Tryn2
New member
I was going to stick to powerlifting style but I think I want to switch and do bodybuilding when I get to the way I want to look then I could focus on brute strength. Although they may go hand in hand, I know big weights = big muscles but check this out...
Im contemplating switching tri's and bi's because right now I do chest/tris and back bi's...
I have been doing this first one, the second was a recomendation from another bro...I JUST WANT TO GET FUKN HUGE SO HELP ME OUT BROS.
WORKOUT ONE :
CHEST/TRIS
flat bench 4 x 6-8
inlcine dumbells(Sometime incline bench) 4x8
flyes 3x10
Close grip bench 4 x 8-10
Tri pressdowns 3 x8-10
Seated tri overhead extensions 3 x 8-10
BACK/BIS
Deads 4 x 6-8
Pulldowns to front 4 x 8-10
Dumbell rows 3 x8-10
Standing Bar curls 3 x 8-10
Seated alt dumbell curls 2 x10
Hammer curls 3 x 8-12
LEGS
Squats 5 x 6-8
leg press 5 x 8-10
leg curls 5x 8-10
SKIP A DAY
SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 4 x6-8
Dumbell press,seated 3 x 8-10
Side laterals 3 x 8-10
Bent over lateral raise 3 x 8 -10
Shrugs 3 x 8-10
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WORKOUT TWO :
This second was a reccomendation from another guy
Chest and triceps - just seemed like my tricep routine suffered because they would be toasted after a bunch of pressing movements.
back and biceps - same could be said for these two together
now my split looks like this:
Day 1: Chest and Biceps
Day 2: Legs
Day 3: Shoulder and Triceps
Day 4: off
Day 5: Back and Traps
Day 6: Off
rinse and repeat
it looks like you do a lot of high rep sets on bench, dont know if you benefit from that - I havent tried it. But you could try starting at 135 and then working your way up the pyramid to your set of 4
your back might need some more exercises
this is what I do and it has worked well for me
chest and biceps
-Bench Press sets of 10,8,6,4 reps
-Incline Bench sets of 10,8,6,4
-DB Flies 3 sets of 8-10
-Standing bb curls - 4 sets
-DB preacher curls 3 sets
-Hammer Curls 3 sets
-sometimes curl bar at the end to finish it off
Legs
-Squats - 5 sets
-Leg Extensions - 3 sets
-Leg curls - 3 sets
-A multitude of calf raises
Shoulder and Triceps
-Close Grip Bench Press 4 sets
-Weighted Dips - 4 sets
-Military Press - 3or 4 sets
-Lateral Raises - 3 sets
-Front Raises - 3 sets (usually toast by this point)
-Skull crushers with a curl bar - 3sets
Back and Traps
-Weighted pullups(low added weight lol) 3 or 4 sets
-BB rows - 4 sets
-Seated Cable Rows - 4 sets
-SLDL - 4 sets
-BB shrugs (bar in front and back) 3 sets of each
-Rear Delt Raises
(I would throw in db rows but I work out at home and only have up to 60lb db's)
Each muscle group gets worked twice a week, once directly and once indirectly (sort of). Unfortunately shoulders take quite a beating so I might not do as many shoulder exercises as I listed. My reps usually range between 10 and 8, but if I think I can pump out 2 more than I will (thankyou mr. metzner
Im contemplating switching tri's and bi's because right now I do chest/tris and back bi's...
I have been doing this first one, the second was a recomendation from another bro...I JUST WANT TO GET FUKN HUGE SO HELP ME OUT BROS.
WORKOUT ONE :
CHEST/TRIS
flat bench 4 x 6-8
inlcine dumbells(Sometime incline bench) 4x8
flyes 3x10
Close grip bench 4 x 8-10
Tri pressdowns 3 x8-10
Seated tri overhead extensions 3 x 8-10
BACK/BIS
Deads 4 x 6-8
Pulldowns to front 4 x 8-10
Dumbell rows 3 x8-10
Standing Bar curls 3 x 8-10
Seated alt dumbell curls 2 x10
Hammer curls 3 x 8-12
LEGS
Squats 5 x 6-8
leg press 5 x 8-10
leg curls 5x 8-10
SKIP A DAY
SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 4 x6-8
Dumbell press,seated 3 x 8-10
Side laterals 3 x 8-10
Bent over lateral raise 3 x 8 -10
Shrugs 3 x 8-10
-----------------------------------------------------------
-----------------------------------------------------------
-----------------------------------------------------------
WORKOUT TWO :
This second was a reccomendation from another guy
Chest and triceps - just seemed like my tricep routine suffered because they would be toasted after a bunch of pressing movements.
back and biceps - same could be said for these two together
now my split looks like this:
Day 1: Chest and Biceps
Day 2: Legs
Day 3: Shoulder and Triceps
Day 4: off
Day 5: Back and Traps
Day 6: Off
rinse and repeat
it looks like you do a lot of high rep sets on bench, dont know if you benefit from that - I havent tried it. But you could try starting at 135 and then working your way up the pyramid to your set of 4
your back might need some more exercises
this is what I do and it has worked well for me
chest and biceps
-Bench Press sets of 10,8,6,4 reps
-Incline Bench sets of 10,8,6,4
-DB Flies 3 sets of 8-10
-Standing bb curls - 4 sets
-DB preacher curls 3 sets
-Hammer Curls 3 sets
-sometimes curl bar at the end to finish it off
Legs
-Squats - 5 sets
-Leg Extensions - 3 sets
-Leg curls - 3 sets
-A multitude of calf raises
Shoulder and Triceps
-Close Grip Bench Press 4 sets
-Weighted Dips - 4 sets
-Military Press - 3or 4 sets
-Lateral Raises - 3 sets
-Front Raises - 3 sets (usually toast by this point)
-Skull crushers with a curl bar - 3sets
Back and Traps
-Weighted pullups(low added weight lol) 3 or 4 sets
-BB rows - 4 sets
-Seated Cable Rows - 4 sets
-SLDL - 4 sets
-BB shrugs (bar in front and back) 3 sets of each
-Rear Delt Raises
(I would throw in db rows but I work out at home and only have up to 60lb db's)
Each muscle group gets worked twice a week, once directly and once indirectly (sort of). Unfortunately shoulders take quite a beating so I might not do as many shoulder exercises as I listed. My reps usually range between 10 and 8, but if I think I can pump out 2 more than I will (thankyou mr. metzner
