new routine for 6 weeks. suggestions

splinter

* = warm up set
4 Day Body Split
Monday – Chest/Biceps/Abs
Bench Press – 4 Sets*
Incline Press – 3 Sets
Decline Fly – 3 Sets
Barbell Curl – 3 Sets
Hammer Curl – 3 Sets
Ab exercises - exhaustion


Tuesday – Hams/Quads/Calves/Abs
Squats – 4 Sets*
Leg Press – 3 Sets
Leg Extensions – 3 Sets
Seated Calf Raise – 3 Sets
Ab exercises - exhaustion

Wed – Rest

Thursday – Back/Triceps/Abs
Deadlifts – 3 Sets*
Lat Pulldows – 3 Sets
Dumbbell Rows – 3 Sets
Skull Crushers – 3 Sets
Close grip bench press – 3 Sets
Seated Calf Raise – 3 Sets
Ab exercises – exhaustion

Friday – Shoulders/Calves/Abs
Dummbell Shoulder Press – 3 Sets
Lateral Raises – 3 Sets
Front Raises – 3 Sets
Upright Rows - 3 Sets
Bent over Rows – 3 sets
Shrugs – 3 Sets
Seated Calf Raise – 3 Sets
Ab exercises – exhaustion

comments and suggestions guys?

crazycal1

i think youve got every angled covered splint

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

www.extremenutrition.co.uk

Pikey

I’m not sure what stage you are at but I’ve a few suggestions…
There’s not much there for upper chest I’d start with incline press drop onto incline flyes then flat flyes then maybe decline press or flat bench to finish. Most guys ignore upper chest till they start to compete and then wonder why they have crap tie ins

Leg day is missing any direct hamstring work, they’re not much fun and often neglected…if you ever decide to compete you’ll regret not doing any – so I’d do leg curls and stiff legs.

I prefer to train Triceps with Chest and biceps with Back or train arms on a separate day altogether, if you train on the days the arms are assistance to the torso the muscle is nicely warm and to some extent half way trained.

Unless you are bent over rowing with your arms out to the side and keeping elbows high toward the shoulder you’ll be hitting back more than rear delt, I train rear delts on back day so I’d change that about too.

Since I packed in martial arts I don’t train abs every workout like any other muscle hit them hard and let them rest to recover and grow – my fav is crunches on a hyper bench with a bar behind my shoulders.

I’d give calves a good hammering once or twice per week so maybe 3 giant sets, standing calf raise, seated and then just raise on a block – they’ll be screaming at you by then – I’m not really into tickling them with 3 sets every session although I have tried it because I read Arnie did it… and got zero results

splinter

Right how about
Barbell bench press 4 sets*
Inline fllyes 3 sets
Flat flies 3 sets
Decline 3 sets

They bloody upgraded my gym with all this new equipment and got rid of leg curls.
Ill throw in stiff deadlift.

I was never a big fan of doing triceps with chest, but its been about 2 years since ive done them toger. Ill swap biceps and triceps around

Do you think I should, split my shoulder workout into 2 different days??? How would you ammend this pikey

Since I packed in martial arts I don’t train abs every workout like any other muscle hit them hard and let them rest to recover and grow – my fav is crunches on a hyper bench with a bar behind my shoulders.

hmm... did something like this a couple years back
again with new equipment they got rid of the good standing calf raise, and got some weird angled one which almost looks like a hack squat (in fact people use it for that)

ill try seated for a set, then weird one then get 2 plates or something and just do unweighted sets.

thanks for the reply btw pikey!

Pikey

Flat bench is a good mass builder but I prefer Incline bench , if you’ve already got a good base go with incline, I’d go with incline anyway but otherwise looks fine.

