[foxrider1]

hey

ok..

monday:back, bi's

heavy power cleans:3 sets.. reps..10 then 8 then 5.
barbell rows:3 sets 10 reps
latpulldown: 3 sets of 12-15 reps
standing dumbell curls: 3 sets 8-12 reps
barbell curls: 3 sets of 10(HEAVY)
maybe sumthing else here for bi's..depends.

(is this to much or not enough???)

tuesday:shoulders, chest, tri's,

flatbench press: 4sets 8-10-12-8
incline bench: 3 sets of 8-12 reps
standing dumbell extensions:3 sets of 8-10 reps
barbell pull overs: 3 sets of 10
military press: 4 of 10 reps

(is this to much or not enough???)

wednesday: off, maybe 20 mins cardio,

thursday:, back, bi's,traps

heavy power cleans:3 sets.. reps:10 then 8 then 5.
barbell rows:2 sets 10 reps
latpulldown: 3 sets of 12-15 reps
standing dumbell curls: 3 sets 8-12 reps
barbell curls: 2 sets of 10(HEAVY)
shrugs:4 setss 10 reps

(too much maybe??)

friday: shoulders,chest, tri's

flatbench press: 4sets 8-10-12-8
incline bench: 3 sets of 8-12 reps
standing dumbell extensions:3 sets of 8-10 reps
barbell pull overs: 3 sets of 10

saturday:legs,traps
BB Shrugs:4 sets 10-12 reps
DB shrugs: 3 sets 10-12 reps
squats: 4 sets of 6-10(heavy)
lying leg curl:depends on how i feel

sunday: off


i do abs..like 3 -4 times a week..



im bulking atm, eating extremely CLEAN getting 3000 cal a day about 150g protein, drinking plenty of water...

i dont no if this routine is way to much or not?????????

please tell me if it is..

and tell me what i can change..

the excersizes arnt in any order yet, il change that around when i know how i feel while working out..i might of made some mistake but yeah.

dont laught at this please lol thanks.

[mm1snapper]

Man oh man you are going to over train with something like this... Switch to this.
Monday: Back/Bi's
Tues: Off
Wed: Legs/Shoulders/Traps
Thurs: Off
Fri: Ches/Tri's
Sat/Sunday: Off

Im a firm believer that you shoud never work the same body part more than once per week(Except ab's/calves.)

Bi's- Add 21's(Search at bb.com if you dont now what they are)
Chest- Flat barbell bench, Incline barbell bench, Dumbbell bench press, Flat Dumbbell fly's.
Tri's-Cable pull downs, Skull crushers, Close grip bech press.
Shoulders- Barbell military press, Dumbbell military press, Lateral Raises.
Traps- Barbell Shrugs, Dumbbell Shrugs
Legs- Barbell Squats, Hack Squats, Leg Press, Leg extensions, Leg curls.

Here are some basics that you should use in your lifting routine.

[42gunz]

i think your okay, but why legs only once a week?

[gringo220]

Don't train things twice a week.

[42gunz]

Originally Posted by gringo220

Don't train things twice a week.

you can train things twice a week, just cant use as much volume. i have done it both ways. dedicating one day to one body part just isnt efficient use of my time...

right now i train things twice a week and i feel good, and im making progress, you can refer to the log i have posted in the training log section. those numbers arent great , but they are legit...

DC training also promotes this as well..

im sure if you do some research will find traing a body part twice a week is beneficial.... national strength and conditioning association is a good place to start

[gringo220]

^I'll have to check into that. the only things I've ever trained twice a week are my arms if I feel I didn't get them good during the week. but i'll read on what you've said. Thanks.

[mm1snapper]

Taining things twice a week can cause severe over training which may result in injury. The only people that should do this is pro's who are on steroids because there bodys will recover faster.

[KM]

Originally Posted by mm1snapper

Taining things twice a week can cause severe over training which may result in injury. The only people that should do this is pro's who are on steroids because there bodys will recover faster.

I disagree. I think training a body part twice a week depends on that person's recovery time. For some it may be overtaining, but for some it may not. Nutrition and sleep are very large factors as well.

[mm1snapper]

Originally Posted by KM

I disagree. I think training a body part twice a week depends on that person's recovery time. For some it may be overtaining, but for some it may not. Nutrition and sleep are very large factors as well.

Nothing personal but you really annoy the hell out of me. Sorry had to get that out there. Bad mood today.

And honestly hom many people who are semi new to training have a good diet and get enough sleep? Not many...

[KM]

Ones who are learning. And may I ask why I bother you? I try to help people out best as I can. If that's a problem, then there's not much I can do. Yes, some of the things I say may be false, but that's the process of learning.

[mm1snapper]

Like i said man its nothing personal i just am in a bad mood and your avatar annoys me lol. I now im not much to look at but that gold is like WOW.

[Cain Marko]

Im with snapper on this one, training anything more than once every 6-7 days is probably to much. And as long as he is eating right he should make good gains even with a slightly less packed routine.