idontevenlift
New Member
Ok everybody heres my routine for you to judge. I built it based on my personal experience with several well know routines (korte, bear routine, etc) as well as classic bodybuilding split workout routines. The first exercise in the only exersice you do really heavy - spotting recommended. For other exercises I choose moderate weight, always keeping my form perfect. I am not on cycle now.
Monday
Benchpress - 2x6, 3x4
Front squats - 5x8
Donkey calf raises - 4x10
EZ preacher curl - 3x10
Wednesday
Dedalifts - 2x5, 3x3
Lying one arm rear lateral raise - 3x10
Standing lateral raises - 3x6
Friday
Squats - 2x5, 3x3
Standing calf raises - 3x8
Hammer strenght incline press - 4x8
Dips or skull crushers- 3x10
Saturday
Standing military press - 2x6, 3x4
Pull-ups - 5x8
Barbell curls - 4x10
So this is it. I stretch a lot a do core exercises in between the first 3-4 sets of each session. Going to do this routine for 8 weeks (about to start week 3 on Monday). Also looking forward to your suggestions for some high volume routine - I think its the best choice after this routine.
Monday
Benchpress - 2x6, 3x4
Front squats - 5x8
Donkey calf raises - 4x10
EZ preacher curl - 3x10
Wednesday
Dedalifts - 2x5, 3x3
Lying one arm rear lateral raise - 3x10
Standing lateral raises - 3x6
Friday
Squats - 2x5, 3x3
Standing calf raises - 3x8
Hammer strenght incline press - 4x8
Dips or skull crushers- 3x10
Saturday
Standing military press - 2x6, 3x4
Pull-ups - 5x8
Barbell curls - 4x10
So this is it. I stretch a lot a do core exercises in between the first 3-4 sets of each session. Going to do this routine for 8 weeks (about to start week 3 on Monday). Also looking forward to your suggestions for some high volume routine - I think its the best choice after this routine.