There’s a few ways of splitting it I change it round every few weeks but guess that’s why you’ve posted this. In general I’ll do front and side delts with traps so today was

Most work was 12 reps ish apart from front press and the heavy set may be 5 – 8 reps
Rotator cuff work
Side laterals warm up and 4 working sets
Front press on oly bar for sets of 8 – got to 100K and next set swapped to machine to push some weight without worrying about balance etc
Front raise 4 working sets
Upright row 2 working sets
Nubret side raise
Barbell shrugs 4 working sets
Dumbbell shrugs 3 working sets

Back and rear delt day recently has been - same rep range
Bent over row
T bar row
A machine row – different angle to bent over
Pull downs to front
Pull downs to rear
1 set of chins
Rear delt on a row machine – elbows high hands in line with shoulder
Rear delt raise

If they’re getting rid of basic kit I’d find a new gym; fitness suites are shite places for bodybuilders – mind you bodybuilders aren’t what they are trying to attract either…

splinter

Good post as always pikey. Appreciate it

my gym is a bodybuilders gym, its just now they are "upgrading it" to the beijing olympic standards, it was the only bloody good gym where you could go lift some heavy weights. I mean i normally stick with free weights, and thats still all good in our gym. They took out the bloody back rows, nearly cried lol....

Any chance you could post up your current general routine pikey????

Pikey

OK current core routine is as follows; it's worth noting though every workout exercises may be dropped and others added and this is from 16 to 10 weeks out. reps may verry by set but between 15 and 8 other than legs.

Every day cardio first thing 30mins walking

Monday Chest Triceps

Warm up rotator cuff...
Incline Bench 4 working sets
Incline Fly 4 working sets
Flat fly 3 working sets
Flat Bench see how it feels maybe 3 working sets
Cross overs 2-4 sets depenant on feel

Push downs 4 working sets close grip tricep bar
Seated extensions to behind head 4 working sets
skull crushers 3 - 4 working sets dependant on feel

Tuesday Legs - 15- 25 reps appart from heavy front squat and then maybe as low as 5 on heavy sets - not enjoying this getting a lot of knee pain
Warm up on leg extension just feeling the muscle stretch and contract
Reverse Hacks with feet at bottom of plate - good feel in quads but nasty in lower back
Front squat 6 working sets - don't like these causing me a lot of knee pain but working thighs well
Leg press go how we feel maybe 3 sets as already warm straight in to working weight
Leg extensions or single leg extensions 3 sets
Stiff legs 4 sets
Leg curl toes out 4 sets
3 giant sets for calves

Thursday
Back and Biceps

Bent over rows 5 or 6 sets go heavy
T bar 4 working sets
row machine 3 - 4 sets
Pull downs front then rear 4 sets each
Rear delt row on row machine 4 sets
Rear delt raise 4 sets

Dumbell curl 4 sets
Hammer curl 4 sets
Preacher cable curl - see how it feels

Friday
Shoulders - calves

Side laterals 4 or 5 sets
front raise - similar - go on feel
Either BNP, front press or dumbell press sets and reps go on feel
Upright row
Shrugs
Dunbell shrugs

3 giant sets for calves

You'll see a lot of this is on feel but that's how I train, nothing overly perscriptive... also I don't do much ab work other than the last 6 weeks - over the years with one sport and another my abs are pretty built and don't need to be any bigger - diet brings them out not situps :-)

splinter

Ahh seems good, yeah i normally mix n match as weeks go by/people using equipment blah blah.

Ill fit something kind of similar to what you have said.

However, I cant do some of the exercises as I just dont have any of the equipment anymore. Bloody shame!

Your doing alot of sets mate, how on earth do you recover hehe, i take it your cutting?

Pikey

I wouldn’t recommend training like me, I’ve been training hard for 28 years, you sort of build up conditioning…And to be fair I would probably grow better with less but I like the look I’ve got, but need more muscle...
Recovery can be challenging ;-)and no not properly cutting yet more consolidating and easing into pre contest regime that will start in full blood at 12 weeks, I’ll double the cardio, up the reps and start on super sets etc….

splinter

Ahh ok, whatever works best right

id tweak to suit anyways.... think i would drop some sets and a few exercises or do diff ones