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Thought I would post my newest routine that I have been using the last 3-4 weeks. I have done nothing but grow with it, so I thought I would see if any pointers or critiques you guys might have could help me even more.
Day1: Chest/Biceps
* Cable Crossovers: 1set warmup, 2 sets pre-exhaustion before real workout
* Incline Bench: 1set warmup, 2 sets heavy 6-10 reps
* Incline DB Bench: 2 sets super heavy 6-8 reps
* Seated lower cable crossovers: These things murder my lower and outer chest!! I feel parts worked that have never been used before lol... 3 sets medium weight slow super controlled 8-12 reps
* Half ROM Pec Deck: I have only been using half ROM at the end, to get that last press and squeeze in the end of my workout. 2 sets heavy 6-8
* Standing EZ bar curls: 2 sets heavy with good form slow contracted with a squeeze
* (Every other week I will replace Standing EZ bar curls with The one and only bigpetefox's blast sets using alternate db curls)
* EZ bar curls on preacher curl bench: 2 sets heavy 6-10 reps with contraction and squeeze at top
* DB Curls on preacher curl bench: super slow heavy with 1-2 squeeze at peak
Day 2: Legs
* Bicycle for 5-7 minutes, stretching, light no weight squats on bosu ball
* Again every other week I alternate from bigpetefox's blast sets on squats, to normal squats
* Blast Set Squats: (set one)225x10, 245x8, 255x8, 275x7 (set two)275x7, 255x8, 245x8, 225x10 (set three I normally can't get this set) 225x10, 235x8, 245x8, 265x7
* Leg Press: 3 sets heavy slow 8-12 reps
* Leg Curls: 3 sets heavy slow 8-10 reps
* Leg Extensions: 3 sets heavy slow 6-10 reps
* Calf machine: 5 sets super heavy super slow
Day 3: Rest
Day 4: Shoulders/Triceps/Abs
* Shoulder DB Press: 1 set warmup; 2 sets heavy
* Front DB Raises: 3 sets heavy slow
* Lateral DB Raises: 2 sets heavy slow
* Weighted Dips: 1 set warmup; 3 sets heavy as possible
* Skull Crushers: 2 sets heavy elbows in and slow with hard squeeze
* Incline Overhead Tricep Press: 3 sets heavy slow and careful
* Ab Circuit
Day 5: Back/Forearms
* Widegrip Pullups: 3 sets failure on each set
* Widegrip Pulldowns: 3 sets semi-heavy slow squeeze
* Widegrip Seated Cable Row: 3 sets heavy no momentum
* T-Bar Rows: 2 sets semi-heavy perfect form
* DB Shrugs: 2 sets heavy holding contraction 1-2 seconds each rep
* Barbell Wrist Curls: 2 sets till failure - slow
* Reverse Barbell Wrist Curls: 2 sets till failure - slow
Day 6: Rest
Day 7: Calves/Forearms/Abs
* Calf machine: 5 sets super heavy super slow
* Barbell Wrist Curls: 2 sets till failure - slow
* Reverse Barbell Wrist Curls: 2 sets till failure - slow
* Ab Circuit
Thats pretty much it in a nutshell... I'm bulking right now and have gotten to hooked to working out again that I'm even dreaming about it lol. Any suggestions, tips, critiques, or questions please ask or say.
Day1: Chest/Biceps
* Cable Crossovers: 1set warmup, 2 sets pre-exhaustion before real workout
* Incline Bench: 1set warmup, 2 sets heavy 6-10 reps
* Incline DB Bench: 2 sets super heavy 6-8 reps
* Seated lower cable crossovers: These things murder my lower and outer chest!! I feel parts worked that have never been used before lol... 3 sets medium weight slow super controlled 8-12 reps
* Half ROM Pec Deck: I have only been using half ROM at the end, to get that last press and squeeze in the end of my workout. 2 sets heavy 6-8
* Standing EZ bar curls: 2 sets heavy with good form slow contracted with a squeeze
* (Every other week I will replace Standing EZ bar curls with The one and only bigpetefox's blast sets using alternate db curls)
* EZ bar curls on preacher curl bench: 2 sets heavy 6-10 reps with contraction and squeeze at top
* DB Curls on preacher curl bench: super slow heavy with 1-2 squeeze at peak
Day 2: Legs
* Bicycle for 5-7 minutes, stretching, light no weight squats on bosu ball
* Again every other week I alternate from bigpetefox's blast sets on squats, to normal squats
* Blast Set Squats: (set one)225x10, 245x8, 255x8, 275x7 (set two)275x7, 255x8, 245x8, 225x10 (set three I normally can't get this set) 225x10, 235x8, 245x8, 265x7
* Leg Press: 3 sets heavy slow 8-12 reps
* Leg Curls: 3 sets heavy slow 8-10 reps
* Leg Extensions: 3 sets heavy slow 6-10 reps
* Calf machine: 5 sets super heavy super slow
Day 3: Rest
Day 4: Shoulders/Triceps/Abs
* Shoulder DB Press: 1 set warmup; 2 sets heavy
* Front DB Raises: 3 sets heavy slow
* Lateral DB Raises: 2 sets heavy slow
* Weighted Dips: 1 set warmup; 3 sets heavy as possible
* Skull Crushers: 2 sets heavy elbows in and slow with hard squeeze
* Incline Overhead Tricep Press: 3 sets heavy slow and careful
* Ab Circuit
Day 5: Back/Forearms
* Widegrip Pullups: 3 sets failure on each set
* Widegrip Pulldowns: 3 sets semi-heavy slow squeeze
* Widegrip Seated Cable Row: 3 sets heavy no momentum
* T-Bar Rows: 2 sets semi-heavy perfect form
* DB Shrugs: 2 sets heavy holding contraction 1-2 seconds each rep
* Barbell Wrist Curls: 2 sets till failure - slow
* Reverse Barbell Wrist Curls: 2 sets till failure - slow
Day 6: Rest
Day 7: Calves/Forearms/Abs
* Calf machine: 5 sets super heavy super slow
* Barbell Wrist Curls: 2 sets till failure - slow
* Reverse Barbell Wrist Curls: 2 sets till failure - slow
* Ab Circuit
Thats pretty much it in a nutshell... I'm bulking right now and have gotten to hooked to working out again that I'm even dreaming about it lol. Any suggestions, tips, critiques, or questions please ask or say.
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