New Routine - What do you think?? (Thanks)

[raffim]

I'm thinking about changing to the following routine... Let me know your thaughts and thanks in advance.

For the past 3 months or so I've been doing a similar WO (6 days a week broken down to pretty much the same body parts) but doing more-or-less full pyramid schemes.

Goal: Mass
Weight: 158 lbs
BF: Approx 10%

Diet:
- 7 meals/snacks with about 290g Prot., 220g. Carb and 70g Fat. (2500-2600 cals a day)
- Mainly consisting of "real" food except for pre-WO drink (1:1, carb to prot ratio) with some creatine and glutamine added and post-WO drink, the same except carb to prot ratio is 2:1.

Proposed/New Routine:
- Will start each body part with warm-up by doing 2 sets of 20 reps on first exercise
- All sets are to failure
- All exercises are 4 sets of 8-10 reps each, unless otherwise noted
- I don't do cardio

Day 1: Tris/Bis
- Lying DB Triceps Extensions
- Triceps Dips
- EZ Bar Scull Crushers
- EZ Bar Curls
- Incline DB Curls
- One Handed Cable Curls

Day 2: Quads/Hams/Calves
- BB Squats
- Leg Press
- Lying Leg Curls
- Lever Seated Calf Extensions
- Leg Extensions

Day 3: Chest/Abs
- Incline BB Bench on Smith (seat at 80 degree angle)
- Incline DB Bench (seat at 45 degree angle)
- DB Pullovers
- Lever Seated Fly
- Straight leg/Straight back Reverse Crunches on Flat Bench (no weight): 6 sets, Max. reps till failure
- Superset: Hanging Straight Leg Raises (with weight) and Isometric/Full Plank (no weight)

Day 4: Back/Rear Delts
- DB Rows
- Chin-ups (no weight): Max. reps till failure
- BB Deadlifts
- Cable Rows
- Standing Machine Shrugs
- Incline Bench Rear DB Laterals

Day 5: Front Delts/Upper Delts/Calves
- DB Shoulder Press
- DB Leaning Side Laterals
- BB Front Raises
- Seated Calf Raises
- Standing Calf Raises

Day 6: Obliques/Abs
- DB Side Bends: 6 sets of 8-10 reps
- Straight leg/Straight back Reverse Crunches on Flat Bench (no weight): 6 sets, Max. reps till failure
- Superset: Hanging Straight Leg Raises (with weight) and Isometric/Full Plank (no weight)




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[FitIron]

Originally Posted by raffim

I'm thinking about changing to the following routine... Let me know your thaughts and thanks in advance.

For the past 3 months or so I've been doing a similar WO (6 days a week broken down to pretty much the same body parts) but doing more-or-less full pyramid schemes.

Goal: Mass
Weight: 158 lbs
BF: Approx 10%

Diet:
- 7 meals/snacks with about 290g Prot., 220g. Carb and 70g Fat. (2500-2600 cals a day)
- Mainly consisting of "real" food except for pre-WO drink (1:1, carb to prot ratio) with some creatine and glutamine added and post-WO drink, the same except carb to prot ratio is 2:1.

Proposed/New Routine:
- Will start each body part with warm-up by doing 2 sets of 20 reps on first exercise
- All sets are to failure
- All exercises are 4 sets of 8-10 reps each, unless otherwise noted
- I don't do cardio

Day 1: Tris/Bis
- Lying DB Triceps Extensions
- Triceps Dips
- EZ Bar Scull Crushers
- EZ Bar Curls
- Incline DB Curls
- One Handed Cable Curls

Day 2: Quads/Hams/Calves
- BB Squats
- Leg Press
- Lying Leg Curls
- Lever Seated Calf Extensions
- Leg Extensions

Day 3: Chest/Abs
- Incline BB Bench on Smith (seat at 80 degree angle)
- Incline DB Bench (seat at 45 degree angle)
- DB Pullovers
- Lever Seated Fly
- Straight leg/Straight back Reverse Crunches on Flat Bench (no weight): 6 sets, Max. reps till failure
- Superset: Hanging Straight Leg Raises (with weight) and Isometric/Full Plank (no weight)

Day 4: Back/Rear Delts
- DB Rows
- Chin-ups (no weight): Max. reps till failure
- BB Deadlifts
- Cable Rows
- Standing Machine Shrugs
- Incline Bench Rear DB Laterals

Day 5: Front Delts/Upper Delts/Calves
- DB Shoulder Press
- DB Leaning Side Laterals
- BB Front Raises
- Seated Calf Raises
- Standing Calf Raises

Day 6: Obliques/Abs
- DB Side Bends: 6 sets of 8-10 reps
- Straight leg/Straight back Reverse Crunches on Flat Bench (no weight): 6 sets, Max. reps till failure
- Superset: Hanging Straight Leg Raises (with weight) and Isometric/Full Plank (no weight)




.

It looks fine to me...

Do you have a particular goal in mind, or just a change in routine?

[ntrllftr]

"Day 2: Quads/Hams/Calves
- BB Squats
- Leg Press"

Either or but not both on the same workout in my opinion. Do a couple more sets and heavier of one if you have that much energy to do both. Alternate them every other workout.

