Advice on my Work out

[ArmyCowboy01]

I am 36 and I am in the Army deployed to Iraq and I have access to a full gym. Since I am stuck on the Camp I am looking at a 6 day workout till I get home then I will goto a 5 day workout. I am looking at strength and muscle mass is my goal. These are the supplements I am taking Optimum Pro Complex, 4.4 Lbs., AST Multi Pro 32X, 100 Caplets, Universal Animal Pump 30 Packs, Scivation Xtend 30 Servings, AMS Nocturnabol 30 Capsules. This is the combo that BB suggested that I take. The one down fall about being in Iraq is the lack of food we get. We get three meals and that is about it, everything else you can buy is junk. Let me know what you guys and gals think.

Workout # 1

Exercise
Flat Bench Presses - 10-12 Reps for 4 Sets
Incline Dumbbell Press - 10-12 Reps for 3 Sets
Dips - 10-12 Reps for 3 Sets
Cable Crossovers - 10-12 Reps for 3 Sets
Chin-Ups - 10-12 Reps for 4 Sets
Pulldowns - 10-12 Reps for 3 Sets
One Arm Rows - 10-12 Reps for 3 Sets

Workout # 2

Exercise
Front Military Presses - 10,8,6,10 Reps for 4 Sets
Side Laterals Raises - 8-10 Reps for 4 Sets
One Arm Cable Raises - 10-12 Reps for 3 Sets
Barbell Shrugs - 10-12 Reps for 3 Sets
Dumbbell Shrugs - 12-15 Reps for 3 Sets
Reverse Pushdowns - 10-12 Reps for 4 Sets
Lying Triceps Extensions - 10-12 Reps for 4 Sets
Standing Barbell Curls - 10-12 Reps for 4 Sets
Concentation Curls - 10-12 Reps for 4 Sets

Workout # 3

Exercise
Squats - 10-12 Reps for 4 Sets
Hack Squats - 12-15 Reps for 4 Sets
Leg Extensions - 12-15 Reps for 3 Sets
Lying Leg Curls - 12-15 Reps for 4 Sets
Crunches - 20-30 Reps for 3 Sets
Roman Chair Set-ups - 20-30 Reps for 3 Sets

[Fifty+]

Originally Posted by ArmyCowboy01

I am 36 and I am in the Army deployed to Iraq and I have access to a full gym. Since I am stuck on the Camp I am looking at a 6 day workout till I get home then I will goto a 5 day workout. I am looking at strength and muscle mass is my goal. These are the supplements I am taking Optimum Pro Complex, 4.4 Lbs., AST Multi Pro 32X, 100 Caplets, Universal Animal Pump 30 Packs, Scivation Xtend 30 Servings, AMS Nocturnabol 30 Capsules. This is the combo that BB suggested that I take. The one down fall about being in Iraq is the lack of food we get. We get three meals and that is about it, everything else you can buy is junk. Let me know what you guys and gals think.

Workout # 1

Exercise
Flat Bench Presses - 10-12 Reps for 4 Sets
Incline Dumbbell Press - 10-12 Reps for 3 Sets
Dips - 10-12 Reps for 3 Sets
Cable Crossovers - 10-12 Reps for 3 Sets
Chin-Ups - 10-12 Reps for 4 Sets
Pulldowns - 10-12 Reps for 3 Sets
One Arm Rows - 10-12 Reps for 3 Sets

Workout # 2

Exercise
Front Military Presses - 10,8,6,10 Reps for 4 Sets
Side Laterals Raises - 8-10 Reps for 4 Sets
One Arm Cable Raises - 10-12 Reps for 3 Sets
Barbell Shrugs - 10-12 Reps for 3 Sets
Dumbbell Shrugs - 12-15 Reps for 3 Sets
Reverse Pushdowns - 10-12 Reps for 4 Sets
Lying Triceps Extensions - 10-12 Reps for 4 Sets
Standing Barbell Curls - 10-12 Reps for 4 Sets
Concentation Curls - 10-12 Reps for 4 Sets

Workout # 3

Exercise
Squats - 10-12 Reps for 4 Sets
Hack Squats - 12-15 Reps for 4 Sets
Leg Extensions - 12-15 Reps for 3 Sets
Lying Leg Curls - 12-15 Reps for 4 Sets
Crunches - 20-30 Reps for 3 Sets
Roman Chair Set-ups - 20-30 Reps for 3 Sets

There's nothing wrong with the routine you posted. You might switch w/o 2 and 3 (upper, lower, upper). You could cut back on total sets for w/o 2. You can also alternate the DB and BB shrugs from w/o to w/o. Adding deads would be benificial too. Good luck with your progress. Be safe.
oldfart

[clusternakker]

The rep range you have there is suited for hypertrophy, not mass and strength. You would be better with 5 sets of 5 reps for the exercises.

