Quote:
Originally Posted by BooTz_60
Ok, well for the past few months ive been back on the grind big time. I go to the gym and lift 4-5 days a week, i dont have weight goals but id like to gain lean muscle and strength while dropping body fat. I used to lift back and bis, chest and tris, etc? but I recently switched. I?m used to lifting for football so I usually lift to failure. My last set will usually take around 4-6 reps, with the exception of arms which i finish 8-10 reps on all sets
Im 5'11 and weigh about 265lbs
Here is my weekly routine, (anything in parenthesis are alternate exercises that i switch to every other week):
Day 1: Back and Chest
1. lat pulldowns (pullups) 4 sets
2. flat bench 4 sets
3. cable rows (row machine) 3 sets
4. incline bench (DB incline) 3-4 sets
5. straight bar rows (DB rows) 3 sets
6. dips (decline bench) 3 sets
7. dead lifts 3 sets
8. Cable crossovers Upper and lower 3 sets each
10-15 minutes of cardio (treadmill, exercise bike, or stepper)
Day 2: Bis and Tris
1. pulley pushdowns 3 sets
2. DB curls 3 sets
3. close grip bench 3 sets
4. straight bar curls (close grip straight bar/curling bar curls)3 sets
5. standing cable tricep extensions 3 sets
6. curling machine (wide grip straight bar/curling bar curls) 3 sets
7. cable kickbacks 3 sets
8. cable curls with the rope 3 sets
9. dips between benches (tricep extensions) 3 sets
10. superman curls 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)
Day 3: Legs
1. Leg Press (squats) 4 sets
2. Leg Extensions 3 sets
3. Leg curls 3 sets
4. Calf raise machine (raises on squat rack) 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)
Day 4: Shoulders
1. DB shoulder press 4 sets
2. Upright rows 3 sets
3. Shrugs 3 sets
4. Military press machine 3 sets
5. DB shrugs 3 sets
6. DB Front raises (cable front raises) 3 sets
7. DB side raises (cable side raises) 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)
If I go on a 5th day?
Day 5: Cardio
30-60 minutes of cardio, maybe some abs
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It's a lot of volume. You have 30 sets for your arms?? If your back and chest day was half intense you could not hit 30 sets for your arms. Why would you work deads 7th in the rotation? If you're going to use the compound movements, lift heavy and place them first in rotation. What about lunges, SLDL, front squats, DB squats and hacks? You really do not need the front raises if you are hitting presses with any intensity. If you really like the front raises, kick it up a notch and try using an EZ curl bar while leaning back against an incline bench. Then you can increase the weight because you're using both arms. IMO, you should reduce total volume, arrange the exercises from most demanding to least demanding and cut the arms work down.
This is my back & chest w/o: I use the rest pause method.
1. Flat BB bench x 3 working sets
2. DB pullovers x 3
3. Bent over BB row or T-bar rows x 3
4. Low incline DB press x 2
5. Lower cable row w/ V grip or pull ups (palms facing out) x 2.
All worked past failure. That's only 13 sets. I perform deads with squats on leg day. It's not the routine, it's what goes into the work that counts.
What do you think of this workout?
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