[MikeNYY420]

What do you guys think of this routine. It is purely for gaining strength I might start training movements, but for a little while anyway I'm gonna do a body part split.

Day 1)
Flat bench
Incline bench
Decline bench
Close grip bench
Military press
Shoulder press

Day 2)
Pull ups
Deadlift
Bent over rows
Lat pulldowns
Barbell curls
Preacher curls
Barbell shrugs
Dumbbell shrugs

Day 3) Off

Day 4)
Squats
Hack squats
One leg leg extensions
One leg leg curls
SLDLs



I might include some ab stuff and cardio, but I'm not sure since I wanna let my CNS recover on off days, but I also wanna work everything twice a week.

I'm not sure about day 1 because of the intensity and all the pushing movements.
Any suggestions please let me know.

[miggitymags]

I agree with what you hinted at in the end of your post --- with all of your pressing movements for chest, your shoulders are going to be fairly exhausted.. i'd suggest maybe something like this:

Day 1:
Flat bench
Incline bench
Decline bench
Close grip bench
BB shrugs
DB shrugs

Day 2: OFF

Day 3:
Deadlift
Bent over rows
Barbell curls
Preacher curls
Pull ups
Lat pulldowns
Military press
Shoulder press

Day 4:
Squats
Hack squats
One leg leg extensions
One leg leg curls
SLDLs

Just a suggestion.. at least your shoulders will have some time to recoop. Also make sure your main compound movements come first in your workout -- for example, not starting with pullups as you demonstrated.. IMO

[FronttaBackThickness]

except u gone b blown out trying to do pull ups that late. haha.

[ZiR RED]

Too much pressing. Way too much curling. No need for leg extensions and curls.

Br

[KM]

Originally Posted by ZiR RED

Too much pressing. Way too much curling. No need for leg extensions and curls.

Br

Cosign. Couple things:

Remember you saying that you're heavily into powerlifting aside from bodybuilding. Main, multi-joint complex movements should be what your intensity and drive should be focusing on, and placed first. Not your single-joint less effective exercises.

Leg extensions, curls...will not be very effective in strength gains.

Preacher curls and barbell curls are essentially the same movement in nature also. Would say 1, properly done, curling movement is all that is needed.
Triceps work will be beneficial than bicep work.

Don't think you need as many OH presses.
Don't think you need as many chest presses.
Don't think you need two exercises for lat work, hit with other back work.
Don't think you need 2 of the similar shrug work. 1 trap direct exercises is all I think is needed.

Will be intense on your neurological system so you best be eating an ass of food. I also would employ a deload workout/time to allow your body to completely recover.

Good luck brotha.

[MikeNYY420]

Zir what should I replace the curls and leg extensions with. I'm at home doing thisso I don't have all the machines.

Originally Posted by KM

Cosign. Couple things:

Remember you saying that you're heavily into powerlifting aside from bodybuilding. Main, multi-joint complex movements should be what your intensity and drive should be focusing on, and placed first. Not your single-joint less effective exercises.

Leg extensions, curls...will not be very effective in strength gains.

Preacher curls and barbell curls are essentially the same movement in nature also. Would say 1, properly done, curling movement is all that is needed.
Triceps work will be beneficial than bicep work.

Don't think you need as many OH presses.
Don't think you need as many chest presses.
Don't think you need two exercises for lat work, hit with other back work.
Don't think you need 2 of the similar shrug work. 1 trap direct exercises is all I think is needed.

Will be intense on your neurological system so you best be eating an ass of food. I also would employ a deload workout/time to allow your body to completely recover.

Good luck brotha.

I tried to find more multi joint exercises, but the presses and overhead stuff's all I could come up with, any suggestions.If was training my traps before with two or three different exercises to make them sore the next day. And I ended up getting really strong and bigger traps. But I do eat a shit load of food, trying to eat more though.