[ArmyCowboy01]

Fifty+ thank you for the advice on w/o 2 and 3 I will do that. Also would you put the deads on legs day or another day?

[Fifty+]

Originally Posted by ArmyCowboy01

Fifty+ thank you for the advice on w/o 2 and 3 I will do that. Also would you put the deads on legs day or another day?

W/O 2
Deads
Rows
shrugs
Military press
Arms



You also might try switching to a push, pull, legs routine. All pushing one day, legs, all pulling the third w/o....

[ArmyCowboy01]

Fifty+ So put the deads in w/o and just move the exercises around for w/o 2 is what you are saying.

Sorry if these sounds like a noob question, but there really is not anyone here that is heavy into lifting.

I also been look on BB.com for a good 5 day workout and I found this one. From what I have read on the forum and BB.com it looks pretty good. Let me know what you think of this one also, thank you for the help.

Workout #1

Front Raise - 8-10 Reps for 4 sets
Side Raise - 8-12 Reps for 5 sets
Military Press - 10-14 Reps for 4 sets
Bentover Barbell Raise - 10 Reps for 4 sets
Cuban Press - 10-12 Reps for 4 sets
Arnold Press - 8-12 Reps for 5 sets

Workout #2

Deadlifts - 10-12 Reps for 4 sets
Bentover Barbell Row - 8-10 Reps for 5 sets
Back Shrung - 10-12 Reps for 6 sets
Pullups - 12 Reps for 8 sets
Barbell Shrung - 12 Reps for 4 sets
Barbell Row - 10 Reps for 4 sets

Workout #3

Bench Press - 8-12 Reps for 4 sets
Inclined Bench Press - 8-10 Reps for 4 sets
Declined Bench Press - 8 Reps for 2 sets
Dumbell Flys - 8-12 Reps for 6 sets
Dips - 8-16 Reps for 6 sets
Close Grip Bench Press - 8-10 Reps for 4 sets
Tricep Kick Backs - 8-10 Reps for 4 sets
Declined Tricep Extentions - 8 Reps for 4 sets
Skull Crushers - 8-10 Reps for 4 sets
Crunches - 100 Reps for 4 sets

Workout #4

Barbell Curls - 8 Reps for 4 sets
Hemmer Curls - 9 Reps for 4 sets
Reverse Curls - 8 Reps for 4 sets
Dumbell Curls - 8 Reps for 4 sets
Inclined Dumbell Curls - 8 Reps for 4 sets
Wrist Curls - 16 Reps for 4 sets

Workout #5

Dead Lifts - 10 Reps for 4 sets
Leg Lifts - 12 Reps for 4 sets
Leg Curls - 8-12 Reps for 4 sets
Lunges - 8-10 Reps for 4 sets
Squats With Weights - 10-12 Reps for 4 sets
Calve Raises With Weights - 40 Reps for 4 sets

[Fifty+]

Originally Posted by ArmyCowboy01

Fifty+ So put the deads in w/o and just move the exercises around for w/o 2 is what you are saying.

Sorry if these sounds like a noob question, but there really is not anyone here that is heavy into lifting.

I also been look on BB.com for a good 5 day workout and I found this one. From what I have read on the forum and BB.com it looks pretty good. Let me know what you think of this one also, thank you for the help.

Workout #1

Front Raise - 8-10 Reps for 4 sets
Side Raise - 8-12 Reps for 5 sets
Military Press - 10-14 Reps for 4 sets
Bentover Barbell Raise - 10 Reps for 4 sets
Cuban Press - 10-12 Reps for 4 sets
Arnold Press - 8-12 Reps for 5 sets

Workout #2

Deadlifts - 10-12 Reps for 4 sets
Bentover Barbell Row - 8-10 Reps for 5 sets
Back Shrung - 10-12 Reps for 6 sets
Pullups - 12 Reps for 8 sets
Barbell Shrung - 12 Reps for 4 sets
Barbell Row - 10 Reps for 4 sets

