What do you all think about my routine?

[joseppe]

monday: chest, shoulders, tri
flatbench-2 wrmups with 135 then 3x5-12 reps 315lbs work sets Note, all warmup sets 1 of 50 reps. 1 of 30 reps for a burn and deep warm up. pre-exhaust.
incline- no warm up. 3x10 225lbs
decline 3x6 315lbs
cablecrossovers 3x10
3 sets dips failure
3 sets pushups failure
lateral raises with dumbells 40's or 50's whatever you can handle with good form. 3x10
military press 3x10
french press 3x10 45's ez curl bar done.

Tuesday back, trap, bis
lat pulldowns warm ups 3 sets
T-bar bent rows (without the pad) floor rows 2 sets warmups 3x8-10 4 or 5 plates
one arm dumbell pulls 3x10 110lbs
Dead lifts 3x10 315lbs---405lbs workload
bumbbell shrugs then on to bis.
ez bar or straight bar 3x10 45's, done!

Wednesday legs
leg extentions 3x10
leg curls 3x10
calves 3x10
leg press 8 sets each one progressing with an additional plate to failure.
squats 3x10

Thursday, shoulders traps
military press 2 warm ups 50-30 reps 3x8-10 workset
upright rows 3x10 45's
lateral or bent lateral raise 3x10 bumbells
dumbell heavy shrugs 130"s etc..... 3x10

friday light chest and back. 5x10 1 exercise (arms day) bis tris
3x10 of 2 or 3 exercises per = 9 sets total per muscle group. In other words 9 sets for bis and 9 sets for tris.

saturday and sunday rest....

My heavy bench and back days are at the begining of the weak. Keep in mind alternate barbell for dumbell each workout. One monday will be all straightbar, the next will be all dumbell to keep the muscles guessing.

 

[Ramstein II]

Too much volume. It's ok to do heavy/light days for bodybuilding, although this works better for strength training.

I'd do something more like this all for 3-5 sets:

A: High intensity day Push: All sets in the 8-12 rep range with a drop down (ie. "drop set" or "burn down") on the last set. two chest exercises (one flat or decline; one incline). one shoulder exercise. one triceps exercise.

B: High Intensiy day Pull: same format as above: two back exercises (chin and row ideally). one rear delt/upper back exercise (ideally elbows out rowing movement) (optional--I like these). one biceps exercise.

C. High Intensity Legs: Two quad exercises. one hamstring exercise. one calf exercise.

A2, B2, C2: Low intenisty Push, Pull, Legs: Same format as above except all sets in 12 rep range 3 sets only. No drop downs.

I'd do this routine 2 on; one off. (e.g. A, B, rest, C, A2, rest, B2, C2, rest, A, B, rest etc...

This is a way of working in high intensity without having to do low reps assuming bodybuilding and mass is more of your goal over strength and power. I built this around your desire for heavy/light training (which I do from time to time myself).

If your lower back gets worked on your leg day, then do supported exercises on your back day (e.g. t-bar over barbell rows).

Work abs as needed, such as on your pull day.

Bro, let me just reiterate: YOUR DOING TOO MUCH (especially for chest). Your muscles can only grow so fast no matter what kind of sauce your putting on your pasta. Stimulate growth and stop. I don't like "HIT" training, but I don't like super volume training either--it's over kill. Work hard; take short rests; and get out of the gym. The workout I prescribed above is a lot too, but it will at least get you in the right direction. Heavy, hard lifting with lots of intensity is more important than doing every exercise you know for each bodypart. Don't follow the routines in the bodybuilding magazines. Learn from us--we've made all the mistakes over the years so you don't have too.

 

[jasthace]

I don't like the amount of strain and wear you're placing on you shoulder joints.with all of the presses involved for chest and 2 x shoulder routines
You may have trouble in future if you train like this for too long a period..

 

[joseppe]

Appreciate the time you've taken to write that Ramstein! Let me get this straight, are you saying 3-5 sets total for chest 2 exercises? And 1exercise for shoulders and 1 for tris at say 3 sets?. wow! that is low volume for real!
I used to workout with some guys back in the day when we used to get on one exercise and "ride" until the wheels fall off. In other words set after set after set. 50 sets of 10 dips/500 reps eod. We got huge doing that, some cats got humongous. I just want to know the way to get the very biggest "freaky" huge. So you're saying low volume, high intensity, heavy light. I want 21 inch arms and traps up to my ears! what do you think about animals 5x5 monday wed and friday workout?

 

[CaNe]

Ok, so, the biggest muscles in you body, i.e. your legs, are being given the least amount of work. You need to rethink this.

oh, and if you have time and energy to do leg extensions, then you can spend that time and energy with something more productive. Seriously, leg extensions blow, and hurt your knees. That goes for some of the other exercise selection.

Ramstein gave some good stuff, just make sure you make the right exercise choices.

GL

 

[Ramstein II]

Appreciate the time you've taken to write that Ramstein! Let me get this straight, are you saying 3-5 sets total for chest 2 exercises? And 1exercise for shoulders and 1 for tris at say 3 sets?. wow! that is low volume for real!
I used to workout with some guys back in the day when we used to get on one exercise and "ride" until the wheels fall off. In other words set after set after set. 50 sets of 10 dips/500 reps eod. We got huge doing that, some cats got humongous. I just want to know the way to get the very biggest "freaky" huge. So you're saying low volume, high intensity, heavy light. I want 21 inch arms and traps up to my ears! what do you think about animals 5x5 monday wed and friday workout?

