[king james]

Hey guys, i plan on really getting sliced and diced up for this summer! If anyone wouldnt mind taking a peek at this routine i would appreciate some feed back! I have all my work on excel and not sure how to post the link to the file but il just try and place it all in this little box ;(

I plan on bulking upto 225lb+ this winter and then going for a solid 200lb over the summer but will see how it goes and how i look when i take the steps to shed the bf. So this is my idea thus far...

Chest - Triceps - Side delts

DB incline press 3x10

DB incline fly's 3x10

Cable flys (lower pec) 3x10

BB incline press 3x10

DB side laterals 5x10

*Super set*

Push downs 3x10

DB over head 2 arm extension 3x10

Rope press downs 3x10



Back - Biceps - Abs

BB dead lifts 3x10

Rev grip pull downs 3x10

Close grip pull downs 3x10

Cable rows 3x10

Smith machine behind the back shrug 3x10

DB hammer curls 3x10

BB curls 3x10



Legs

Machine leg press

Machine leg extension

* Super Set *

Machine hamstring curls

DB walking lunges

Machine 45* leg press

Calves 5x25



Chest - Triceps - Side delts

Machine incline press 3x15

Machine flat press 3x15

Machine flys 3x15

Cable flys (lower pec) 3x15

Machine dips 3x15

Cable laterial raise 5x15

*Super set*

Rope press downs 3x15

Cable one arm extensions 3x15

Push downs 3x15


Back - Biceps - Abs

BB rows (overhand grip) 3x15

*Super set* ~ Machine reverse flys

Wide lat pull downs 3x15

*Super set* ~ reverse inner grip

Cable rows 3x15

Cable rope infront lat pull downs 3x15

Smith machine behind the back shrug 3x15

Cable head knocker curls 3x15

DB concentration curls 3x15



Legs - Shoulders

DB shoulder press 5x15

Leg press 5x25

One leg extension 3x15

DB hamstring curl 3x15

DB walking lunges 3x15

45* leg press 5x25

Calves 5x25


Sunday OFF Diet Macros Not Sure About ???

[ZackKnight]

Why would u not start your leg workout with a regular leg press or squats? just out of curiosity

everything else looks pretty solid to me... what else are u looking for?

[dirtydawg]

i agree that you need to start off most of your workouts with mass builders.. for example, in your chest routine, i wouldn't do flyes and then come back to BB presses. or in your bi routine, i wouldnt start with hammer curls and then come back to BB curls..

i don't know what your body best responds to, but it seems like this workout is on pace for overtraining with allot of overlapping movements. i think you could shorten these up quite a bit, or take an extra day off, and still have just as much success..

just my opinion.

[prime52]

I would put in 2 presses before i hit the fly motion
I agree with the others, would start off with squats or regular leg press also eliminate extensions and do front squats better, also dead lifts both regular and straight leg dead lifts are a must. also might wanna to think about training 5 days one week then try 6 the next. if you were on AAS then it would be possible to train 6 days a week no problem, even then i would alternate 5 days one week 6 the next

[LIFTBIG18]

cosign with prime and the others bout presses and the squats first

you may want to try some negative reps and maybe a throw more supersets every few weeks to keep your body guessing

[ZiR RED]

I don't understand why you are splitting "side delts" away from your entire delt workout. An over head press hits all three, and in my opinion, if you are doing rows and chest presses in correct form, is all you need for delts.

Too many machines on some of those days. Why the OKC lust?

No squats, no rumanian/straight leg dead lifts. The only two exercises you need to build your quads and hips, why leave them out?

Br

[king james]

lol* and the reason why i ask this now in the winter, i like to plan ahead. Thank you all very much for the feed back! i will deff take all into consideration.

ZirRed-i felt that over headpresses on one day yes would work overall mass for the delts, chest day working front, back day working rear and thought doing sides twice would make them twice as nice :) ? Guess i was wrong but thats why i posted right.

I agree doing some of the basic bread and butter movements before i work onto the smaller ones to finish sounds good.

I might take gear while i do this over the summer, 1g test - anavar.

Do you guys think a PUSH/PULL...OFF...LOWER/PUSH/PULL...OFF...work?

How do you guys train in the "on" season or summer time? different from the "off" season?