new routine for 6 weeks. suggestions

splinter

Update.

4 Day Body Split
Monday – Chest/Triceps/Abs
Incline Bench – 3 Sets
Incline Flyes – 3 Sets
Flat Flyes – 3 Sets
Decline/Flat bench Press – 2-3 Sets
Cable Pushdowns – 3 Sets
Seated Barbell Extensions – 3 Sets
Skull Crushers – 3 Sets
Ab exercises - exhaustion


Tuesday – Hams/Quads/Calves/Abs
Squats – 4 Sets
Stiff leg deadlift – 3 Sets
Leg Extensions – 3 Sets
Leg Press – 3 Sets
Single Rear Leg Press – 3 Sets
Calves 3*Giant Set – 3 Sets
Ab exercises - exhaustion

Wed – Rest

Thursday – Back/Rear-Delts/Biceps/Abs
Bent over rows (barbell or dumbbell) – 4 Sets
T-Bar Rows – 4 Sets
Deadlifts – 3 Sets*
Lat Pulldowns (front/back) – 6 Sets
Chins – 1 Set
Arnold Press – 3 Sets
Bent over seated rear delts – 3 sets
Barbell Curls – 3 Sets
Hammer Curls – 3 Sets
Preacher Curls – 3 Sets (if energy)
Abs - exhaustian


Friday – Shoulders/Calves/Abs
Dummbell Shoulder Press – 3 Sets
Lateral Raises – 3 Sets
Front Raises – 3 Sets
Upright Rows - 2 Sets
Barbell Shrugs – 3 Sets
Dumbbell Shrugs – 3 Sets
Calves 3*Giant Set – 3 Sets
Ab exercises – exhaustion

thoughts pikey?

oh and ive been training for 3 years almost now. will be 20 in may

gonna start cardio in april as i do none now, only walking
I reduced the set amount, as I is not a machine like you and I know I wont be able to hack as much.

Again making do with what I can with the new so called "upgrades" that I have to suffer with.

Tall

Out of interest - what are your lifts...?

crazycal1

theres a hell of a lot of sets there soz nowt more constructive to say

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

www.extremenutrition.co.uk

Pikey

Hi Splinter

Looks like a lot of volume. don't forget I'm 28 years in. Give the following a go
I’ve used some of the exercises just not all of them

Monday Chest TricepsIncline Bench – 4 Sets 15 – 12 – 10 -8
Incline Flyes – 3 Sets – 12 reps
Flat Flyes – 3 12 repsSetsCable Pushdowns – 4 Sets neutral grip elbows in 12- 15 reps
Skull Crushers – 3 Sets 12 reps

Tuesday – Hams/Quads/Calves/Abs
Leg Extensions – 3 Sets 15 reps super set with Leg press 3 sets 20 reps
Stiff leg deadlift – 3 Sets 15 reps
Calves 3*Giant Set – 3 Sets 20 reps per exercise per set

Thursday – Back/Rear-Delts/Biceps/Abs
Bent over rows (barbell or dumbbell) – 4 Sets 15 reps pyramid to 8
Deadlifts – 3 Sets 8reps
Lat Pulldowns (front/back) – 4 Sets
Chins – 1 Set – like you style horrible thought
Bent over standing rear delts – 4 sets 12- 15 reps
Barbell Curls – 3 Sets
Hammer Curls – 3 Sets

Friday – Shoulders/Calves/Abs
Lateral Raises – 3 Sets
Front Raises – 3 Sets
Dummbell Shoulder Press – 3 Sets
Barbell Shrugs – 3 Sets
Dumbbell Shrugs – 3 Sets
Calves 3*Giant Set – 3 Sets

Pick one day for abs when you aint doing any other bodypart - you can crunch from now to next year - I know I used to do 500 a night for years never had a six pack - it won't get abs out that needs to be diet and cardio.

Go for it feel the muscle targetted on each rep, squeeze at contraction, keep form tight and you've done good if you can get through that workout - also remember get plenty of good clean food your going to need it to recover.

crazycal1

splint can you quantify how hard your working sets are-do you train to failure on all sets?
just interested...

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

www.extremenutrition.co.uk

cellaratt

Looks like a productive week. You can almost feel yourself grow just looking at it. Lot's to do, it helps keep people from trying to chit-chat you, not taking into consideration you might just wanna get in and get out so you can go on with your day. How long does that take ya in the Gym? About a hour and a half, i'd guess.

splinter

Today I did legs.

Did:
Squat * 4 Set
Stiffleg deads * 3 Set
Leg press * 3 Set
Leg Extenstion * 3 Set
Single leg push * 3 Set each leg
Seated calf raise * 3 Set

I think I got it done in about 45 minutes, unless the clocks are wrong. I was wheezing at the end of that workout lol, which is very rare for me! Good workout none the less, not used to the high volume as ive been doing a full body split for the last 6 weeks to help boost strength.

Tall, lifts wise it really depends if im strong on the day.
Stats = 184cm 6.05ft, 79kg, probs around 15% bf, age 19(almost 20)

Squats ive lately been doing about 140kg for about 10 reps.
Bench 100kg for 4 reps
Deadlift my max was 150kg i think
Leg extension the whole rack lol.... which is 138kg if im not mistaken
Did 24kg hammer curls for 12 reps (so im starting to think I can push myself when need be)

I usually push myself pretty hard, when im training with my partner i basically have to push myself until he is helping me on the last 1-2 reps (getting those failure reps in)

Id prefer to do barbell curls then dumbbell curls in all honest as i think its the best exercie you can do for biceps! Also squats, I consider them essential and dont like missing em out!

Yeah pikey I know im nowhere near as experienced or big as you, but always keep the muscles guessing right?

cellaratt

Here's a bicep routine I've used before. Kinda alot to it but found it hit everywhere I was looking for. Partner made great gains doing it and he hates bicep day's. As follows...

Set 1: Regular grip. 8 to 10 reps, up the weight for next set

Set 2: 2 Fingers in from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 3: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 4: Regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 5: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 6: 4 Fingers out from regular grip. 8 to 10 reps. Next Exercise...

Incline Alternating Dumbell curl

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Next Exercise...

Hammer curls or preacher curls

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Done

That should have ya gaspin

splinter

Do you mean (imagine these being fingers) lol
i.e. ( I I I ) aparty and then in (III)

?

cellaratt

I take my normal grip (regular grip )

Than take one hand with two fingers together place along side of whichever side of the hand in the direction you want to go ...move your grip to the end of where your two fingers are . does that make sense ? I think what you said is right though maybe not. kinda confusing myself I wish I had a camera. Tow fingers together = about a inch so your just sliding your grip up and down the bar.