My routine...waddya think??

[hammer53]

DAY #1

BICEPS
1a. Preacher Curl 4 sets 8-8-5-5
[super-set 1a + 1b]
1b. Alternate Hammer Curl 4 sets 10-10-10-8

2. Seated Close-Grip Concentration Barbell Curll 4 sets 10-8-8-5

3. Overhead Cable Curl 4 sets 10-10-8-5

4. Standing Bicep Curl 4 sets 10-10-8-5

TRICEPS
1a, 1b, 1c. Reverse Grip Tricep Pushdown (Str8 bar, V-bar (Regular Grip), Rope) 4 sets each 8-8-8-8

2. Tricep Dumbbell Kickback 4 sets 12-10-10-8

3. Skullcrushers 4 sets 12-10-10-8

(4. Dips)

DAY #2 - CHEST

1. Barbell Bench Press - Medium Grip
4 sets 12-10-10-10

2. Barbell Decline Bench Press - Medium Grip
4 sets 12-10-10-10

3. Butterfly (Pec Deck)
4 sets 15-12-10-10

4. Cable Crossover 4 sets 15-15-12-10

5. Incline Barbell Press 4 sets 15-10-15-10
(first 2 sets close grip/last 2 wide grip)

DAY #3 - SHOULDERS

1. Front Dumbbell Raise 3 sets 10-10-10

2. Seated Bent Over Rear Delt Raise 3 sets 12-10-10

3. Seated Dumbbell Press 4 sets 15-12-10-10

4. Standing Low-Pulley Deltoid Raise (cables)
4 sets 15-12-10-10

5. Bent Over Low-Pulley Side Lateral (cables)
4 sets 15-12-10-10

DAY #4 - FOREARMS

1. Palms-Down Dumbbell Wrist Curl Over Bench
3 sets 10-10-10

2. Palms-Up Dumbbell Wrist Curl Over Bench
4 sets 15-12-10-5

3. Seated Palm-Up Barbell Wrist Curl
4 sets 15-12-10-5

4. Seated Palm-Down Barbell Wrist Curl
3 sets 10-10-10

5. Standing Palm-Up Barbell Behind Back Wrist Curl
4 sets 15–15–10-10


DAY #5 – BACK

1. T-Bar Row 3 sets 15-15-15

2. One-Arm Dumbbell Row 4 sets 15-12-10-10

3. Seated Cable Rows 4 sets 12-12-10-10

4. Underhand Cable Pulldowns 4 sets 10-10-8-8

5. Superman’s

 

[gottabadrash]

what about legs? they are the most important part to train, squats=gains
a day just for forearms? wow now ive heard it all, plus you do them b4 your back workout.... you should condense your training to a three day split its more effective and will keep you from overtraining, which you are doing now

 

[AngryMuscles]

i'd suggest flyes over pec decks, dude. but if it's working for ya, good! why not include shoulders during your chest days too??

 

[hammer53]

i posted an older version of my workout i had saved to word by mistake...my bad...i didnt realize

day 1 is bis/forearms now
forearm day is tricep day
day 6 is legs

i like my six day so i can concentrate on each muscle (aside from day 1 split bi's/forearms, but they compliment eachother) i also feel that each exercise hits the different regions of each muscle. Some weeks, if i need an extra day off, i combine chest/tri's which also compliment eachother well.

i dont believe its over training (but i could be wrong), i get/have gotten good results with this (style) routine... i tried a 5x5, 2x8 routine, but felt like it wasnt working for me...

i was considering on tryin the 5x5 for my next cycle (prop/tren), but im tryin to cut/burn more calories at present, and although some will say higher rep lower weight type routines do not acheive this, i believe they do, i go with what gets results for me...but your body may be different...

what exactly is overtraining? and how would one know if they are?

 

[string_bean00]

Too much arm work...no deadlifts, and no leg work?

 

[hammer53]

Too much arm work...no deadlifts, and no leg work?

i was thinking that it was too much arm work, but i have since split bi's/ tri's to different days...

dont do deadlifts

legs are now day 6

 

[hammer53]

i often switch at least one exercise up a week, to kill the monatony, and also throw in some ballistic sets, 1 1/2's, 21's, and do a lot of negatives as well...

is changing this up a bad idea??? i get bored doing the same exact routine every time..and sometimes the gym is crowded so to keep the momentum i switch it up...

 

[pharon]

what exactly is overtraining? and how would one know if they are?

Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery.
The most common symptom is fatigue. This may limit workouts and may be present at rest. The athlete may also become moody, easily irritated, have altered sleep patterns, become depressed, or lose the competitive desire and enthusiasm for the sport. Some will report decreased appetite and weight loss. Physical symptoms include persistent muscular soreness, increased frequency of viral illnesses, and increased incidence of injuries.

thats wat articles says, but im tryin to know from guys who overtrained here!

 

[Steel77]

too much focus on arms you need to incorporate more compound exercises and you will notice arms will grow as well. just my 2 cents
day1: chest/tri's
day2: back/ bi's
day3: legs
day4: shoulders

 

[pullinbig]

no disrespect meant but....... that routine sucks.

 

[hammer53]

no disrespect meant but....... that routine sucks.

'

hehe so ive heard... i think ill try to adapt a new one, but for some reason, i really enjoy this one! i dont feel like i get enough exercise on a 3 day split , so I want to keep at least a 5 day... i need to put a new one together but im not the most knowledgeable when it comes to it, as you can see!!!

my diet and cardio are down, im getting some results from this routine, ie. dropping bodyfat (dropped almost 2%) in 3 weeks while maintaining within 5 lbs of my goal 170-180lns (currently 177), and im noticing increased definition in my arms, shoulders, and back... just no real increase in mass, but thats ok with me...

im going to check out the threads here and take a new routine to the gym next week.... the only problem i see is switching routines to new exercises, im afraid i wont be able to lift as heavy/often...

 

[parker210]

have you tried a 5x5 routine

 

[hammer53]

have you tried a 5x5 routine

no, i tried what i thought was a 5x5 , but i need to do some more research on it...

 

[hammer53]

pulled this off the net...

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

day 2 back/shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

day 3&4 rest

day 5 bis/tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

day 6 legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15

ill give it a try, but im going to not take day 3 as a rest day, but rather do some forearms/abs, and probably add it as a boxing day.

in a 5x5, do you do abs everyday? i typically alternate light abs/heavy abs/no abs from day to day...

 

[Eat it or Beat it!!!]

how about u just get rid of the forearm workouts for a few weeks and just run with this routine. you seem to try you forearms flat out....give them a break for awhile...you never no they may grow!

 

[pharon]

i know i might sound lazy ,,, but how can u guys convence urselves to play forearms !!
i never play it but it just keep growing

 

[AngryMuscles]

genetics. it's always about genetics. some people do them, some don't. some prefer to do it, some don't want too.

 

[parker210]

thats to much for the 5x5 keep it simple.

 

[hammer53]

i might trim off an exercise for a few of those days...its a routine in progress, i have til monday to get one down, so i might play with it for a while...

my forearms are growing and definately getting some nice cuts to em... i might not have the height (only being 5-5) but I def have a nice genetic frame to work with, broad shoulders, big legs...

i have my diet in check, my cardio routine is great, im losing weight cutting up, but I need the next important aspect, my routine!!! i got about 7 weeks left of my current cycle (in my sig) and i think ill do the 5x5 for at least 5 weeks, maybe change it up when i plateu or hit the wall/feel overtrained...i was reaading on another board that changing routines up every once and a while is good...i dont remeber the specifics...but it made sense when i read it...