Looking for Input

MityMax96

Hey all, looking to change up my workout routine, so looking for any advice or input from other lifters....
Maybe something I have over looked, or not thought about.

I have been working out for almost 20 yrs....typically doing chest/tris, back/bis, legs/shoulders style routine.
My rest days are Tues and Thurs.

I am thinking of changing up to try something like::

Wednesday--Full Body (would be heavy)
Squats 4 x 5
Bench Press (or Incline) 4 x 5
Deadlifts 1 x 5
Weighted Dips 3 x 5
Weighted Chins 3 x 5
Shoulder Press 3 x 5

Friday -- Chest
Incline Dumbbell 4 sets
Flat Dumbbell 4 sets
Hammer Strength Chest press 3 x 15 - 20
Cable Cross Overs 3 x 15 - 20

Saturday -- Legs
Squats 5 x 8 - 12
Romanian DLs 5 x 5
Leg Press 4 x 8 - 12
Leg Curls 4 x 8 - 12
Leg Ext. 2 x 15 - 20
Calf Raises 4 x 8 - 12

Sunday -- Arms/Shoulders
EZ Bar Curl 4 x 8 - 12
Alt. Dumbbell Curls 4 x 8 - 12
Seated Dumbbell Shoulder Press 4 x 8 - 12
Tricep Press downs 4 x 8 - 12
Reverse grip EZ bar curls 4 x 8 - 12
Upright Rows 4 x 8 - 12
dumbbell kickbacks 4 x 8 - 12
Incline Bench curls 2 x 12 - 15
Lat. Shoulder Raises 2 x 15 - 20
Single Arm Cable press downs 2 x 15 - 20

Monday -- Back
Bent Over barbell row 6 x 8 - 12
Chin ups (weighted) 4 x 8 - 12
Seated cable row 4 x 8 - 12
Lat pull downs 2 x 15 - 20
Dumbbell Rows 4 x 8 - 12


Then on Tues/Thurs do my rest days...maybe some ab work and light cardio

Any advice, thoughts or something I have overlooked or not thought about, I would appreciate it.

Thanks

iPlatano

!!!!WARMUP SETS ARE NOT COUNTED!!!

►Monday -- Full Lower Body (Heavy)

Rest between sets are between 2-4 minutes

Squats 4 x 4
Ab work 4 x 8
Leg Press 4 x 8
Leg Curl 4 x 8
Dead-lifts 1 x 5

Other Movements:
Leg press calf raise 3 x 10 - 15
Machine Glute Kickback 3 x 10


►Tuesday-- Full Upper Body (Heavy)

Rest between sets are between 2-4 minutes

Bench press 4 x 4
Barbell rows 3 x 6
Overhead press/Dumbbell Press 3 x 5 - 6
Skull crushers 3 - 4 x 4 - 6
Dips 3 - 4 x 6
Incline Dumbbell Press 3 x 10

Other Movements:
Dumbbell lateral raises 3 x 10 -15
Lat pull down 4 x 8
Face pulls 3 x 10

►Thursday -- Full Lower Body (Lighter)

Squats 3 x 10 OR 4 x 8
Ab work 3 x 10
Leg Press 3 x1 0
Leg Curl 3 x 10

Other Movements:
Leg press calf raise 3 x 10 - 15
Machine Glute Kickback 3 x 10
Hyperextensions 3 x 10


►Friday-- Full Upper Body (Lighter)

Bench press 3 x 10
Dumbbell Press 3 x 10
Skull crushers 3 x 10
Dips 3 x 10
One arm dumbbell row 3 x 10
Incline Dumbbell Press 3 x 10

Other Movements:
Dumbbell lateral raises 3 x 10 -15
Preacher Curls 3 x 10
Lat pull down 3 x 10
Face pulls 3 x 10

MityMax96

Thanks.

I did a workout similar to that for about 3 months end of last year....
I liked it...
But my workout time is at lunch, so I am rushed.....

So I had to break my muscle groups back out again.....

TiberiusClaudis

MM...very interesting.

To be honest, I've never seen a split routine that also includes a full body workout. That's innovative.

Personally, I LOVE doing a set of Tris and then a set of Bis. Like close grip BP and then preacher curls. Weighted dips, DB preacher curls.