3-5 sets per exercise. e.g. 2 chest exercises x 3-5 sets each = 6-10 total sets for chest.

Yes, this is significantly lower volume. You might be surprised with the results. Give it a good 6 weeks. Pick the basic, strong exercises. Put a lot into each set. No need to hold back since the routine is short. QUALITY over quantity. Eat appropriately for your goals and you'll get there. But be realistic. Imagine what one pound of meat looks like. That's about the size of one pound of solid muscle on your body. Think about what five pounds of meat looks like. Think about how hard it is for your body to synthesize mass like that. Don't get hung up on the scale. Take your measurements. Concern your workout with adding weight using perfect form and increasing your measurements. A lean muscle looks better than a fat muscle. Keep that in mind as you seek mass. Good luck.

 

[joseppe]

3-5 sets per exercise. e.g. 2 chest exercises x 3-5 sets each = 6-10 total sets for chest.

Yes, this is significantly lower volume. You might be surprised with the results. Give it a good 6 weeks. Pick the basic, strong exercises. Put a lot into each set. No need to hold back since the routine is short. QUALITY over quantity. Eat appropriately for your goals and you'll get there. But be realistic. Imagine what one pound of meat looks like. That's about the size of one pound of solid muscle on your body. Think about what five pounds of meat looks like. Think about how hard it is for your body to synthesize mass like that. Don't get hung up on the scale. Take your measurements. Concern your workout with adding weight using perfect form and increasing your measurements. A lean muscle looks better than a fat muscle. Keep that in mind as you seek mass. Good luck.

Yeah, that sounds right on. My legs got huge off of squats and leg presses before, about 5 sets each is what I was doing and the response was noticeable in a short period of time. So I bet that same principle works with every major muscle group.
I know what you mean about getting hung up on the scale, thats not hard to do! It worries me every time I get on it. Im heavy right now.
what is your weight/ height?

 

[jasthace]

Seriously, leg extensions blow, and hurt your knees.

But they're a great exercise for achieving separation in the thighs.
Two sets a day @ 25-30 reps brings on thigh definition quick smart.

 

[CaNe]

But they're a great exercise for achieving separation in the thighs.
Two sets a day @ 25-30 reps brings on thigh definition quick smart.

lol...cracking up over here, that was good.

 

[Ramstein II]

Yeah, that sounds right on. My legs got huge off of squats and leg presses before, about 5 sets each is what I was doing and the response was noticeable in a short period of time. So I bet that same principle works with every major muscle group.
I know what you mean about getting hung up on the scale, thats not hard to do! It worries me every time I get on it. Im heavy right now.
what is your weight/ height?

I'm 6'0, 195 at low bodyfat. I don't know what percentage, but it's very low, certainly under 10%. I have a 30 inch waist. So, no, I'm not massive by pro bodybuilder standards. I've been as heavy as 240 with huge bulky legs, chest etc... Being hard and cut is soooooo much better. I look much smaller in clothes but much more "like a bodybuilder" with my shirt off.

 

[joseppe]

monday: chest, shoulders, tri
flatbench-2 wrmups with 135 then 3x5-12 reps 315lbs work sets Note, all warmup sets 1 of 50 reps. 1 of 30 reps for a burn and deep warm up. pre-exhaust.
incline- no warm up. 3x10 225lbs
decline 3x6 315lbs
cablecrossovers 3x10
3 sets dips failure
3 sets pushups failure
lateral raises with dumbells 40's or 50's whatever you can handle with good form. 3x10
military press 3x10
french press 3x10 45's ez curl bar done.

Tuesday back, trap, bis
lat pulldowns warm ups 3 sets
T-bar bent rows (without the pad) floor rows 2 sets warmups 3x8-10 4 or 5 plates
one arm dumbell pulls 3x10 110lbs
Dead lifts 3x10 315lbs---405lbs workload
bumbbell shrugs then on to bis.
ez bar or straight bar 3x10 45's, done!

Wednesday legs
leg extentions 3x10
leg curls 3x10
calves 3x10
leg press 8 sets each one progressing with an additional plate to failure.
squats 3x10

Thursday, shoulders traps
military press 2 warm ups 50-30 reps 3x8-10 workset
upright rows 3x10 45's
lateral or bent lateral raise 3x10 bumbells
dumbell heavy shrugs 130"s etc..... 3x10

friday light chest and back. 5x10 1 exercise (arms day) bis tris
3x10 of 2 or 3 exercises per = 9 sets total per muscle group. In other words 9 sets for bis and 9 sets for tris.

saturday and sunday rest....

My heavy bench and back days are at the begining of the weak. Keep in mind alternate barbell for dumbell each workout. One monday will be all straightbar, the next will be all dumbell to keep the muscles guessing.

I toned that bitch way down! Now its 2 exercises per large body part 1 for smaller body parts. 3-5 sets per. Its working way better now. Im hard as a rock and stronger, not as exhausted all the time. Im already bigger, Thanks Ramstein.