Ive been lifting for around 2 years and my workout have been around the same volume, i just change the workout every 8-12 weeks, this may seem alot of volume for some people but bare in mind i split my muscles one on each day so its kinda different. And the main reason im posting this is i want to know how to be able to understand how many sets my body needs , like some people need heavy volume and some dont. Regardless to my diet im eating 400cals about maint and everything is fine. Also if someone can recommend a book related to exercising and how to know what works for you volume wise , exercise wise and everything. Here is my workout
1st Day: Chest
Incline BB Press 3x8-12
Flat DB Press 3x8-12
Incline Cable Flyes 3x8-12
Weighted Dips 3x8-12
High Cable Cross-Over 3x8-12
2nd Day: Back
Deadlifts 4x8-12
One Hand DB Rows 3x8-12
T-Bar Rows 3x8-12
Seated Rows 3x8-12
Wide Grip Pulldowns 3x8-12
3rd Day: Shoulders & Traps
Back Flyes 4x10
Seated Shoulder Press 3x10
Side Raises 3x10
Front Raises 3x10
DB Shrugs 4x10
4th Day: Bis/Tris
Bis
Standing BB Curls 3x8-12
Preacher Curls 3x8-12
DB Curls 3x8-12
Hammer Curls 3x8-12
Tris
OverHead Press 3x8-12
SkullCrushers 3x8-12
PushDowns 3x8-12
Reverse Grip Pushdowns 3x8-12
5th Day: Leg Day
Squats 4x12
Leg Press Machine 3x12-14
Front Leg Raises 3x12-14
Hamstrings Machine 3x12-14
Seated Calve Raises 6x12-14
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Thread: Critique my workout routine
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12-04-2012, 11:12 AM #1
Critique my workout routine
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12-04-2012, 12:36 PM #2
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
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skip the bro day and put one them broceps curlz to back day. OHP is a shoulder exc. move one triceps to benchday. abracadabra and you have a nice four day split with one rest day in the middle the week!
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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