routines
how u grow is on u, every body is diff. its pretty much what ever works for u cuz i dont do the same muscle twice in one week and rest two days. but thats what works for me. So thats really on you bro.
Everyone is unique and so too should your training regimen be as well. What works well for one may not work well for others. Whatever you do, I DON'T recommend you try to copy anything you see in a magazine. Just because Jay Cutler works out 6 days a week, doesn't mean you'll be able to do his routine. Find what works for YOU.
Many years ago, I got ropped into thinking that I had to work out 5-6 days a week to get big. 2 years later, my progress was at 0 and I injured myself. After I healed, I decided that I needed a boost as I was anxious to work out again after a year of not workink out. So , I tried some AAS without any knowledge at all, made some gains that I quickly lost after my cycle. Because I didn't do any PCT, my body crashed and I lost more size.Frustrated, I gave it up altogether.
It wasn't until 5 years ago , about 2 years later that I started working out again, but educated myself. I didn't necessarily want to be huge, I just wanted to be fit and strong. After doing some research, I came to understand the notion of "Less is More" when it comes to bodybuilding and the importance of proper Nutrition. I went back to what worked for ME and made steady progress.
Here is the Routine that works for me:
Monday
1. Bench 4 sets 12,10, 6,8
2.Cable flies 3 sets 10-12
3.Leg Press 3 sets 8-12
4.Ab (supported leg/knee raises 2sets 20-25
5. Seated shoulder dumbell press 3 sets 8-10
6. lat pull downs 3 sets 10-12
7.calf raises 3 sets 10-15
8. standing bi-curl 1 set of 21's (7,7,7,)
Wednesday
1. Military b-bell press 4 sets ( I like to do these on the Smith machine) 15,10,8,10-12
2. lateral flies 3 sets 10-12
3. Close-grip bench 4 sets 15, 10,7-8,10
4. crunches on ball 3 sets 20
5.Preacher curl machine 4 sets 12,10 ,8, 10
6. Hack Squat 3 sets 10-12
7. seated calfs 2 sets 20
8. Bent-over rows 3 sets 10-12
Friday
1. Leg extension 2 sets of 20
2. Squat 5 sets 15 ,10,8,10,12
3. Incline d-bell press 3 sets 8-10
4. shoulder press on machine 2 sets 15
5. Underhand pull-ups. ( I would usually do 3-4 sets on the weight assistance machine)
6. Standing calf raise 3 sets 10-15
7. Tricep pushdown 10-15
8. Sit-ups 3 sets 20
I would try to some cardio on my days off, whether it be running or playing sports. My body always seem to respond better when I did Full Body workouts as opposed to doing 10-12 sets per bodypart in one session. This way it's spread out over the week. Also, if I missed a day ( which we all do, that's just LIFE) I didn't fret too much because I knew that I had worked that bodypart a some point during the week. This routine looks simple, but it is quite taxing. Usually it took me 1 hr - 75 minutes to finish .
Any thoughts on this ??? I'd love to hear it.
