I am on PB's routine right now, but after summer i want to go on another routine for 3-4 months, then switch back to PB's, to keep my muscles guessing, and mentally into it all. Something i just have to do. So i am going to start trying to build myself a routine for my goals and my body. Here is what i have to start with...the foundation.
Monday::::::::
Squat - 2 x 5
Leg Press - 1 x 20
Lunges - 1 x 8-12
Outer Hips - 1 x 12
Standing Calves - 3 x 6-10
TUESDAY::::::::
Wide Grip Flat Bench - 2 x 6
Low Inclined Dumbless Press/Hammer Grip DB press - 2 x 8-12
Close Grip Bench - 2 x 8-12
Tricept Overhead Extention- 1 x 8-12
Shoulder Press - 2 x 6-8
Bent lat raise - 2 x 20
WEDNESDAY::::::::::
Abs
Forearms
THURSDAY::::::::::::
Deadlift (variate) - 2 x 5
Widegrip Lat Pulldowns - 1 x 8-12
Row - 2 x 6-8
Reverse Close lat pulldown - 2 x 8-12
Shrugs - 2 x 10
Widegrip Curls - 2 x 8-12
Hammer Curls - 2 x 8-12
FRIDAY::::::::::;
Abs
Close grip dips - 2 x 8-12
Tricept Pushdown - 1 x 8-12
Saturday:::::::::
OFF
Sunday:::::::::::
Forearms
Inclined curls - 2 x 8-12
Reverse Grip Curls - 2 x 8-12
I deleted a few sets and excersizes. The basis behind my routine, so far, is my arms i feel are being undertrained compared to my whole body, and they have always healed very fast. And i am giving my back, the same amount of rest and my arms, Which i don't like. I also feel i need a heavy compound shoulder excersize, and threw in 1 set of shoulder press. I put abs on seperate days because i like to get home from the gym still pumped on what i lifted that day for my protein shake.
Monday::::::::
Squat - 2 x 5
Leg Press - 1 x 20
Lunges - 1 x 8-12
Outer Hips - 1 x 12
Standing Calves - 3 x 6-10
TUESDAY::::::::
Wide Grip Flat Bench - 2 x 6
Low Inclined Dumbless Press/Hammer Grip DB press - 2 x 8-12
Close Grip Bench - 2 x 8-12
Tricept Overhead Extention- 1 x 8-12
Shoulder Press - 2 x 6-8
Bent lat raise - 2 x 20
WEDNESDAY::::::::::
Abs
Forearms
THURSDAY::::::::::::
Deadlift (variate) - 2 x 5
Widegrip Lat Pulldowns - 1 x 8-12
Row - 2 x 6-8
Reverse Close lat pulldown - 2 x 8-12
Shrugs - 2 x 10
Widegrip Curls - 2 x 8-12
Hammer Curls - 2 x 8-12
FRIDAY::::::::::;
Abs
Close grip dips - 2 x 8-12
Tricept Pushdown - 1 x 8-12
Saturday:::::::::
OFF
Sunday:::::::::::
Forearms
Inclined curls - 2 x 8-12
Reverse Grip Curls - 2 x 8-12
I deleted a few sets and excersizes. The basis behind my routine, so far, is my arms i feel are being undertrained compared to my whole body, and they have always healed very fast. And i am giving my back, the same amount of rest and my arms, Which i don't like. I also feel i need a heavy compound shoulder excersize, and threw in 1 set of shoulder press. I put abs on seperate days because i like to get home from the gym still pumped on what i lifted that day for my protein shake.
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