Workout routine thoughts? solid?

[Gbaby12]

Rest days are taken as needed, no cardio on cycle. off cycle daily cardio varies between mile of sprints and mile jog. everything 3 sets of 10 to failure. No order for workouts, Example: if I want to do chest 2 days and skip legs.
1.Biceps/Triceps/Forearm/Grip
-Curls -WristCurls -Closesgripbench -Platepinch -inclineCURLS -HammerCurls -Cable overhead -Cablepushdown -barbell curl -wrist extension- dip machine -preacher curls - tricep extension
2. Lat/ Traps/ Delts
-Military barbell press -shrugs -uprightrow -pullups -latraises -dumbellrow -overhead dumbell press -facepull -lat pulldown - seatedrow -shoulder press machine -rear pecdeck flymachine
3. Legs/lower back
-sprints -boxjumps -squats -goodmorning- deadlift -lunges -thigh abduction- legpress -backextension -legextension -leg curls
4.Chest (rotate focus on lower or upper)
-barbell benchpress -incline benchpress -decline bechpress -cable crossovers -flys -dumbell decline press -dumbell incline press -dumbell press -peckdeckflymachine -seated machine press
5. Abs and cardio day is a whole fuckery that I dont want to try and explain

Thoughts, input, feedback? sharing for others to try and for input on valuble changes/fixes that can be made

 

[Kgkle]

I could be wrong here but I was under the impression that if cycling you should have at least 5 days a week in the gym and i would Go for hitting every body part at twice in a week.

 

[Kgkle]

Depends on what your goals are tho. If it's mass or strength they can be different.

 

[Gbaby12]

Generally done 4 to 5 days a week. As far as training body parts twice a week I find that hard to do. I used to do Chest and Biceps together and I found that I would use up most of my energy on the bench and wouldnt have enough to get the maximum out of my curls.

 

[Gbaby12]

and Yes I should of metioned this workout is being done while bulking and primary purpose to target muscles I feel are lacking.

 

[Kgkle]

Okay so muscle mass is the goal? I would try your best to combine some work outs.

Maybe stay legs at one day a week for now. Then progress slowly this is another form of overload you may not beable to do the same weight on your curls because you are tired but you will be making more muscle in the long run.

Have a day where you do your curls first or after shoulders or something light so it's easy for you to keep the strength up.

This goes for any other body part you combine don't favour one muscle group over another.

 

[Gbaby12]

Okay so muscle mass is the goal? I would trydevelop r best to combine some work outs.

Maybe stay legs at one day a week for now. Then progress slowly this is another form of overload you may not beable to do the same weight on your curls because you are tired but you will be making more muscle in the long run.

Have a day where you do your curls first or after shoulders or something light so it's easy for you to keep the strength up.

This goes for any other body part you combine don't favour one muscle group over another.

I have thought about doing the workouts 2 a day, for me to add other muscles into one of these workouts would be near impossible. These workouts give me pumps that make each of them near impossible to finish. as far as favouring goes I've just been trying to target specific muscle groups to develop. My lower Pecs are absolute shit so I've been doing the chest work out 2-3times weekly and starting off with decline press putting more emphasis on the lower pec.

Okay so muscle mass is the goal? I would try your best to combine some work outs.

Maybe stay legs at one day a week for now. Then progress slowly this is another form of overload you may not beable to do the same weight on your curls because you are tired but you will be making more muscle in the long run.

Have a day where you do your curls first or after shoulders or something light so it's easy for you to keep the strength up.

This goes for any other body part you combine don't favour one muscle group over another.

 

[Kgkle]

Okay this is what I've been doing my back is lagging a bit so back is priority. ATM

Monday
Tuse chest/ back
Wes legs/arms (20 sets for biceps 20 for try's)
Thur back/machine chest
Fri
Sat shoulders/ try's
Sun back/biceps/rear delts/ deadlifts.

 

[Kgkle]

If you can do something like this or work towards it you will make progress. But remember its baby steps.
And with the pump part you just have to push through it dude get a good pain tolerance up if you want to test that do moderate weight and high volume you will have a pump out of this world do 15min -30 or count when it starts to burn

 

[Docd187123]

Generally done 4 to 5 days a week. As far as training body parts twice a week I find that hard to do. I used to do Chest and Biceps together and I found that I would use up most of my energy on the bench and wouldnt have enough to get the maximum out of my curls.

That's bc bench press is a much more important lift than curls are.

 

[Gbaby12]

If you can do something like this or work towards it you will make progress. But remember its baby steps.
And with the pump part you just have to push through it dude get a good pain tolerance up if you want to test that do moderate weight and high volume you will have a pump out of this world do 15min -30 or count when it starts to burn

originally I did a routine similar to this that had more muscles packed into each workout. I haven't tried and I do like the idea of working unrelated muscle groups on the same day. Again I would hate to do some squats and end up being too tired to do my best on bench (example) and not get a good chest workout that day. I feel like its much harder to truly wreck the muscle you wish to target when you have a number of other things on the todo list for your workout.

 

[weighted chinup]

Frequency is the god variable when it comes to size.

 

[Gbaby12]

That's bc bench press is a much more important lift than curls are.

I agree which is why chest day gets its own day and biceps get stuck with the rest of the arms.

 

[Jericho]

Generally done 4 to 5 days a week. As far as training body parts twice a week I find that hard to do. I used to do Chest and Biceps together and I found that I would use up most of my energy on the bench and wouldnt have enough to get the maximum out of my curls.

For what is worth.... I used to have this trouble but I started playing around with my carb intake before and during (intra) the workout. Something simple like a Gatorade...even without added aminos and what not makes a BIG difference for me. I always leave the gym now feeling like I could do extra cardio if I didn't have someplace to be.

 

[Gbaby12]

For what is worth.... I used to have this trouble but I started playing around with my carb intake before and during (intra) the workout. Something simple like a Gatorade...even without added aminos and what not makes a BIG difference for me. I always leave the gym now feeling like I could do extra cardio if I didn't have someplace to be.

My issue isn't that being to tired to do my set its just that I can't put maximum effort into multiple things. I did supp bcaas for a while and notice a difference in capacity. As far as endurance I work as a roofer and am used too 12hour restless days in the heat, I do not lack in the field of endurance.

 

[Gbaby12]

I didn't mention that I've been doing this workout while running dbol, so I've been getting insane pumps. At the end of arm day my forearms are throbbing veins popping and look like they have tumors making it near impossible to do my preacher curls.

 

[Kgkle]

You are on gear bro get used to it lol and buckle up and I would up your work outs and drive through them. after you can't do any more lower the weight and keep on trucking.

 

[Sk8man101]

On your shoulder days I would make lats their own day and call it "back day"
Otherwise you'll be there all day.
Your delts have 3 different parts you need to isolate. Then at least a couple heavy workouts for traps too.
For my lats I do on it's own day probably 6-7 lifts, usually my quickest workout of the week so I usually put my abs on this day.

 

[DonQKong]

Where is da steroids in dat programme - Ah trenaballonie it a maka me cahrezey

GH 15 bible (full version) how to get big....

 

[Gbaby12]

On your shoulder days I would make lats their own day and call it "back day"
Otherwise you'll be there all day.
Your delts have 3 different parts you
need to isolate. Then at least a couple heavy workouts for traps too.
For my lats I do on it's own day probably 6-7 lifts, usually my quickest workout of the week so I usually put
my abs on this day.

I snuck lats in there because most trap and delt excercises (ex.rows,pullups) also work lats. I do need some more excercises that target my traps shrugs with barbell isn't enough, as far as Delts go I work different angles, but also need more excercises that focus spefically on the rear.