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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.4
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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
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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
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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.1
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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
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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.1 -
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 coach2
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