My Current Workout Routine

GettinSwole

This workout routine I have been using now for about 8 weeks and I am growing like a weed on it. I will give you the daily breakdown and the exercises. It may be alot to read, but it will be beneficial:

Mon: Chest

Flat Barbell Bench Press: 4 sets- light weight for 15, heavier 10, heavier 8, and even heavier 6 reps. Normally I fail on the 6 rep set.
Flat Dumbbell Bench: 1 set burnout w/ as much weight as i can get 15 times
Incline Dumbbell Bench: 3 sets of 10 w/ as much weight possible
Incline Barbell Bench: 2 sets of 8 w/ as much weight possible
Fly Cycles: 2 sets of 10 incline flys; 10seated middle flys, 10 lower chest cables
Dips: 2 sets to failure, going deep and leaning forward.
Total: 14 sets

Tues: Bis & Tris

Bis
Run the rack for an opener: Start w/ 12 reps each arm, go down 2 reps for each time you go up in weights. Example, I usually start w/ 30s and end w/ 55's.
21's: 3 sets. Take a barbell and weight u are comfortable with. Do 7 top half reps, 7 bottom half reps, and finally 7 full range reps.
Seated EZ Bar Curls: 3 sets of 10, increasing weight each set
Seated Concentration Curls:3 sets of 10
Christmas trees: start w/ the bar for a set of 10, add weight and do a set of 8, add do 6, add do 4, add do 2. Rest 20 seconds, lift weight and do 2, drop weight, do 4, drop do 6, drop do 8, then do 10 w/ just the bar. THIS IS INTENSE
Total: about 15 sets

Tris
Skull CrushersFrench Presses): 3 sets of 10 increasing weight each set.
Dumbbell skull crushers:: 3 sets of 20 - 10 like french presses, then 10 w/ the DB's vertical
Cable Kickbacks: 3 sets of 20 each arm. 10 w/ underhanded hold, 10 w/ overhanded hold.
Rope Tricep Extensions: 3 ets of 10
Pressdowns: a must - 3 sets of 10
Total: 15 sets

Wednesday: Shoulders

Behind the head Military Presses: 3 sets of 10
Front Military Presses: 3 sets of 10
Arm Raises: 3 sets - 10 to the front, 10 to the side
Dumbbell Military Presses: 3 sets of 10
Machine Shoulder Press: Burnout to failure
Total : 13 sets

Thursday - Legs
Squats: 3 sets of 10
Leg Presses: 3 sets of 10
Leg Extensions: 3 sets 10 each leg
Leg Curls: 3 sets 10
Calf Raises: 3 sets of 30
Total: 15 sets

Friday- Back
Wide Grip Pullups: 3 sets to failure
Lat Pulldowns Behind Head: 3 sets of 10
Lat Pulldowns w/ triangle attach: 3 sets of 10 supersetted w/:
One Handed Cable Pulldowns:: 3 sets 10 each arm
Dumbbell Rows: 3 sets 10-12
Seated Cable Rows: 3 sets of 10
Total: 18 sets

With a week like this, take the weekend off and get plenty of rest. Eat alot though so you'll be ready to do it again next week. :twisted:
Cheers all

Benji

My first thought thats alot of sets!

I've never used it personally so I can't comment on it that way!

I'd be tempted to cut it down a little!

GettinSwole

Keep in mind I don't stay on the same workout forever. Right now I'm trying to lean out before I go on a bulking cycle. The # of sets and # or reps are high right now. During my bulker I will cut down # reps, probably keep # of sets the same, heavier weight. I will still use the same 5-day split though.

Anonymous

how the hell do you do all them military presses the day after 15 sets for your tris?

i wouldn't be able to press for shit the day after a hard triceps workout!

peace

tom84

My first thought thats alot of sets!

dont agree i with that personally i respond better to more work make less progress when i train short and intense than when i go all out.

gotta agree with godfather thou man do a different split still train 5 days but take a day in the middle of the week and 1 at weekend so u can work stuff properly dont wana stil be hurtin or tired from over work the day b4. But hey ure call man

mgeorge

I think that looks like a good workout bro.
If you are looking for advice (if not just disregard this paragraph)
I would agree with the different split. I always work bi's together with back because when you are doing rows and things like that you are working out your bi's as well. But that might be a lot of stuff to do that day.
Also I think it's a good idea to work tri's along with chest because like before, you are working out your tri's a lot while doing chest so doing a tricept day the day after doing chest might be a bad thing.
Other than that it, keep it up and keep it the same if it works for you. You seem to be making progress in your earlier post
MGeorge

GettinSwole

See, that's why I don't do those things together. I know if I choose to do chest and tris, my tris aren't going to push as much weight as I need them to to get huge. They're going to be tired. Same goes for bis on back day. I want them to have their own day to themselves.

I have changed that split though to doing chest on monday, back on tuesday, shoulders wed, legs thursday, and arms friday if that makes anyone feel better about it.

Anonymous

that looks more like it! very similar to my split but i train on diff. days: mon, tues, thurs, fri, sat

peace

mgeorge

I say if it works for you bro, do whatever you been doing. You know your body better than anyone here.
I usually hit each body part 2 times a week, 1 day hard and 1 day light. If it is my tri heavy day, I will do tri's before chest. If it is my chest heavy day I will do chest heavy before tris. Same with every other bodypart.
Lift hard fellas
Later.
MGeorge