[bmxron1]

hey guys monday im starting the 12week USP Asteroid stack so im making a new routine to keep this fresh and i wanna make sure i hit everything so i dont get unproportioned. any suggestions? i need to make a new diet too
oh im 5'8 amd 145lbs i wanna get to 160-170lbs maybe more

monday- chest
warmup cable crossovers lght weight 2x12-15
inc bb press 4x10-12
flat bb press 4x10-12
peckdec or crossovers 3x10-12

tuesday-back
pullups 3sets to fail
reverse grip bentover row 3x10-12
one arm db rows 3x10-12
machine high row 3x10-12
stiff leg deadlift 3x10-12

weds- rest day

thurs- bi'sand tri's
warmup lght cable curl 2x15
standing bb curl 4x8-12
preacher curl 4x8-12
super 7's cable curl 3sets
overhead rope extension 4x10-12
closegrip pressdown 3x10-12
rev pressdown 3x10-12

fri- legs and abs
warmup lght leg ex 2x12-20
squats 3x10-12
leg ex 3x10-12
lying leg curl 3x10-12
seated or standing calf raises 7x10
cable crunch
hanging leg raises
machine oblique twists

sat- shoulders and traps
warmup lght machine press 2x15-20
smith rear delt row 4x10-12
smith upright row 4x10-12
db overhead press 4x10-12
smithmachine shrug 3x10-12
inc db shrug @ 70degrees 3x10-12
inc db shrug @ 45degrees 3x10-12

sunday- restday

[GeorgeT]

throw in some deads/hyper extensions with back, take out one of the pressdowns and throw in some skull crushers, possibly take another pressdown out and throw in close grip bench press. Throw in another exercise for the hammies. IMO u dont need to db press if ur bb pressing already, just pick one...This is all assuming you're looking for mass gains. Are there any specific goals you're looking for? (i.e. more width, thickness, bringing up your peak, etc etc.)

[bmxron1]

what would u suggest for the hammies?
i was thinking about skull crushers so i'll take the pressdowns out and the db press.
yea im looking for mass. im a small guy so yea width, thicknes etc. allll of it!

[king james]

BB stiff legged dead lifts

[bmxron1]

just added the deadlifts, thanks

[MikeNYY420]

Originally Posted by bmxron1

hey guys monday im starting the 12week USP Asteroid stack so im making a new routine to keep this fresh and i wanna make sure i hit everything so i dont get unproportioned. any suggestions? i need to make a new diet too
oh im 5'8 amd 145lbs i wanna get to 160-170lbs maybe more

monday- chest
Warm up with presses to warm up the chest, delts and tris.
inc bb press 4x10-12
flat bb press 4x10-12
peckdec or crossovers 3x10-12

tuesday-back
DEADLIFTS 5x 6-12
pullups 5sets to fail
reverse grip bentover row 5x10-12
Hyperextensions


weds- rest day

thurs- bi'sand tri's
warmup lght cable curl 2x15
standing bb curl 4x8-12
preacher curl 4x8-12
French press where it's over your head and you lay on bench 4x 8-12
Close grip bench press 4x 8-12
Rope pressdowns 3x 8-12 reps

fri- legs and abs
warmup lght leg ex 2x12-20
squats 6x10-12
SLDLs 6x 8-12
Leg press or front squats 4x 8-12 re[s
seated or standing calf raises 7x10(Do stairs for your calve and running work better than calf raises.
cable crunch
hanging leg raises
machine oblique twists

sat- shoulders and traps
warmup lght machine press 2x15-20
smith rear delt row 4x10-12
smith upright row 4x10-12
db overhead press 4x10-12
smithmachine shrug 3x10-12
inc db shrug @ 70degrees 3x10-12
inc db shrug @ 45degrees 3x10-12

sunday- restday

Guess what I'm gonna say... DEADLIFT! All the changes are in bold. Is your upper chest the smaller part and that's why you're doing it first?

That back day should hit all of your back. DEads hitting just about all of it to begin with then hit the traps and teres and lats all the an extent with the rows, hit the lats well with pull ups. Hit the lower back well with hypers which will help wiht the deadlift workouts as well.

I didn't do the shoulder but just do some rear delt flies and 6-8 sets of military press and you're all set.

[bmxron1]

rad thansk brutha
yea my upper chest needs work thats why its first.

whats slds?

will doing these hit all 3 points of the tri's?
French press where it's over your head and you lay on bench 4x 8-12
Close grip bench press 4x 8-12
Rope pressdowns 3x 8-12 reps

everything else looks great, thanks for ur help

[prime52]

SLD is straight leg deadlift < essential for hammies
also throw in some hyper extensions and some front squats instead of leg extensions

mike great post with awesome workouts

[bmxron1]

cool thanks prime and mike
i will take the leg ex's out put front ex's in
hyperextensions in and sld in

[MikeNYY420]

Not front extensions front squats. No problem big guy whatever I can do to help PM me anytime, thanks for the reps too BTW. Yes those will hit all heads, you weren't hitting them all before which is why I oput in the French press. I believe that's the best thing you can do for triceps for both strength and size, that's my tricep workout actaully.