I noticed you are doing ARMS one day and then the next day back. I know you know that when you work the back, you are also working the bi. I personally would give atleast a day between these two workouts. But you know your body and whether it can handle it.

Lastly, you are working your legs twice a week...good...but...you work them on Monday and then two days later, Weds - 48 hrs...then you wait 5 days later to work them again. Nothing techncially wrong with that, but a bit of a different time frame.

In for hearing the results Mate.

MityMax96

Well I am doing my Full Body in between my rest days, where my carbs will be / should be < 100 gr
So a full body workout should exhaust glycogen stores pretty well between those 3 days.......

This routine may not work out, but I want to try it and see....
Basically one Heavy day, then the others more hypertrophy days....

Because starting in August, I want to begin upping my calories to put on some weight......

So gonna start the workout this week, and try it for the next couple months, see if I want to do it going forward, or go back to a typical split in August.

RECowgill

I'm not sure what your goals are exactly, so it's hard to say if it will work. The routine I'm trying now is the opposite of yours, it couldn't be simpler or more basic.

Monday - Squats
Wednesday - Bench press
Friday - Deadlifts

LOL. I'm gathering you want to put on more muscle hence the hypertrophy work. But that's the best I can figure.

Best of luck to you sir.

MityMax96

Yeah, that is what I am hoping.

I plan on adding more calories to my diet beginning in August.

RECowgill

Wish I could help, this isn't really my area of expertise. I'm not trying to add muscle per se, I'm working on building functional strength, especially with the big 3 lifts. Hence the dedicated days on each. i'm also practicing body recomposition to reduce fat and add/preserve LBM.

The only comment I would make on your routine is the amount of volume that you plan looks too excessive to me. I would think that a little more time spent resting would be good as it would be dedicated time to letting the muscles grow. I know that for myself, I could not handle the routine you outlined on a consistent basis. I would need to take more time off. But you have a lot of experience and you know your body.

MityMax96

Wish I could help, this isn't really my area of expertise. I'm not trying to add muscle per se, I'm working on building functional strength, especially with the big 3 lifts. Hence the dedicated days on each. i'm also practicing body recomposition to reduce fat and add/preserve LBM.

The only comment I would make on your routine is the amount of volume that you plan looks too excessive to me. I would think that a little more time spent resting would be good as it would be dedicated time to letting the muscles grow. I know that for myself, I could not handle the routine you outlined on a consistent basis. I would need to take more time off. But you have a lot of experience and you know your body.

With your goals, I think you are going the right way.
I would add in chin/pull ups, dips and shoulder press (over head) if you can do those....
And keep your diet on point.

Resting may be a good idea...not sure at this point.
This will be my first time actually trying to pack on weight, and I want to try and do it right.
I have been lifting heavy since Aug of last year on my current cut.....
So I am wanting to try and get in some hypertrophy more, and mass building less for the time being.

Did my chest routine today.....definitely felt it.
Love how you get swollen in the gym.....and the striations are great..:bigsmile: :bigsmile:
But in about 2 hrs things will calm down and I will go back to being small :laugh: :laugh: :laugh:

RECowgill

I have the A/B compound workout I was doing in my profile, but I dropped it in favor of this new simpler routine. For me I frequently run out of energy, sometimes only really feeling like I can get to the gym 2x a week. So I'm stripping it all back, making it as simple as possible, and doing only the big 3 compounds. I was doing the standing OHP and I think I made some pretty good progress with it, and I love Pendlay Rows. But for now I think I need to ditch these accessory compounds and focus on the available energy I have.

I'm definitely of the school of thought that less is better. Quality over quantity. I think its way too easy to overtrain and hurt your progress, when oftentimes what is needed is more rest and focus on basics. Admittedly I'm also a minimalist, it's how I think and prefer to do things. So that's really my only advice, monitor yourself closely and if it feels too fatiguing or whatever I'd drop a day, maybe even drop the compounds in favor of focusing on isolation/hypertrophy work, since that's more your goal. Clearly your bodyfat is already very low, and you want to build larger muscle, so why have a compound routine? If you're also trying to build strength and get better with those lifts as goals, I understand.

MityMax96

Once your energy levels are where you can add back in the other exercises.
I suggest do that.
And also incorporate full body routines, like StrongLifts 5x5 (which I think you are doing)....
That will benefit you greatly in your goals to burn the BF and drop the weight.