Hey guys what kind of training can i do to take it to the next level. As in new growth and stuff. Right now im working out 6 times per week. Not feeling tired and growing, leaner too. What I wanted was to give some new workout trainings a try. What would u all recommend that is good and effective. I wanna wake up the next day and feel sore, in pain knowing that the workout worked. This is what im doing now:
sun: rest
MONDAYS: back/bi;s
machine rows: 4 sets of 6-10 reps
t-rows: 4 sets of 6-10 reps
pull ups: going for 30 reps for now
seated wide grips rows: 4 sets of 6-10reps
pulldowns: 3 sets of 6-10 reps
dumbell curls: 3 sets of 6-10 reps
hammer curls: 3 sets of 6-10 reps
concentration curls: 3 sets of 6-10 reps
ez curls: light 1 set
-----------------
TUESDAYS: shoulders calves
front military: 3 sets of 6-10 reps
front raises: 3 sets of 6-10 reps
side lateral raises: 3 sets of 6-10 reps
rear laterals: 3 sets of 6- 15 reps
calves: 3 sets of each Standing/Donkey/Seated (Heavy)
20 min cardio and abs
-----------------------
WEDNSDAYS: Cardio and Abs
20 Min Bike
20 Min Treadmill (walk 5 min, jog 2 min etc.)
------------------------
THURSDAYS: quads/calves/abs
squats: 4 sets of 6-10 reps
leg presses: 4 sets of 6-10 reps
hack squats: 3 sets of 6-10 reps
leg extensions: 4 sets of 6-10 reps
calves: 3 sets of each standing/donkey/seated (heavy)
------------------------
FRIDAYS: Chest/Triceps
dumbell presses: 4 sets of 6-10 reps
incline machine with free weights: 4 sets of 6-10 reps
peck dec: 3 sets of 6-10 reps
dips: 3 sets of 6-10 reps
rope press downs: 4 sets of 6-10 reps
lying one arm extensions: 3 sets of 6-10 reps
over hear extensions: 3 sets of 6-10 reps
If i finish early with little break between sets i do 20 min cardio (sometimes)
---------------------------
SATURDAYS: hams/cardio/abs/calves
straight legged deads: 4 sets of 6-10 reps
seated curls: 3 sets og 6-10 reps
lying curls: 3 sets of 6-10 reps
standning curls: 3 sets of 6-10 reps
calves: 3 sets of Seated raises ONLY
20 MIN CARDIO
---------------------------
That is my current routine right now guys. I train everyday at 7:30pm and get out of the gym but 8:30. I do an hour a day. I dont feel over trained at all, i feel good but want something new and different. My legs are growing great, I wanna shock them big time. The reast of body I want something new. How can I change things around here and there
:D
sun: rest
MONDAYS: back/bi;s
machine rows: 4 sets of 6-10 reps
t-rows: 4 sets of 6-10 reps
pull ups: going for 30 reps for now
seated wide grips rows: 4 sets of 6-10reps
pulldowns: 3 sets of 6-10 reps
dumbell curls: 3 sets of 6-10 reps
hammer curls: 3 sets of 6-10 reps
concentration curls: 3 sets of 6-10 reps
ez curls: light 1 set
-----------------
TUESDAYS: shoulders calves
front military: 3 sets of 6-10 reps
front raises: 3 sets of 6-10 reps
side lateral raises: 3 sets of 6-10 reps
rear laterals: 3 sets of 6- 15 reps
calves: 3 sets of each Standing/Donkey/Seated (Heavy)
20 min cardio and abs
-----------------------
WEDNSDAYS: Cardio and Abs
20 Min Bike
20 Min Treadmill (walk 5 min, jog 2 min etc.)
------------------------
THURSDAYS: quads/calves/abs
squats: 4 sets of 6-10 reps
leg presses: 4 sets of 6-10 reps
hack squats: 3 sets of 6-10 reps
leg extensions: 4 sets of 6-10 reps
calves: 3 sets of each standing/donkey/seated (heavy)
------------------------
FRIDAYS: Chest/Triceps
dumbell presses: 4 sets of 6-10 reps
incline machine with free weights: 4 sets of 6-10 reps
peck dec: 3 sets of 6-10 reps
dips: 3 sets of 6-10 reps
rope press downs: 4 sets of 6-10 reps
lying one arm extensions: 3 sets of 6-10 reps
over hear extensions: 3 sets of 6-10 reps
If i finish early with little break between sets i do 20 min cardio (sometimes)
---------------------------
SATURDAYS: hams/cardio/abs/calves
straight legged deads: 4 sets of 6-10 reps
seated curls: 3 sets og 6-10 reps
lying curls: 3 sets of 6-10 reps
standning curls: 3 sets of 6-10 reps
calves: 3 sets of Seated raises ONLY
20 MIN CARDIO
---------------------------
That is my current routine right now guys. I train everyday at 7:30pm and get out of the gym but 8:30. I do an hour a day. I dont feel over trained at all, i feel good but want something new and different. My legs are growing great, I wanna shock them big time. The reast of body I want something new. How can I change things around here and there
:D
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