started my new plan

[dfc]

a few days ago I posted my workout but I made some changes to gain size

day1 chest-flat bench
inclin bench
weighted dips

day2 back-deadlifts
bb rows
weighted wide grip pullups

day4 legs-squats
bb lunges
hack squats
stiff leg deads
leg curls
calves

day5 delts-mil press bb
rear db facing incline bench
rows
bb shrugs
side db

day6 arms-incline curls
bb curls
close grip press
nose breakers
forarms

[Mr I]

nose breakers ha,

looks like shit TBH bro, I'm reading it in the order you wrote it and its all over the place, an eclectic mess.

[dfc]

what u mean?

[dfc]

this what I was going to do not too much difference


Day 1- chest
flat DB press-bar works my delts too much 3-4 sets 10,8,6,4
incline BB press 3-4 sets reps 10,8,8,6
weighted dips 3-4 sets 10,8,8,6

day 2- back
BB rows 3sets 10,8,6
rack pulls or full deads 5sets 15,12,10,8,6/4
weighted pullups 4 sets 10x4

day 3- off

day 4- legs
squat 5 sets 20,15,10,8,6
BB lunges 4 sets 10,10,8,8
stiff leg deads 5 sets 20,15,10,10,8
leg curls 4 sets 10,10,8,8
standing calves 4 sets 20,15,12,10
legpress calves 4 sets 20,15,12,10

day 5- delts (my delts grow very fast)
smith machine BB press 3 sets 10,8,6
side DB 3 sets
rear DB faceing down on incline bench 3sets 10,10,8
cable rea delts 3 sets 10,10,8
BB shrugs 4 sets 10,8,8,6

day 6-off

day 7- arms
incline db curls 4 sets 10,8,8,6
BB curl 3sets 10,8,6
preacher curl Bb 3sets 10,8,6
close grip BB press 3 sets 10,8,6
skull crushers 3sets 10,8,6
stright bar pushdowns 3sets 12,10,8
BB forearm curls 3 sets 20,15,10

abs done 3x per week

[Mr I]

looks ok, I wouldn't put pullups at the end of a back workout and I wouldn't pyramid as it looks thats what your doing judging by the rep pattern.

[dfc]

looks ok, I wouldn't put pullups at the end of a back workout and I wouldn't pyramid as it looks thats what your doing judging by the rep pattern.

what would u do? im open to anything

[liftsiron]

I wouldn't waste my time with pullups period. I would do heavy lat pulldowns instead.

[dfc]

I wouldn't waste my time with pullups period. I would do heavy lat pulldowns instead.

i weigh 250 and i have 100pounds on the belt

[ROCKETW19]

i weigh 250 and i have 100pounds on the belt

puttin 100 pounds on the belt is insane,lol.
I dont know BB like most of you but I do know nothing beats pull ups for size and strength.

Do your legs ever cramp doing quads and hammys same day? I have to split them

[dfc]

puttin 100 pounds on the belt is insane,lol.
I dont know BB like most of you but I do know nothing beats pull ups for size and strength.

Do your legs ever cramp doing quads and hammys same day? I have to split them

lol yea sometimes Ive buckled a few times I try and streach alot though

[dfc]

my hams need work same with my glutes I spoke with a judge at my last show and he said thats why I didnt place higher I came in 4th I was pissed.