BrockLesnar
New member
I would like some opinions on my routine I have just started keeping a journal and it seems to be helping me make much better gains. It kind of allows me to compete with my self and remember exactly what I lifted the previous time.
I have always worked every body part once a week but now I'm thinking about hitting every body part twice a week. I'm actually on my second week of this routine. I got this idea from the Arnold Encyclopedia, it is the Advanced Lvl 1 just modified a few exercises would like to know what you guys think whether I'm doing too much. I was going to do this for about 4-6 weeks then switch it up maybe do pre exhaustion I dono yet.
Workout #1 Chest/Back/Quads/Hams
1. Flat Bench Press 4x5 (switch to dumbells every third workout)
2. Incline Bench Press 4x8 (switch to dumbells every third workout)
3. Dumbell Flies 3x 10, 8, 6 (do incline flies every third workout)
4. Dips 3 sets of as many as possible with 1 min rest
5. Chin ups 4x10 (alternating grip)
6. T-Bar Row 4x 15, 12, 8, 6
7. Bent over Row 4x 8-12
8. Lat Pulldown 4x10
9. Squats 5x 20,10,8,6,4
10. Leg Curl 4x 20, 10, 8, 6
11. Leg ext 3x 10, 8, 6
12. Straight Leg Deadlift 3x10
13. Crunches 3x25 (I use to do heavy weight on abs and less reps thinking of trying something new here)
14. Machine Crunches 3x25
15. Hanging Leg Lifts 3x 10-15
Workout #2 Shoulders/bis/tris/forearms
1. Behind the neck dumbell press 5x 15,10,8,8,6
2. Lateral raise 4x8
3. Front raise 4x8
4. Shoulder press machine 4x 10,8,6,4
5. Standing barbell curls 5x 15,10,8,6,4
6. Seated incline DB curls 4x8
7. Preacher curls 4x8
8. Hammer curls 4x8
9. Close grip bench 4x 10,8,6,4
10. OH Tricep ext (french press) 4x 15,12,10,8
11. Skull Crushers 4x 15,12,10,8
12. Dips 3x 10-15
13. Reverse cable ext single arm 3x 8,8,6
14. Wrist curl 4 sets
15. Reverse wrist curl 3 sets
Workout #3 Make up day for muscles missed usually sundays (trap, rear delt, calves etc.)
1. Deadlift 5x 15,10,8,6,4 (max once a month)
2. Barbell Shrugs 4x10
3. Seated DB shrugs 4x8
4. Reverse flies (palms facing each other) 4x 12,10,8,8
5. Reverse flies (palms facing down) 4x8
6. Calf raises 2x regular 2x toes pointed out 2x toes pointed in
Mon #1
Tues Rest
Wed #2
Thurs #1
Fri Rest
Sat #2
Sun # 3
So two days rest a week I will be switching it up in a few weeks might drop back down to every body part 1x a week for 2 weeks then one week of no lifting to recover and then back to every body part 2x a week again. Just want to know what you guys think. Danke Schonne.
I have always worked every body part once a week but now I'm thinking about hitting every body part twice a week. I'm actually on my second week of this routine. I got this idea from the Arnold Encyclopedia, it is the Advanced Lvl 1 just modified a few exercises would like to know what you guys think whether I'm doing too much. I was going to do this for about 4-6 weeks then switch it up maybe do pre exhaustion I dono yet.
Workout #1 Chest/Back/Quads/Hams
1. Flat Bench Press 4x5 (switch to dumbells every third workout)
2. Incline Bench Press 4x8 (switch to dumbells every third workout)
3. Dumbell Flies 3x 10, 8, 6 (do incline flies every third workout)
4. Dips 3 sets of as many as possible with 1 min rest
5. Chin ups 4x10 (alternating grip)
6. T-Bar Row 4x 15, 12, 8, 6
7. Bent over Row 4x 8-12
8. Lat Pulldown 4x10
9. Squats 5x 20,10,8,6,4
10. Leg Curl 4x 20, 10, 8, 6
11. Leg ext 3x 10, 8, 6
12. Straight Leg Deadlift 3x10
13. Crunches 3x25 (I use to do heavy weight on abs and less reps thinking of trying something new here)
14. Machine Crunches 3x25
15. Hanging Leg Lifts 3x 10-15
Workout #2 Shoulders/bis/tris/forearms
1. Behind the neck dumbell press 5x 15,10,8,8,6
2. Lateral raise 4x8
3. Front raise 4x8
4. Shoulder press machine 4x 10,8,6,4
5. Standing barbell curls 5x 15,10,8,6,4
6. Seated incline DB curls 4x8
7. Preacher curls 4x8
8. Hammer curls 4x8
9. Close grip bench 4x 10,8,6,4
10. OH Tricep ext (french press) 4x 15,12,10,8
11. Skull Crushers 4x 15,12,10,8
12. Dips 3x 10-15
13. Reverse cable ext single arm 3x 8,8,6
14. Wrist curl 4 sets
15. Reverse wrist curl 3 sets
Workout #3 Make up day for muscles missed usually sundays (trap, rear delt, calves etc.)
1. Deadlift 5x 15,10,8,6,4 (max once a month)
2. Barbell Shrugs 4x10
3. Seated DB shrugs 4x8
4. Reverse flies (palms facing each other) 4x 12,10,8,8
5. Reverse flies (palms facing down) 4x8
6. Calf raises 2x regular 2x toes pointed out 2x toes pointed in
Mon #1
Tues Rest
Wed #2
Thurs #1
Fri Rest
Sat #2
Sun # 3
So two days rest a week I will be switching it up in a few weeks might drop back down to every body part 1x a week for 2 weeks then one week of no lifting to recover and then back to every body part 2x a week again. Just want to know what you guys think. Danke Schonne.
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