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  1. #1
    Registered User PowerJrr's Avatar
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    Please give me advice on my routine.

    Hey Im 16 260lbs been training for a while just wondering if my routine needs any improvements? thank you.
    Monday Legs
    Squats, Leg Press, Lunges, Calve raises, Leg curls,

    Tuesday Back bis.
    Deadlift, Rows, Tbar rows, Lat pulldown, Bicep curl, Hammer curl, Preacher curl,

    Wednesday Chest tris
    Flat bench press, Incline bench press, close grip bench, Dumbbell flies, Assisted Dips, Tricep pushdown, tricep pushdown close, Plate skullcrushers.

    Thursday Shoulders traps
    Military press, upright row, shrugs, side laterial raise, front laterial raise, rear delt machine.

    Friday Bis Tris.
    Bicep curl, Hammer curl, Preacher curl, Tricep pushdown, Tricep pushdown close, Assisted dips, Plate skull crushers.

    Saturday Cardio abs,
    45minutes Cardio and situps crunchs.

    Sunday rest. 2200 calories a day, 200g protein 220g carbs 44g fat. Tyvm.
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  2. #2
    Registered User TheViking1992's Avatar
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    Where's the routine? I just see a list of exercises... and why is your fat intake so low? Trying to ruin your hormone production?
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  3. #3
    Registered User PowerJrr's Avatar
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    Originally Posted by TheViking1992 View Post
    Where's the routine? I just see a list of exercises... and why is your fat intake so low? Trying to ruin your hormone production?
    That is my routine? 5x5 for compound lifts 3x12 for accessories. And no I just checked on mfp and thats my fat intake,
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  4. #4
    Registered User TheViking1992's Avatar
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    Originally Posted by PowerJrr View Post
    That is my routine? And no I just checked on mfp and thats my fat intake,
    A routine consist of exercises, sets and reps. A progression or periodization plan, if you're being thorough. And what is your bench, squat and deadlift?
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  5. #5
    temporary illusion supramax's Avatar
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    PowerJrr,

    I stopped counting the exercises when I hit 30. Don't post the same thread in different forums. It's a death penalty offense. Are you really tall, really fat or really muscular?
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  6. #6
    Registered User PowerJrr's Avatar
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    Originally Posted by TheViking1992 View Post
    A routine consist of exercises, sets and reps. A progression or periodization plan, if you're being thorough. And what is your bench, squat and deadlift?
    Bench 180lb squat 260lb deadlift 364lb.
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  7. #7
    Registered User PowerJrr's Avatar
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    Originally Posted by supramax View Post
    PowerJrr,

    I stopped counting the exercises when I hit 30. Don't post the same thread in different forums. It's a death penalty offense. Are you really tall, really fat or really muscular?
    Im very fat atm.
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  8. #8
    Registered User PowerJrr's Avatar
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    Originally Posted by TheViking1992 View Post
    A routine consist of exercises, sets and reps. A progression or periodization plan, if you're being thorough. And what is your bench, squat and deadlift?
    How much fat should I have a day?
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  9. #9
    temporary illusion supramax's Avatar
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    Originally Posted by PowerJrr View Post
    Im very fat atm.
    Focus on the big muscle exercises, don't over eat and don't eat junk food.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  10. #10
    Registered User TAWS6's Avatar
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    Why do you have more arm work than everything else?
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  11. #11
    Registered User PowerJrr's Avatar
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    Originally Posted by TAWS6 View Post
    Why do you have more arm work than everything else?
    I Thought It was good to do arms 2x a week.
    all advice is really appreciated.
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  12. #12
    Registered User TAWS6's Avatar
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    Originally Posted by PowerJrr View Post
    I Thought It was good to do arms 2x a week.
    all advice is really appreciated.
    It’s good to train every muscle twice a week not just the smaller ones. Need to keep things balanced.
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  13. #13
    Registered User torsini6699's Avatar
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    5 days in a row without a day off isn't a good idea IMO. Shoulders the day after chest isn't a good idea and I personally wouldn't train back after legs. I recommend this

    Monday: chest tris
    Tuesday: back,bis and traps
    Weds: off
    Thursday:shoulders w/plenty of rear delt work
    Friday:legs
    Satptional arm day
    Sundayff
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  14. #14
    Registered User TAWS6's Avatar
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    Its going to be easier to just get on a proven program rather than wasting time with these bro splits.
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    Registered User CommitmentRulz's Avatar
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    Originally Posted by torsini6699 View Post
    5 days in a row without a day off isn't a good idea IMO. Shoulders the day after chest isn't a good idea and I personally wouldn't train back after legs. I recommend this

    Monday: chest tris
    Tuesday: back,bis and traps
    Weds: off
    Thursday:shoulders w/plenty of rear delt work
    Friday:legs
    Satptional arm day
    Sundayff
    Not this ^^^^.


    Originally Posted by TAWS
    Its going to be easier to just get on a proven program rather than wasting time with these bro splits.
    Yes. This ^^^.

    OP, study after study shows superior muscle growth when hitting muscles MORE than one time a week, due to more frequent stimulation.
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  16. #16
    Registered User torsini6699's Avatar
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    Please inform me let's see a proven routine
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  17. #17
    Registered User TAWS6's Avatar
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    Originally Posted by torsini6699 View Post
    Please inform me let's see a proven routine
    There's too many to list but here are some of the better ones out there. Jonnie Candito's linear program, Fierce 5 upper/lower, Lyle Mcdonald's GBR, All pro's.

    https://jcdfitness.com/2009/01/lyle-...lking-routine/

    http://www.canditotraininghq.com/about-me/
    Last edited by TAWS6; 06-09-2018 at 04:01 PM. Reason: link
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  18. #18
    Banned maddog352002's Avatar
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    Originally Posted by torsini6699 View Post
    Please inform me let's see a proven routine
    Last edited by maddog352002; 06-09-2018 at 05:56 PM.
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  19. #19
    Registered User torsini6699's Avatar
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    Thank you I may give one of these a try myself, been using traditional bodybuilding routines (each muscle group once a week) for a long time, probably good for me to switch things up
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