goingtowin
New member
My MAIN goal is hypertrophy however strength is extremely important to me as well.
Please just keep it simple and say why you think routine 1 or 2 is better and why.
Routine 1
12-16 sets per muscle group with biceps and tris getting maybe 8 each
Mon- Chest (start with bench 3x5 and then move to 6-12 rep range on other chest movements)
Tues- Back (start with rows 3x5 then move to 6-12 rep range on other back movements)
Wed- Arms (8-12 rep range)
Thurs- Legs (start with 3x5 squat then move to 6-12 rep range on other leg movements)
Frid- Shoulders (start with 3x5 overheard press then move to 6-12 rep range for other shoulder movements)
Routine 2
Week 1
Mon- A
Wed- B
Fri- A
week 2
Mon- B
Wed- A
Fri- B
Workout A
Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10
Workout B
Exercise Sets Reps
Squats 5 5
Deadlift 1 5
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10
Please just keep it simple and say why you think routine 1 or 2 is better and why.
Routine 1
12-16 sets per muscle group with biceps and tris getting maybe 8 each
Mon- Chest (start with bench 3x5 and then move to 6-12 rep range on other chest movements)
Tues- Back (start with rows 3x5 then move to 6-12 rep range on other back movements)
Wed- Arms (8-12 rep range)
Thurs- Legs (start with 3x5 squat then move to 6-12 rep range on other leg movements)
Frid- Shoulders (start with 3x5 overheard press then move to 6-12 rep range for other shoulder movements)
Routine 2
Week 1
Mon- A
Wed- B
Fri- A
week 2
Mon- B
Wed- A
Fri- B
Workout A
Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10
Workout B
Exercise Sets Reps
Squats 5 5
Deadlift 1 5
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10