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  1. #1
    Registered User Danielvn1997's Avatar
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    My routine created

    I'm 20, 174cm and 74kg. I bench 78kgx1, deadlift 116kgx1, squat 80kgx5 on the 4-day upper lower split. I eat 2000 kcal a day and decide to add one more day:

    Mon:
    BB bench 3x5
    DB incline 3x10
    Chin up or neutral pull up 3x10 (???)
    CB seated row 3x10
    CB fly 3x12
    DB rear delt raise or reverse fly 3x12 (???)
    BB ez close grip curl 3x12
    BB ez seated triceps extension 3x12

    Tue:
    BB squat 3x5
    BB romanian deadlift 3x10
    Leg press 3x10
    Leg curl 3x12
    Leg extension 3x12
    Standing calf raise 3x12
    Hanging leg raise 3x12
    Decline crunch 3x12

    Thu:
    BB incline 3x5
    DB bench 3x10
    Pull up 3x10
    DB one arm row 3x10
    DB lateral raise 3x12
    CB straight arm pulldown 3x12
    BB curl 3x12
    Rope pushdown 3x12

    Fri:
    BB deadlift 3x5
    BB front squat 3x10
    DB lunge 3x10
    CB pull through 3x12
    Hyperextension 3x12
    Seated calf raise 3x12
    Hanging leg raise 3x12
    Decline crunch 3x12

    Sat:
    BB overhead press 3x5
    CB face pull 3x10
    DB shoulder press 3x10
    DB shrug 3x12
    DB curl 3x12
    DB triceps extension 3x12
    Russian twist 3x12

    Help me fix it. Thanks alot
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  2. #2
    Registered User TheViking1992's Avatar
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    So what did you do on your previous routine? And why are you changing it?
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  3. #3
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    Take a day or two off. Increase cals, particularly protein and carbs.
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  4. #4
    Registered User Ghawk21's Avatar
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    Originally Posted by vascularphreak View Post
    Take a day or two off. Increase cals, particularly protein and carbs.
    He didn't state his goals or his current macros so this isn't the greatest advice. OP what were you hoping to gain with the extra day of upper body? Is it lagging? Could always look at an upper/lower/push/pull/legs if you want to train 5/week. Are you bulking or cutting? What is your current macro break down?
    Bench: 365
    Squat: 495
    Deadlift: 535
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  5. #5
    Animal Rep _Aggression_'s Avatar
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    I'll never understand why people make routines like this, outlining every exercise, numbers of sets/reps, etc. Going in there week after week doing the same movements. Why not head into the gym with the idea of "I'm hitting chest/back/arms today ..." and go from there?
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  6. #6
    Registered User Danielvn1997's Avatar
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    Originally Posted by TheViking1992 View Post
    So what did you do on your previous routine? And why are you changing it?
    I'm doing this:

    BB bench 5-3-1
    BB incline 6-8-10
    DB row 3x10
    Lat pulldown 4x10
    BB Shoulder press 3x10
    BB curl 3x12
    BB ez triceps extension 3x12

    BB squat 15-12-10-8
    Romanian deadlift 3x12
    Leg extension 3x12
    Leg curl 3x12
    Standing calf 3x12
    Hanging leg raise 3x12
    Decline crunch 3x12

    DB incline 3x10
    DB bench 3x10
    Pull up 3x10
    Seated row 3x10
    Lateral raise 3x12
    Rope pushdown 3x12
    Ez close grip curl 3x12

    BB deadlift 5-3-1
    Leg press 3x12
    Lunge 3x10
    DB shrug 3x12
    Seated calf 3x12
    Hyperextension 3x12
    Decline crunch 3x12

    I see the gain on my back, shoulder and arm. But my left chest is still lagging
    Last edited by Danielvn1997; 05-25-2017 at 05:45 PM. Reason: Forgetting
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  7. #7
    Registered User Danielvn1997's Avatar
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    Originally Posted by Ghawk21 View Post
    He didn't state his goals or his current macros so this isn't the greatest advice. OP what were you hoping to gain with the extra day of upper body? Is it lagging? Could always look at an upper/lower/push/pull/legs if you want to train 5/week. Are you bulking or cutting? What is your current macro break down?
    I'm lean-bulking. 230carb 180pro 50fat. My left chest is lagging
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  8. #8
    Registered User Danielvn1997's Avatar
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    Originally Posted by _Aggression_ View Post
    I'll never understand why people make routines like this, outlining every exercise, numbers of sets/reps, etc. Going in there week after week doing the same movements. Why not head into the gym with the idea of "I'm hitting chest/back/arms today ..." and go from there?
    There are lots of exercises. I just want to choose the best compound and isolatation exercises to do
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