new routine

oss

can only train when at work so its 6 days on 3 days off unable to change this looking for a new routine
have just been shocking the system after the xmas break last 4wks have been this
Day1 chest large superset x3 each excercise to failure
incline db flyes
incline db press
incline bench press
incline db flyes
inclines db press (following wk all flat then all decline)
Day2 arms bb curl 5x8-10
concentration curl 3x8
preacher curl 4x10
db curl on incline bench 3x10
reverse ez curl 3x10
close grip bench 4x8-12
skull crushers 4x8-10
tricep dips 3xto failure
db tricep ext 3x8
1 arm cable pushdowns 3x8
day3 shoulders military press(smiths) 3x8
seated db press 3x6-8
bb shrugs 3x10
bent over lat raises 4x12
alt cable flyes 4x12
upright row 4x8-10
day4 legs leg ext 4x10
superset squats/lunges 3x10
stght leg deadlifts 4x10
calf raises 4x10
day5 back superset pullups 3x10 + strght arm pulldowns 3x20
db rows 4x10 no rest each arm stght after other
t-bar row 3x 10 full reps 20 half reps
lat pulldowns superset hyperextensions
whilst been doing this have had day6 as extra rest day obviously can't keep the above up want a routine now for next 8wks

splinter

Incline all in one go?

Why not mix it up a little....
like
Flat Bench *3
Incline Bench *3
Decline flies *3

arms you only need about 6 sets per bit, so biceps/triceps

shoulders need more stimulation so try hit more exercises to stimulate all the areas better as it responds better for e.g. mine is
DB shoulder press * 3
DB Lat raise * 3
DB front raise * 3
Bent over raises * 3 (usually seated)
Upright Rows * 3
Shrugs * 3

Its a shame you can only train 6 days straight but what Id say you should do seeing as your at work 6 days a week.

set your routine like this
Day 1 (Chest + Biceps + Calves)
Day 2 (REST)
Day 3 (Back + Triceps + Calves)
Day 4 (REST)
Day 5 (Shoulders + Legs)
Day 6 (Rest)

training 6 days straight seems a little much, and I would say do something like this.

If you finder shoulders + legs to be a bit too much, do shoulders day 5 and legs day 6.

Splint

crazycal1

whats youre growth been like on that routine mate and are you natty or assisted?

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

oss

natty only been doing the last for 3wks using it to shock muscles up after xmas and all the over indulgence never felt as pumped before or as much deep muscle ache
as for growth can't tell as of yet was going to stick with this for nother wk or so then try something else for next 8wks

crazycal1

not many nattys can grow on 6x a week training bud...
not surprised you ache lol

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

oss

been looking at 5x5 training routines but also had this one suggested to me
day1 chest flat bench, incline bench, decline flyes, dips
day2 back lat pulldowns, pull-ups, t-bar row, dead lift
day 3 rest
day 4 shoulders seated lat raises, cable rear delt, military press, db shoulder press
day 5 arms barbellcurll, reverse grip pull up, seated db, hammers, tricep cable ext, close grip bench, reverse grip pressdown
day6 legs seated leg curl, leg press, squats, stght leg deadlift
then next 3 off
After looking around I think 5x5 would be best for major size increase but training partners not sure

Gazz

4 weeks is'nt long enough to tell if that regime has been effective imo!
It seems a tad high volume but if you're using those 3 days off to really rest well and feed good then wait until the end of Feb.Take a pic of yourself now and again end of next month,see if you notice a visible change,im sure you will.

How long are your muscle groups taking to recover from the aches after each session mate?