"Day 3: Chest/Abs
- Incline BB Bench on Smith (seat at 80 degree angle)
- Incline DB Bench (seat at 45 degree angle)
- DB Pullovers
- Lever Seated Fly;

I am a firm believer in some sort of flat bench whether it is dumbell or barbell.

"Day 5: Front Delts/Upper Delts/Calves
- DB Shoulder Press
- DB Leaning Side Laterals
- BB Front Raises"

How about some rear delt?

Just my opinion. Other than that should be fine methinks.

[raffim]

Originally Posted by FitIron

It looks fine to me...

Do you have a particular goal in mind, or just a change in routine?

I have some, like working on my upper chest and such but nothing specific. My current routine takes me too much time to complete on some days. leg and back days can take around 1.5 hours to complete due to me loading/unloading plates, wrapping knees and the extra rest between sets during squats, deads, leg presses. So hopefully with this streamlined approach I can keep the WOs down to about an hour (or less.)

And yeah, change is a big thing for me. Would like a new approach. Kinda getting board with the old one.

Originally Posted by ntrllftr

(1) Either or but not both on the same workout in my opinion. Do a couple more sets and heavier of one if you have that much energy to do both. Alternate them every other workout.

(2) I am a firm believer in some sort of flat bench whether it is dumbell or barbell.

(3) How about some rear delt?

(1) I like this idea very much..... let's see what other folks think, but it makes allot of sense.

(2) So DB Pullover's are not enough?? Add, maybe, DB Flat Bench Presses??

(3) I do rear delts on back days (see Day 4.) Fiend/Brain (who put my current WO together for me) indicated that we tend to hit the rear delts on back routines and I agree, I feel them on back days. So, in addition to all the back exercises, I have one at the end specifically for rear delts. You agree with this approach??


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[FitIron]

[

Day 2: Quads/Hams/Calves
- BB Squats
- Leg Press
- Lying Leg Curls
- Lever Seated Calf Extensions
- Leg Extensions



ntrllftr has a good point on quads, but this is the exact same routine ( except i also do standing calf raises ) i do for my legs. i actually also do a couple of more movements..

In the past 12 weeks doing leg presses and BB squats has added solid mass and cuts to my quads.

ntrllftr, is an experienced competitive BB'er and knows his stuff.

you'll need to find what works best for you...

[FitIron]

Originally Posted by raffim

I have some, like working on my upper chest and such but nothing specific. My current routine takes me too much time to complete on some days. leg and back days can take around 1.5 hours to complete due to me loading/unloading plates, wrapping knees and the extra rest between sets during squats, deads, leg presses. So hopefully with this streamlined approach I can keep the WOs down to about an hour (or less.)

And yeah, change is a big thing for me. Would like a new approach. Kinda getting board with the old one.




(1) I like this idea very much..... let's see what other folks think, but it makes allot of sense.

(2) So DB Pullover's are not enough?? Add, maybe, DB Flat Bench Presses??

(3) I do rear delts on back days (see Day 4) Fiend/Brain (who put my current WO together for me) indicated that We tend to hit the rear delts on back routines and I agree, I feel them on back days. So, in addition to all the back exercises, I have one at the end specifically for rear delts. You agree with this approach??


.

YES, change is something that too few people do. I change my workouts every 4 weeks....

You will get some good imput, like you got from ntrllftr as well. I missed the rear delt thing, but I also see your point.

Your outline has a lot of merit. Just take from the various imput you'll get and do what works best for you...
Fiend is also a very knowledgable lifter.

[raffim]

Originally Posted by FitIron

[

Day 2: Quads/Hams/Calves
- BB Squats
- Leg Press
- Lying Leg Curls
- Lever Seated Calf Extensions
- Leg Extensions



ntrllftr has a good point on quads, but this is the exact same routine ( except i also do standing calf raises ) i do for my legs. i actually also do a couple of more movements..

In the past 12 weeks doing leg presses and BB squats has added solid mass and cuts to my quads.

ntrllftr, is an experienced competitive BB'er and knows his stuff.

you'll need to find what works best for you...

I'm thinking the same.


.

[ntrllftr]

Originally Posted by FitIron

[


In the past 12 weeks doing leg presses and BB squats has added solid mass and cuts to my quads.
..

When cutting I do not see a problem with doing heavy leg presses and light squats after which I normally do. BUT for building mass I see doing one FULL GO!

[raffim]

Originally Posted by FitIron

YES, change is something that too few people do. I change my workouts every 4 weeks....

You will get some good imput, like you got from ntrllftr as well. I missed the rear delt thing, but I also see your point.

Your outline has a lot of merit. Just take from the various imput you'll get and do what works best for you...
Fiend is also a very knowledgable lifter.

I usually change every two months but the new routine fiend put together has really worked for me and I'm still inc. the weights. But in addition to getting board a bit, my WOs are lasting so long (mainly due to the increase in weight). I'm thinking it may be good to change things and maybe get more from the WO if I stay within the 8-10 rep range (while keeping each WO to less than an hour.)

Right now, with the full pyramid schemes, I do anywhere between, 1-6, 8-10, 10-15, 15-20, some even 100 reps on various exercises. But again, it's worked for me.

Not 100% sure what to do. That's why I posted this. Would love to get more feedback like the above from experienced lifters.


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