PowerBuilder
New member
Stats
age 27 weight 230lbs, 27% BF
Bench 300, Deadlift 405, Squat ~225
My squat is so much less than my deadlift because when I do deadlifts my legs are far above parallel and since my arms are long, I do most of the work with my lowerback. My legs are really weak. For the past 5 months I've been working out consistently but I've been doing basically the same workout centered around deadlifts, pullups, and bench. Yeah I've been ignoring legs and shoulders for the most part. I've been focusing on strength but now I seriously need to loose weight. The following is a DC style rotation that repeats about every 3 weeks. I just made up and am planning on starting now. On the push day Im going to do shoulder presses before my chest presses. For reps I have been starting with a weight where I can do about 5 reps and only increase it when I can do 10 reps. I've been doing 2 sets per exercise except for pullups, rows, and side lateral raises where I did 3-4 sets with 10-15 reps. I might try to keep it at a constant 5 reps, 2 sets, what do you think? The thing is if I can only do 5 reps allout on the first set I may only get 2 or 3 on the second set unless I lower the weight a little.
workout 1, week 1:
Supinated Close Grip Chin-Ups
Supp. Wide Grip T-Bar Row
Concentration Curls
Seated BB Forearm Curl
workout 2, week 1:
Front Squats
Good Mornings
LegPress Calve Raises
Weighted Crunches
workout 3, week 1:
Dumbell Press
Rear Lateral Raises
Flat DB Bench Press
Reverse Grip Cable Curl
workout 1, week 2:
Wide Grip Pulldowns behind neck
Dumbell Row
Standing Medium Grip Z-Bar Curls
Behind Back BB Forearm Curl
workout 2, week 2:
Squats
Prone Leg Curl
Standing Calve Raise Machine
Hanging Leg Raise
workout 3, week 2:
Smith Machine Millitary Press
Rear Delts on Fly Machine
Incline BB Bench Press
Dumbell Forearm Ext on bench
workout 1, week 3:
Medium Grip Pullups
Yates Row
Concentration Curls
Dumbell Forearm Curls on bench
workout 2, week 3:
Smith Machine Box Squats
Stiff Leg Dead Lift
One Leg Dumbell Calve Raise
High Pulley Crunches
workout 3, week 3:
Millitary Press
Upright Row
Weighted Dips (leaning forward)
Seated BB Forearm Extension
Here are my last workouts from last week:
Pullups bw+15x4, bw+5x4, bwx3, {bw-50x4,bw-110x10}
Standing DB Curls 50x2, 40x3
T-Bar Row 45x12, 45x12
Smith Machine Box Squats 275x4, 225x8
Front Squats 135x10, 85x15
Prone Leg Curl 110x11, 100x10, 70x15, 60x15
Forearm Ext/Curl Supersets 90x15+30x15,90x15+30x15,90x12+30x12
Donkey Calve Raise Machine 500x15, 500x10+350x8+250x5
Abs Machine 200x9, 110x35
Bench Singles Attempts 135x6,185x2,225x2,275x1,300x1,315-failed
Smith Mach. Millitary Press 225x1, 185x7.
Side Lateral Raises (20x8+15x7+10x5),(20x5+15x5+10x5) drop sets
Weighted Dips bw+25x9, bw+35x5
Abs Mach. 190x12, 190x10
Donkey Calve Raise Mach. 490x18, 490x12
age 27 weight 230lbs, 27% BF
Bench 300, Deadlift 405, Squat ~225
My squat is so much less than my deadlift because when I do deadlifts my legs are far above parallel and since my arms are long, I do most of the work with my lowerback. My legs are really weak. For the past 5 months I've been working out consistently but I've been doing basically the same workout centered around deadlifts, pullups, and bench. Yeah I've been ignoring legs and shoulders for the most part. I've been focusing on strength but now I seriously need to loose weight. The following is a DC style rotation that repeats about every 3 weeks. I just made up and am planning on starting now. On the push day Im going to do shoulder presses before my chest presses. For reps I have been starting with a weight where I can do about 5 reps and only increase it when I can do 10 reps. I've been doing 2 sets per exercise except for pullups, rows, and side lateral raises where I did 3-4 sets with 10-15 reps. I might try to keep it at a constant 5 reps, 2 sets, what do you think? The thing is if I can only do 5 reps allout on the first set I may only get 2 or 3 on the second set unless I lower the weight a little.
workout 1, week 1:
Supinated Close Grip Chin-Ups
Supp. Wide Grip T-Bar Row
Concentration Curls
Seated BB Forearm Curl
workout 2, week 1:
Front Squats
Good Mornings
LegPress Calve Raises
Weighted Crunches
workout 3, week 1:
Dumbell Press
Rear Lateral Raises
Flat DB Bench Press
Reverse Grip Cable Curl
workout 1, week 2:
Wide Grip Pulldowns behind neck
Dumbell Row
Standing Medium Grip Z-Bar Curls
Behind Back BB Forearm Curl
workout 2, week 2:
Squats
Prone Leg Curl
Standing Calve Raise Machine
Hanging Leg Raise
workout 3, week 2:
Smith Machine Millitary Press
Rear Delts on Fly Machine
Incline BB Bench Press
Dumbell Forearm Ext on bench
workout 1, week 3:
Medium Grip Pullups
Yates Row
Concentration Curls
Dumbell Forearm Curls on bench
workout 2, week 3:
Smith Machine Box Squats
Stiff Leg Dead Lift
One Leg Dumbell Calve Raise
High Pulley Crunches
workout 3, week 3:
Millitary Press
Upright Row
Weighted Dips (leaning forward)
Seated BB Forearm Extension
Here are my last workouts from last week:
Pullups bw+15x4, bw+5x4, bwx3, {bw-50x4,bw-110x10}
Standing DB Curls 50x2, 40x3
T-Bar Row 45x12, 45x12
Smith Machine Box Squats 275x4, 225x8
Front Squats 135x10, 85x15
Prone Leg Curl 110x11, 100x10, 70x15, 60x15
Forearm Ext/Curl Supersets 90x15+30x15,90x15+30x15,90x12+30x12
Donkey Calve Raise Machine 500x15, 500x10+350x8+250x5
Abs Machine 200x9, 110x35
Bench Singles Attempts 135x6,185x2,225x2,275x1,300x1,315-failed
Smith Mach. Millitary Press 225x1, 185x7.
Side Lateral Raises (20x8+15x7+10x5),(20x5+15x5+10x5) drop sets
Weighted Dips bw+25x9, bw+35x5
Abs Mach. 190x12, 190x10
Donkey Calve Raise Mach. 490x18, 490x12
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