[ibanezman88]

hey guys, this is the routine i was doing to get big. i'm a mesomorph and my weak points are, my shoulders, my biceps, and my calves.

just remember, this was my routine but i would varry the workout one way or another each weak so i wasn't doing the same thing. so i never do the same workout twice in a row or probably not even in the same month.

this is what i had to do to get my shoulders which were almost not even there up and what i have to do to get my biceps big since they insert real high.
this is how i train. it's very high volume so many people, especially those who aren't my bodytype, will not benefit from this. this is just for those curious folk out there.

and for back 1 and back 2 and legs 1 and legs 2, that just means that there were basically 2 workouts that were my favorites and i would do one similar to one one week and then the other the next week. get it? so 1 and 2 are just alternating from week to week.

again, i varry my workouts from week to week to always keep the muscles in shock.

my "routine" has changed now since incline dumbbell bench press doesn't do anything for me anymore (since i did it all the time and liked it to much) and neither does flat barbell bench press. so i'm switching it up. for chest, i'm doing more pressing movements right now because flies aren't really doing much for me atm. don't ask why but i can feel when something is working and freeweight/machine flies just don't cut it.

but anyway, for a while, this is somewhat the routine i was doing.

Kenny Estrada's Workout Routine

Chest

Pec Deck Flies (warm up) - 3x12-20
Rotator Cuff Warmups (Cable Machine)
Flat Barbell Bench Press - 6x4-12
Incline Dumbbell Bench Press - 3x8-12
Smtih Machine Close-grip Bench Press - 3x8-10
Incline Dumbbell Flies - 3x8-15
EZ Bar Pullovers - 3x10-15

Back 1

Deadlift - 6x3-12
Wide-grip Front Lat Pulldown (warm up) 2 sets
Wide-grip Pullups - 3 sets to faliure
Reverse/Wide-grip Front Lat Pulldown - 5x8-12
T-bar Rows - 3x8-10
Machine One-arm Rows - 3x10-15

Back 2

Wide-grip Front Lat Pulldown (warm up) 3 sets
Wide-grip Pullups - 3 sets to faliure
Reverse/Wide-grip Front Lat Pulldown - 4x8-12
Barbell Rows - 3x8-10
Dumbbell Rows - 3x8-10
Seated Cable Rows - 4x8-12

Shoulders/Traps

Seated Dumbbell Side Laterals (warm up) 2x15-20
Rotator Cuff Warm ups (Cable Machine)
Seated Dumbbell Press - 5x6-10
Smith Machine Seated Behind-the-neck Press - 3x6-8 (slow/very strict)
Standing Dumbbell Front Raises - 3x10-12
Standing Dumbbell Side Lateral Giant Sets (2 sets of 4x8 decending weight by 5lbs)
Standing Cable Side Laterals Behind-the-back - 3x8-12
Bent-over Rear Laterals - 3x10-15
Reverse Flies (Pec Deck) - 3x12-20
Dumbbell Shrugs - 4x8-12
Barbell Shrugs - 3x8-12

Biceps/Triceps

EZ Bar Standing Close-grip Spider Curls - 3x12-20
Standing Dumbbell Curls - 3x8-10
Standing Barbell Curl Giant Sets (2 sets of 4x8 decending weight by 20lbs)
Incline Dumbbell Curls (slow reps) - 3x8-12
Rope Pushdowns - 4x8-15
Decline Skullcrushers - 4x8-15
Machine Dips - 4x8-15
Cable Pushdowns - 3x15-20

Legs 1

Leg Extension - 5x15-20
Squat - 6x4-10
Leg Press - 4x8-12
Lying Leg Curl - 4x10-12
Stiff-Legged Deadlifts - 3x8-12
Standing One-legged Curl - 3x10-12

Legs 2

Leg Extention - 5x15-20
Leg Press - 5x6-12
Hack Squat - 3x8
Smith Machine Front Squat - 3x8
Seated Leg Curl - 6x12



i did calves 3 times a week with little luck. still trying to figure out what makes them grow. to be honest, i don't think mine are gonna grow too much but i'm still training them hard to at least keep them at their biggest.

i trained forearms twice a week to get them big cuz they were small. it worked and i don't really have to do that anymore.

i was doing abbs basically 3 times a week as well.

and if i was bulking, i was doing low intensity cardio once a week at 20min and when cutting, it was cardio 4 times a week at 45min.
always low intensity for me cuz that's what has always worked.

i never had a "routine" for accessory bodyparts so that's why i didn't post them. i just went by feel for those. i go by feel for the most part on everything but with accesories, i didn't really have a game plan.

[robbyybt]

You shoudlnt change your workout each week, gains come from progressive overload which cant happen if your doing different exercises each week. You will also get DOMS everyweek because of all the different motor units being worked which also slows down gains dramatically.

[danp100]

kenny, i have found some new routines to help my lagging biceps. i'm supersetting more but in a different way. i'm using an inside/outside approach on 1 workout and hi/low approach on workout #2.

on back day i do light bi's using the inside/outside. first superset: first exercise is one i can hit the outside muscle (wide grip curl or hammers) second exercise is for the inside muscle ( narrow grip ezcurl or str bar or db curls from outside of my leg to center of my chest). 2nd superset is a reverse of the first, go inside first movement then outside for second movement. just pick diferent exercises. your rep range just be 10-12 per each exercise. then i finish with a concentration movement that hits both muscles. i have added some thickness to my bi's in just 2 weeks.

for workout #2 i'm going hi/low to hit the slow and fast twitch muscle fibers. first exercise is heavy getting maybe 6 reps supersetted with another one simular (either outside or inside grip on both) getting at least 15 reps. this burns like hell. the second superset is like the first but change the grip. and finish with a concentration type curl.

from both workouts its 3 sets per superset and 3 sets of concentration curls.

i'm trying this for a while just to be different and because i've tried all the other routines over the years without must success.

btw i'm working my arms twice a week.

[ibanezman88]

Originally Posted by robbyybt

You shoudlnt change your workout each week, gains come from progressive overload which cant happen if your doing different exercises each week. You will also get DOMS everyweek because of all the different motor units being worked which also slows down gains dramatically.

i've been working out this way ever since i've started and this is what has given me all my gains.

[ibanezman88]

Originally Posted by danp100

kenny, i have found some new routines to help my lagging biceps. i'm supersetting more but in a different way. i'm using an inside/outside approach on 1 workout and hi/low approach on workout #2.

on back day i do light bi's using the inside/outside. first superset: first exercise is one i can hit the outside muscle (wide grip curl or hammers) second exercise is for the inside muscle ( narrow grip ezcurl or str bar or db curls from outside of my leg to center of my chest). 2nd superset is a reverse of the first, go inside first movement then outside for second movement. just pick diferent exercises. your rep range just be 10-12 per each exercise. then i finish with a concentration movement that hits both muscles. i have added some thickness to my bi's in just 2 weeks.

for workout #2 i'm going hi/low to hit the slow and fast twitch muscle fibers. first exercise is heavy getting maybe 6 reps supersetted with another one simular (either outside or inside grip on both) getting at least 15 reps. this burns like hell. the second superset is like the first but change the grip. and finish with a concentration type curl.

from both workouts its 3 sets per superset and 3 sets of concentration curls.

i'm trying this for a while just to be different and because i've tried all the other routines over the years without must success.

btw i'm working my arms twice a week.

sounds good man, when you have high biceps or have that gap between your shoulder and bicep, you just gotta burn them out. however you do that is up to you really.