My new routine and working well for me

[JUICE]

The Juices Routine

Sundays: REST

Mondays: Chest:

Flat: 2 warm up sets
3 heavy sets
2 drop sets

Incline: 3 heavy sets
2 drop sets

Flies: A weight u feel comfortable with

Triceps

Close Grip
Presses: 3 sets
2 drop sets

Dips: 4 sets

Calves: 3 heavy sets of 50 reps

Tuesdays: Legs

Leg Ex…: 2 warm up light sets
3 heavy sets
3 drop sets

Squats: 1 light warm up set
3 heavy sets
2 drop sets until failure

Dead Lifts: 3 heavy sets

Leg curls: 3 sets

Calves

Seated Calve
Raises: 5 heavy sets

Wednesdays: Rest

Thursdays: Shoulders

Behind Neck
Presses: 1 light warm up
3 mid-heavy seats

Front presses: 3 sets

Side Laterals: 3 sets

Bent-Over
Raises: 3 sets

Calves: 3 sets of 50 reps
Friday: Rest

Saturday: Back

Bent-Over
Rows: 1 light set
3 heavy sets
2 drop sets

Shrugs: 3 heavy sets

Dumbbell
Rows: 3 sets

Chin ups: 2 sets

Biceps:

Barbell or
Ez bar curls: 1 light set
3 sets

dumbbell
curls: 3 sets

reverse
curls: 3 sets

all out reps
dumbbell or
barbell: 2 sets till failure with light weight

Forearms:

5 sets of wrist curls or reverse curls


Calves: 3sets of 50 heavy reps

[mountainman]

abs ????

[Irishgirl]

Originally posted by mountainman
abs ????

good question. That and, seated calf raises work more of the soleus whereas standing work the gastronemeus, you might want to switch off, or try both.

[JUICE]

Originally posted by mountainman
abs ????

ooooooooooops busted.


I started them this MOnday, too sore right now but tomorrow redo them. MWF's.

[GearTripper]

i personally have to have more time inbetween my legs and chest workouts... how do you feel having one right after the other?

[JUICE]

Originally posted by GearTripper
i personally have to have more time inbetween my legs and chest workouts... how do you feel having one right after the other?

i like it more like this because since its a lower body part and the day before i worked on an upper body part, it makes me feel better. Thats why I have Wednsday off. Cause if i do shoulders on tuesdays, my shoulders wont grow cause they get a workout too from the chest and tri's. As for back and Biceps, no no I'll feel like shit the next day. Also since I used to workout legs on Fridays or Saturdays before, at times I wanted to go out and have fun so I'd skip them. So on a Tuesday its a must do thing.

But yeah mam give it a try and it works. You'll feel good

[D Animal]

What rep range do you use for arms?

[JACKAL]

you really takin it to your calves, huh?

thats awesome its working well for you. i need to find the routine for me thats gonna give me massive growth.

[VeggieLifterGal]

For back, I like pull ups way better than chin ups. Chin ups use your biceps while wide grip pull ups do so much for your lats!

[D Animal]

Veggie use both switch it up sometimes cause I believe they target different muscles of your back.