does my workout routine sound good?

[PowerPower]

hello everyone, this is a great board and i've finally registered. I wanted to ask if im doing this the right way, how does my workout routine sound?

Day1: Chest and arms
Day2: Shoulders and traps
Day3: Legs and back
Day4: Off
Repeat for day 5, 6, 7

[willy222]

nahh brother, i wouldnt use tht routine, not enough recovery.
back and legs are 2 pretty big muscle groups, i wouldnt have the energy to do both in one day
my favourite is
chest, tri's
legs
OFF
back
shoulders, traps, bi's
OFF

theres alot of different variations but i couldnt gain on urs

[MrV]

x2 on not doing legs and back on the same day..

i personally only recommend legs either on it's own or with a smaller muscle group..

[PowerPower]

why would bis and tris be on different days. i thought since its your arm it should be done together. how should i edit this routine, im trying to gain as much possible mass i can effectively, im on a deca cycle right now of 500mg a week and i have a good diet.

[MrV]

Originally Posted by PowerPower

why would bis and tris be on different days. i thought since its your arm it should be done together. how should i edit this routine, im trying to gain as much possible mass i can effectively, im on a deca cycle right now of 500mg a week and i have a good diet.

bi's and tri's can be done on the same day..

the reason willy has tri's with chest is because when working chest as a primary muscle, you are also working your tri's and shoulders, those being secondary muscles.. so working your primary and secondary muscle on the same day will give it maximum potential with the appropriate rest in between..

here's my workout..

chest/tri's (when working chest, tri's are the secondary muscle working)
off
back/bi's (when working back, your bi's are also getting a workout as the secondary muscle)
legs/abs
off
off

my 'off' days fit according to my work schedule..

you could also work your shoulders with your chest because your deltoids are also a secondary muscle that works during a chest workout..

there's nothing to say that you can't work tri's and bi's on the same day.. I will sometimes do it just for ego purposes because they swell nice..

another example of a routine you could do which would put bi's and tri's together would be:

chest/shoulders
off
bi's/tri's
off
back
legs
off

[willy222]

Originally Posted by PowerPower

why would bis and tris be on different days. i thought since its your arm it should be done together. how should i edit this routine, im trying to gain as much possible mass i can effectively, im on a deca cycle right now of 500mg a week and i have a good diet.

V's got ya sorted on the training schedule, but as for ur cycle Deca will shut ur test production off, u need to add some test into that cycle soonish before u have some dick problems, i recommend prop at 400-600mg a week, it will get into ur system quicker, quicker is what u need

[paul_22]

listen to willys advice here get some test in your system SOONISH .... not just for your penis problems you will have but also test is a key compound when the body is grwoing and recovering

[PowerPower]

yes im going to add some test quickly to my cycle, is it late for me to add test because i had my first injection 6 days ago? btw which routine is best for me to follow, my goal is to grow my chest and arms more, i havn't been used to doing bis and tris on same day, couldnt i do them on the same day? what workout would seem proper to follow, isnt 3 days off too much?

[MrV]

Originally Posted by PowerPower

yes im going to add some test quickly to my cycle, is it late for me to add test because i had my first injection 6 days ago? btw which routine is best for me to follow, my goal is to grow my chest and arms more, i havn't been used to doing bis and tris on same day, couldnt i do them on the same day? what workout would seem proper to follow, isnt 3 days off too much?

- add the test...

- what do you mean "couldn't i do bi's and tri's on the same day?" I gave you a workout that has them on the same day.. look at the end of my last post.. that workout has bi's and tri's for the same day..

- 3 days off is not too much.. One of the biggest problems people face is 'overtraining.' However, if you are someone that wants to be in the gym more than 4 days then take deltoids and do them on one of the off days.. Or start the routine over on the last "off" day instead of taking it off.. there are a million ways you could rewrite that routine, that was just one of the ways.. My main advice is to be warry of overtraining.. When you're bulking you're going to want to hit the muscle with heavier weights and lower reps and it's you're going to want to give it some good rest time and time to grow afterwards.. You're going to want to give it a full 5-7 days of rest, leaning towards 6-7 IMO..

My workouts usually consist of 4 days in the gym, sometimes 5 if i'm raging to go or i want to knock out some extra cardio..

Also, when bulking, stick to compound exercises.. bench, incline, decline, db bench, db incline, etc.. you don't want to get into a bunch of isolation exercises like cable crossovers, butterfly's, etc..

And remember to change up your workout every couple of weeks or so.. you want to consistently "shock" your muscles with new exercises... for example I'll do bb incline for a few weeks then switch to db incline for a few weeks, etc.. If you run out of exercises.. check out this website, you won't run out..

Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!

[MrV]

here is a quick example of my workout..

day 1: Chest - 4-5 exercises, 4 sets a piece ranging from 6-8 reps, say 8,6,6,8 (just an example.)
Tri's - 3-4 exercises, 12-14 sets max - 6-10 reps

day 2: Bi's - 3-4 exercises, 4 sets on bb & db curls, 3 sets on isolation curls
Back - 4-5 exercises, 4 sets a piece

day 3 off

day 4 shoulders - 4-5 exercises, 2 for front delt, 2 for side + top delt, one for rear delt
legs (i forgot to add that i do legs on shoulder days. I don't always recommend
it but i can keep the energy up, plus i don't hit legs quite as hard right now)
4-5 exercises for legs

day 5 & 6 off

Now, this is MY workout.. the main thing to remember is, you will have to manipulate things a bit to suit YOURSELF... I have found that i grow from this much better than other routines i've used or had recommended to me over the years.. We can only give you guidlines to go by, but it will be up to you and your body to see what works in the end..

and again, yes, switch it up to put bi's and tri's together if you want.. I just don't recommend working legs on either chest or back days.. those 3 are all big muscle groups that need the extra attention and energy.. Your bi's and tri's can get by with a little less..