Workout #3

Bench Press - 8-12 Reps for 4 sets
Inclined Bench Press - 8-10 Reps for 4 sets
Declined Bench Press - 8 Reps for 2 sets
Dumbell Flys - 8-12 Reps for 6 sets
Dips - 8-16 Reps for 6 sets
Close Grip Bench Press - 8-10 Reps for 4 sets
Tricep Kick Backs - 8-10 Reps for 4 sets
Declined Tricep Extentions - 8 Reps for 4 sets
Skull Crushers - 8-10 Reps for 4 sets
Crunches - 100 Reps for 4 sets

Workout #4

Barbell Curls - 8 Reps for 4 sets
Hemmer Curls - 9 Reps for 4 sets
Reverse Curls - 8 Reps for 4 sets
Dumbell Curls - 8 Reps for 4 sets
Inclined Dumbell Curls - 8 Reps for 4 sets
Wrist Curls - 16 Reps for 4 sets

Workout #5

Dead Lifts - 10 Reps for 4 sets
Leg Lifts - 12 Reps for 4 sets
Leg Curls - 8-12 Reps for 4 sets
Lunges - 8-10 Reps for 4 sets
Squats With Weights - 10-12 Reps for 4 sets
Calve Raises With Weights - 40 Reps for 4 sets

It's a lot of work with a lot of sets and IMO opinion, you can accomplish more in half the sets with intensity. I would still look at the push, pull, legs routine. Something like this;

Push
1. warm up
2. Flat bench 2 warm ups, 3 working sets.
3. Low incline DB press x3
4. Flyes x 3
5. Military press x 3
6. Close grip press x 3

Legs
1. warm up
2. Front squats 2-3 warm up sets, 3 working sets.
3. Back squats x 3
4. Alternate hacks with leg press from w/o to w/o x 3
5. Leg extensions x 3
6. Leg curls x 3
7. 2 sets of Sissy squats, body weight only, for the stretch.

Pull
1. warm up
2. Deads usual warm up and 3 working sets.
3. BB or T-bar rows x 3
4. Alternate cable rows with pull ups x 3
5. Alternate BB and DB shrugs x 3
6. Standing BB curls x 3

Give 100% to every set. As you progress you can add drop sets or rest-pause to a couple of the exercises. The list of exercises aren't set in concrete so don't be afraid to use other compound movements or switch it up a bit. Give it all ya got and eat as best you can and you'll do well.
oldfart

[hornedn]

Originally Posted by Fifty+

It's a lot of work with a lot of sets and IMO opinion, you can accomplish more in half the sets with intensity.

He's right about that. You taking any days off in between?

[ArmyCowboy01]

Fifty+ thank you for the advice, there is no one here that I can get advice from about lifting. The only place I have to get idea is the BB website, so any advice on a workout plan is great.

hornedn the rest days are Saturday and Sunday.

[baretta]

Originally Posted by hornedn

You taking any days off in between?

Yeah, ya gotta have some down time to let your muscles repair (build) themselves. Remember, when you're in the gym, you're not building muscle; you're tearing it down. The "build" part comes through rest and diet. I understand you're limited on the diet part, but make sure you give your muscles time to recover.

Good luck and thanks for you service in Iraq!!!

Be safe!

[ArmyCowboy01]

baretta not a problem, it is my pleasure to server our great country. So would a 4 day work out plan be better then a 6 or 5 day plan?

The only things we don't have here is a t-bar and calf raise machines.

[ArmyCowboy01]

I guess I should have also stated a little more about me and what my goals are. The workout partner who got me started has left my location and there is no one else here to help. I have been lifting for the last 8 weeks and I have seen huge gain in my strength. I went from benching 155 to 225, my squat has gone from 200 to 365 and my dead lift has gone from 180 to 365 as well. I am looking for a new workout because I have plateaued. I am looking to keep adding to my strength but to also start to bulk up. I would like to go from 185 to 215 or even 225 but I am not to sure what workout to do. I have been reading all the stickies in the workout program forum and also the articles on BB. I just do not have the knowledge to make my own workout. I would like to do this right the first time and not hurt myself either. As I stated earlier in my thread the only place I have to get ideas and info on workouts is the BB data base on their website. After reading all the stickies on the workout forum I know that is not really the best place to look for a plan. But I am limited in resources and knowledge to do this right. I have read the 5x5, hst and rippetoe, I got worried then they wanted me to choose the exercise. I am sorry if this post is long but I should have started off this way to begin with.

Thank you all for your help.