Rate my Routine!

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Replies

  • trigden1991
    trigden1991 Posts: 4,658 Member
    Are you taking the same drugs that Arnie was taking? PED users have a much higher capacity for volume and increased recovery so bare that in mind.
  • RepswithRyan
    RepswithRyan Posts: 171 Member
    trigden1991 wrote: »
    Are you taking the same drugs that Arnie was taking? PED users have a much higher capacity for volume and increased recovery so bare that in mind.

    Progenadrex, Cardarine and Lean Xtreme stack.

    I have Citrulline Malate and Beta Alanine post-workout and after that, I sip amino acids.

    I've lowered the volume somewhat but the progenadrex is giving me the beast mode in the gym at the moment. I'm seeing excellent results with my chest, shoulders and delts with this current routine.

    Chest
    Chest Press
    Flyes
    Dumbbell Pull-Over
    Cable Crossover
    Pec-Dec Fly
    Back
    Barbell Row
    Wide-Grip Pulldown
    Close-Grip Pulldown
    Reverse Pec-Deck Fly
    Seated Row

    Front and Side Deltoids
    Shoulder Press
    Dumbbell Shoulder Press
    Clean and Press
    Front Raise
    Lateral Raise
    Rear Deltoids
    EZ Bar Underhand Press
    Incline Row
    Reverse Flyes
    Scap Trap
    Barbell Shrugs
    Arms
    Single-Arm Triceps Pulldown
    Single Arm Cable Curl
    Superset: Incline Dumbbell Curl
    Superset: Incline Hammer Curl
    Cable Triceps Extensions

    Legs
    Squats
    Leg Press Burn
    Quadriceps
    Leg Press
    Leg Extensions
    Hamstrings
    Stiff-Legged Deadlift
    Leg Curl
    Calves
    Standing Calf Raise
    Leg Press Calf Raise
  • RepswithRyan
    RepswithRyan Posts: 171 Member
    Updated routine, reduced the volume and some of the isolations exercises.

    Day 1
    Back
    Clean and Press - 5 x 2
    Barbell Row - 5 x 5
    Pull-Ups - 10 x 3
    Seated Row - 4 x 10
    Lat-Pulldown - 4 x 10
    Barbell Shrugs - 4 x 10
    Biceps
    Chins - 10 x 3
    Barbell Curl - 5 x 5

    Day 2
    Chest
    Barbell Bench Press - 10 x 3
    Incline Dumbbell Press - 4 x 10
    Dumbbell Pullover - 4 x 10
    Pec Dec Fly - 4 x 10
    Shoulders
    Clean and Press - 5 x 2
    Shoulder Press - 5 x 5
    Barbell Front Raise - 4 x 10
    Dumbbell Laterals - 4 x 10
    Triceps
    Triceps Cable Pulldown - 4 x 10
    Cable Tricep Extensions - 4 x 10

    Day 3
    Legs
    Snatch - 5 x 2
    Squats - 10 x 3
    Leg Press - 4 x 10
    Leg Extensions - 4 x 10
    Stiff-Legged Deadlift - 4 x 10
    Calf Raises - 2 x 50

    Day 4
    Back
    Clean and Press - 5 x 2
    Barbell Row - 5 x 5
    Pull-Ups - 10 x 3
    Seated Row - 4 x 10
    Wide-Lat Pulldown - 4 x 10
    Barbell Shrugs - 4 x 10
    Biceps
    Chins - 10 x 3
    Barbell Curl - 5 x 5

    Day 5
    Chest
    Barbell Bench Press - 10 x 3
    Incline Dumbbell Press - 4 x 10
    Cable Crossover - 4 x 10
    Pec Deck Fly - 4 x 10
    Shoulders
    Clean and Press - 5 x 2
    Barbell Upright Row - 5 x 5
    Barbell Front Raise - 4 x 10
    Dumbbell Laterals - 4 x 10
    Triceps
    Cable Tricep Extensions - 4 x 10
    Overhead Cable Extensions - 4 x 10
  • ryanflebbe
    ryanflebbe Posts: 188 Member
    If you can recover, and make progress then it's not too much volume. Eating at maintenance, you probably won't gain much muscle, but you can definitely maintain and build strength.
  • RepswithRyan
    RepswithRyan Posts: 171 Member
    ryanflebbe wrote: »
    If you can recover, and make progress then it's not too much volume. Eating at maintenance, you probably won't gain much muscle, but you can definitely maintain and build strength.

    Yes, I have scaled back on the hypertrophy to focus on barbell and calisthenics strength exercises. Currently cut calories from 3,500 to 2,500 as I would like to focus on muscle definition while growing strong at the compounds as I did gain some bodyfat on my bulk to 102KG.

    Pre-Workout
    Burn Set
    Olympic Weightlifting

    Back
    Circuit 1
    5 Wide-grip Pull-Ups
    5 Pull-Ups
    5 Close-grip Chin-Ups
    Repeat 5x
    Hypertrophy
    Barbell Row - 5 x 10
    Seated Row - 5 x 10
    Barbell Shrugs - 5 x 10
    Biceps
    Barbell Curl - 5 x 5
    Cable Curl - 4 x 10

    Chest
    Bench Press - 10 x 3
    Incline Dumbbell Press to Fly - 5 x 10
    Dumbbell Pullover - 5 x 10
    Shoulders
    Shoulder Press - 5 x 10
    Barbell Front Raise - 5 x 10
    Lateral Raise - 5 x 10
    Hypertrophy
    Triceps Pulldown - 4 x 10
    Triceps Extensions 4 x 10

    Legs
    Squat - 10 x 3
    Lunges - 4 x 10
    Hamstrings
    Stiff-Legged Deadlift - 4 x 10
    Leg Curls - 4 x 10
    Quadriceps
    Leg Press - 4 x 10
    Leg Extensions - 4 x 10
    Calves
    Calf Raise - 100

  • trigden1991
    trigden1991 Posts: 4,658 Member
    You are changing your programme, your diet and your goals. This is a classic way to spin your wheels and make no progress!

    Pick a plan that is sensible, eat towards that goal and keep going for a minimum of 12 weeks.
  • cupcakesandproteinshakes
    cupcakesandproteinshakes Posts: 1,092 Member
    trigden1991 wrote: »
    You are changing your programme, your diet and your goals. This is a classic way to spin your wheels and make no progress!

    Pick a plan that is sensible, eat towards that goal and keep going for a minimum of 12 weeks.

    This. Longer than 12 weeks. Plus unless you are very advanced or a coach ( doesn’t sound like it or you wouldn’t be posting to get advice from strangers) then get on an established programme. Or get a coach

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