Hoping to build a bit of strength as well as mass. I want you guys to pick out all the flaws in this routine, also open to any advice!
Day 1: Chest/Tris
Bench press 5x5
Incline dumbbell press 3x8
Weighted dips 3x8
Incline dumbbell flies 3x8
Skull crushers 3x8
Day 2: Back/biceps
Deadlifts 5x5
Wide grip pull downs 3x8
close grip pull downs 3x8
Bent over dumbbell rows 3x8
Straight bar curls 3x8
Dumbbell hammer curls 3x8
Day 3: Shoulders/Traps
Overhead press 5x5
Arnold presses 3x8
Upright rows 3x8
Shoulder raises 3x18
Rear delt cable exercise 3x8
Behind the back smith machine shrugs 3x10
Dumbbell shrugs 3x10
Day 4: Legs/abs
Squat 5x5
Trap bar deadlift 3x8
Leg press 3x10
Hamstring curls 3x8
Calf raises 3x15
Weighted crunches 3x10
Weighted leg raises 3x10
So far I've noticed some decent gains in all areas except my triceps. What do you guys think?
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Thread: New routine?
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03-09-2016, 06:12 PM #1
New routine?
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03-09-2016, 06:55 PM #2
- Join Date: Dec 2011
- Location: Victoria, Australia
- Age: 31
- Posts: 3,595
- Rep Power: 995
Put the changes I would make in bold but for the most part it looks pretty solid. Something to keep in mind is to not get too stuck on reps/sets, especially the 5x5. You're not always going to be able to add 2.5kg every session. You're better off starting light and increase overall reps completed, not necessarily increasing the weight. E.g.
3x8x40kg = 24 reps Don't think you can lift sets of 8 at 42.5kg? Maybe you can do sets of 6 though.
4x6x42.5g = 24 reps AND increased weight. But now you definitely can't go heavier right? Drop the weight instead.
3x9x40kg = 27 reps and more overall volume.Workout Log: http://forum.bodybuilding.com/showthread.php?t=168292533&p=1378041213#post1378041213
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03-09-2016, 07:10 PM #3
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