy sets

Back day:

deadlifts pyramid or straight sets
rows 3 sets with db or bb
lat pulldowns or chinups 3 sets
cable rows or t-bar rows 3 sets
*** u can tailor the back routine to suit your needs (if u have week lats or need back width, w/e)

Shoulders:

military press db or bb 3 sets
power cleans 3 sets
rear delt press 3 sets
something for side laterals

Arms:

bb or db bicep curls 3 sets -> drop set
incline db or single handed preacher 3 sets
hammer curls 3 sets
skull crushers or other heavy triceps movement 3 sets
tricep pushdowns 3 sets -> drop set
bench dips

Legs:

squats
leg press
hack squats/ lunges
leg curls
calf work

see what u think of a routine like this, u can add or drop exercises if u need depeding on weaknesses and strengths

[jasontheplayer]

what kind of reps?

[jasontheplayer]

also whats a rear delt press? maybe im used to another word for it, but i cant find a good example

[2 HUGE]

for reps use the ones that fit your goals, rear delt press is military press behind the neck instead of infront. 1 sec ill try to find the link

[2 HUGE]

http://www.bodybuilding.com/fun/exer...on=&order=Name

to the bottom, last exercise, but in a seated position

[three105]

if you can work out that long your not yelling, your not pumping it hard, your not blasting it, your not training hard enough. Seriously if your yelling and lifting heavy in a real 5x5 program you get tired really fast. Unless your taking some nitric oxide or bcaa's to keep you going. I do the same thing as you 6 days a week. Chest, Back, Legs, Shoulder, Bi, Tri. Or Sometimes I'll work Bi and Tri on the same day. I think i'm gonna start doing that for 2 whole days of rest a week. try doing bi and tri together spaced away from chest and back since you indirectly hit those muscles pretty hard while doing chest/back exercises you know? I train really damn hard so if I try to go to tricep after chest or bicep after back I just can't do it. My muscles are dead.

[Baker19]

Three- You actually work Tri's and Bi's alone?