Ultimately, my goal is simply size+definition. I've only tried these two routines, so if anybody has a better suggestions or an idea which would benefit me, then please feel free to add your input.
This is my original routine that I stuck with throughout all of HS.
-Monday: Chest/Back/Abs
3x10 Flat Bench Press
3x10 Bent Over Barbell Rows
3x10 Flat Bench DB press
3x10 Bent over DB rows
3x10 Lat Pulls
3x5 Wide Grip Pull ups
3x10 Seated Low Rows
3x10 Weighted Side Crunches
3x10 Decline Weighted Crunches
3x10 V-ups
-Tuesday: Bis/Tris/Shoulders
3x10 E-Z Bar Curl
3x10 Standing Tri Extension
3x10 Standing DB Curl(Palms up)
3x10 DB Side Raises
3x10 DB Cross Body Curls
3x10 DB Shrugs
3x10 Barbell Military Press
3x10 Machine Shrugs
3x15 Body Weight Dips
-Wednesday: SAME AS MONDAY
-Thursday: SAME AS TUESDAY
-Friday: SAME AS MONDAY
-Saturday: Cardio(Running/Swimming for 45min)
-Sunday: Rest Day
---------------------------------------------------------
Now the past week I've been doing this new routine I was referred to.
Monday: Back
1x20,1x12,1x8,1xTF Lat Pull Down
1x20,1x12,1x8,1xTF Bent Over DB Row
1x20,1x12,1x8,1xTF Seated Low Row
1x20,1x12,1x8,1xTF One Arm DB Row
1x20,1x12,1x8,1xTF Hammer Strength Machine
Tuesday: Chest
1x20,1x12,1x8,1xTF Incline Barbell bench press
1x20,1x12,1x8,1xTF DB Flat bench
1x20,1x12,1x8,1xTF Decline DB Bench press
1x20,1x12,1x8,1xTF Incline DB Flys
Wednesday: Legs
1x20,1x12,1x8,1xTF Leg Extensions
1x20,1x12,1x8,1xTF Barbell Squat
1x20,1x12,1x8,1xTF Leg Press Machine
1x20,1x12,1x8,1xTF Deadlift
1x20,1x12,1x8,1xTF Calf Raisers
1x20,1x12,1x8,1xTF Hamstring Machine
Thursday: Rest
Friday: Shoulders
1x20,1x12,1x8,1xTF DB Side Raises
1x20,1x12,1x8,1xTF Front Military Press
1x20,1x12,1x8,1xTF DB Upright Row
1x20,1x12,1x8,1xTF Shrug Machine
Saturday: Bicep/Tricep
1x20,1x12,1x8,1xTF E-Z Bar curls
1x20,1x12,1x8,1xTF Cable Rope Pushdowns
1x20,1x12,1x8,1xTF Standing Tricep Extensions
1x20,1x12,1x8,1xTF DB Hammer Curl
1x20,1x12,1x8,1xTF Reverse Press Down w/ Straight Bar
1x20,1x12,1x8,1xTF Cross Body Hammer Curls
-Sunday: Rest
-----------------------------------------------------------------------------
That's pretty much it...
Diet: Drinking nothing but water and G2 Gatorade. Currently no supplements.
Meats like steak and pork. Chicken occasionally. Consuming alot of carbs throughout the day. Afraid I'm not able to at the moment even give a rough guesstimate of my protein intake.
Thanks to those who take the time to check this out and possibly help me as well. Cheers.
|
-
07-08-2012, 02:20 AM #1
- Join Date: May 2010
- Location: Corona, California, United States
- Age: 30
- Posts: 529
- Rep Power: 2247
Which routine should I stick with??
"i do it because i can, i can because i want to, i want to because you said i couldn't"
~Sh!tty Chest Crew~"
Bench Press 1RM as of 7/28/10: 280lbs
Stopped Lifting from 8/11/10-1/10/11
Bench Press 1RM as of 3/4/11: 270lbs
Bench press 1Rm as of 6/1/11: 280lbs - Back to Business....
-
07-08-2012, 02:23 PM #2
Similar Threads
-
which program should i do for bulking
By chunky321 in forum Teen BodybuildingReplies: 7Last Post: 03-15-2012, 09:31 PM -
21. Which routine should I be doing?
By shepshep20 in forum Teen BodybuildingReplies: 2Last Post: 01-01-2011, 10:38 AM -
which daily routine should i stick with?
By jefroid in forum Teen BodybuildingReplies: 18Last Post: 10-04-2008, 06:03 PM
Bookmarks