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Originally Posted by kEEnan6 Hi guys
I'm new to the forums here and I would like your guys' input on this routine ...
I've been training for about 6-8 months and recently got into the healthy diet about 3 months ago. My whole body overall has gotten bigger but lately it just seems my chest is lagging
I've tried all kinds of routines and I'm thinkin about goin with this one
Monday - Bi's and Tri's and Forearms
Tues. - Chest
Wed. - Back
Thurs - Shoulders and Legs
Friday - Bi's, Tri's and Forearms
(i haven't figured out just yet where i'm gonna throw in some ab exercises)
I worked out my chest twice a week with my previous routine (with about 20 sets) each time. I'm thinkin about working the chest once a week now with about 20 sets and every now and then try to shock the muscles
What do you guys think? |
Ok firstly, dont train triceps the day b4 chest, also dont train ur shoulders b4 legs, legs are a huge muscle group - train them alone.
U are training tris twice a week directly and twice a week indirectly - this is WAYYY to much.
5 days a week (IN A ROW) is prolly too much, uve only been training for 6-8 months.
U gave guidelines for ur chest workout, doing 16-20 sets, how many are u doing for back? im guessing its fewer!
Basically what id reccommend is training 3 days a week using heavy compound exercises, and emphasising the big muscle groups: legs back and chest, u get those to grow then the smaller parts will take care of themselves.
First i will tell u some of my general principles then a sample week.
Heres what i did my last chest workout: 5 minutes on the treadmill walking just to get heart rate elevated slightly, then on to the weights.
1)bench press:
.20kg i get 7 or 8 reps to find my groove
.40kg i get 7 or 8 more
.60kg about 6 reps again im just preparing the body, this will allow me to go heavier for the real sets
.80kg i just throw about 4 reps up here
.95 kg i get about 3 reps here
thats the end of the warm ups every set from here is to failure
SET 1: 115kg i have a spotter ready i get 7 reps and he helps me get 1 more
SET 2: 105kg spotter ready again i get 9 reps and we rack the bar
SET 3: 105kg get 6 more
exercise 2: incline dumbell flyes (give my tris a bit of a rest from the pressing)
SET 1: im already warmed up so i dont need to start light, 25kg get 9
SET 2 22.5KG get 10 more
incline presses
SET 1: 40KG 6 reps
SET 2: 37.5KG 7reps
SET 3: 37.5KG`5 reps
I do this roughly every 5 days for chest, mixing up the exercises each time.
for back: group 1: deadlifts, hyperextentions, good mornings
group 2: t bar rows barbell rows dumbell rows machine variations of row
group 3: pull ups (weighted if possible), pull downs
do 1 from group 1, 1 or 2 from group 2 and 1 from group 3 focusing on the heaviest movements, so do barbell rows over machine rows deadlifts over hypers
legs im sure u can figure out, i work on a 5 day rotation, id suggest u do a 7 day since ur relatively new. Do experiment for urself, i tend to use 6-8 reps in general but thats what ive found to work for me (and sometimes ill throw in a higher rep set) find out what sets and reps work for u, i have a gift with numbers but for others keeping a training diary helps
