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My Routine - any advice / thoughts

U

username0

New member
1 warmup set before each new exercise.
Usually bump up my working weight once I can hit the max rep successfully.
I am leaving deadlifts out at the moment due to a sore hamstring but notice squats work the hamstring slightly anyway.

These days are not in order and I will try to have a rest/cardio day in between the similar muscle group days like chest / tricep.
I do all of these days every week.

Day 1
Chest
Incline bench or flat bench (rotate each week)
2 x 8 reps (60kg)
4 x 4-7 reps (72.5kg)
1 x 1 rep (82.5kg)

Incline flyes
5 x 8-12 reps (17.5kg each bell)

Pushups
Pushups till failure x 2

Bicep
Standing Barbell curl
4 x 8-12 (33kg)

Hammer curl (seated or standing)
4 x 8-12 (15kg each)

Forearm Wrist curls + reverse curl super set
4 x 8-12 (22.5kg)


Day 2
Back
Barbell Row
3 x 8-12 (45kg) - very parallel to the floor
3 x 4-7 (55kg) - more upright

Chin-ups/ pull ups
3 x 8 chin ups
3 x 8 pullups

Triceps
Close grip bench
2 x 8 (60kg)
4 x 4-7 (70kg)

Dips
2 x 12-15
4 x 8-12 (10kg)

Skull crushes (sometimes)
4 x 8-12 (32kg)



Day 3
Legs
Squats
2 x 8-12 (60kg)
4 x 4-7 (110kg)
2 x 1-2 (130kg)

Leg Extensions
4 x 8-12 (75kg)

Hamstring - injured atm

Core
Gut clinchers / Planks
10 x 10

Side lifts
3 x 12 (20kg)

Chinup holds - leg raises from chinup
5 x 8


Day 4
Shoulders
Seated Military Press
3 x 8-12 (45kg) Incline
3 x 4-7 (55kg) upright

Upright Rows
5 x 8-12 (32kg)

Side Lat raises or shrugs
Any amount

Rotator Cuff work
4 x 8-12 (light)
 
been at it for about 3 months now changed a couple of small things like added more incline benches and more fore arm work and removed deadlift for now.
 
I usually dont i combine shoulders with some light cardio work

doing really hard lifting for 1 year now had my good gym for 6 months.
 
in 3 months ive gone from benching 70 to 82kg squatting 100 to 130kg and MP from 42 to 52kg.

Bicep curl from 30 - 42kg max.

Strength wise ive felt really good about it.

But size, lots of people say i look big now but i dont see it myself... I see alot of veins and definition, particularly when i flex i look good. But not huge size yet..
But i was a skinny guy to begin with so its been tough work to make gains.
 
I stopped reading after day 1

Why would biceps require more sets than chest?

Not too mention the extra work the biceps will receive on your back exercises.
 
I would do biceps on the same day as chins, triceps on the same day as chest. It looks like you're double hitting your arms each week with chins & curls, and press & tricep work, could you not hit your major exercises twice as well by putting exercises together as I suggested? Maybe doing it the way you are isn't such a bad idea, though.

Too much bicep volume in there .. or so it seems to me. Chins do a lot for your biceps by the way... My 1rm curl when I first tried it was 50kg, just from doing lots of chins. I do 3-4 sets (max) of barbell curls after chin ups and I could probably curl almost 60kg now.

My 2c..
 
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