Originally Posted by
canndav2001
Ok guys after 2 years of working out and the local hero's at the gym, I happen to think my routine is so jacked up I am lost in it, LOL I need some solid advice and once again I come to you guys. I am not trying to look like the HULK, just add some size and then define it. I have added some size in the two years, but the last year seems to have slowed down and I think the major reason is my routine is jacked with so much advice from the MONSTER GYM GUYS, don't take offense please at that. So I am posting my routine and need advice on the following: REPS vs SETS, when should I bump my weight up( i try and bump it 5 lbs every other week,is that good ?)and again I want the bulk and then will worry about defining myself later which is mostly diet. Mind you I have a bad lower back which I threw out 6 disc, so I have to tend to stay away from barbell bent rows, free standing squats and deadlifts, all in time once I build my lower back. ZSo with that in mind here is my routine and don't hold back, if you have to get harsh then do, because the only way I can get back on track is with the knowledge in this forum...Thanks in Advance......
Monday: Shoulder and Traps:Seated Arnold Press Dmbbell 45lbs 4 setsx 8
Upright rows 3 sets targeting 8 reps
Side Lateral Raises Dmbbell 20lbs 4 setsx 8
Front Lateral Raises Dmbbell 25lbs 4 setsx 8
Reverse Dmbbell Raises 20lbs 4 setsx 8
I'd only do one type of lateral raise during a given workout. you can rotate front, side & rear every 3 weeks or focus on the one area lagging the most.
Dumbbell Shrugs 50lbs 5 setsx 8
at end 20 minute aerobic
(note took your advice on higher reps today, felt good and felt the strain from extra reps and lowered my weight by 10lbs)
Tuesday: Tricep and Abs
Close Grip Bench: 100lbs 4 setsx 8
Skull Crushers 65lbs 4 setsx 8
French Press Dmbbell 50lbs 2 setsx8
Roman Chair 4 setsx 20
Abs 100 crunches(incudes side crunches also)
Wednesday Legs
Stand Squat 100lbs 5 setsx6 reps
Leg Press 200lbs 3 setsx 6 reps
Calf Smith Machine 50lbs 4 setsx 6 reps
Aerobics 20 minutes
Thursday: Chest and Forearm
Dumbbell Flat Bench Press 65lbs 4 setsx 6 reps
Dumbbell Incline Press 50lbs 4 setsx 6 reps
Incline Flye 25lbs 4 setsx 6 reps pick either flat or incline flies, not both
Flat Bench Fly 25lbs 4 setsx 6
Barbbell Wrist Curl 40lbs 4 setsx 6 reps
Reverse Cable Curl 70lbs 4 setsx 6 reps
Abs 100 crunches(incudes side crunches also)
Friday: Back and Bicep
Seated Barbbell Curl 50lbs 3 setsx 8 reps
Seated Hammer Curl 35lbs 3 setsx 8 reps
Wide Grip EZ Bar Curl 50lbs 3 setsx 8 reps pick this or the barbell curl, not both
Bent over barbell rows 3 x 8reps
Pull ups (use weights if you need) 8 reps
I have 3 different Lat Smith Machines that I use. They attack you at 3 different angles and I do 150lbs 3 setsx 8 reps.....pick one of these per work out
Aerobis 20 minutes
Hey bro, got your PM and thought this was a better place to reply. You'll get more responses here than just mine. Like I mentioned earlier, you need to try things out for a while & see what works for you, I'm still very much tweaking my routine also for the same reason.
Stick with 8 reps per set across the board for now and make sure your failing on the 8th rep. When you get to the point you can do 9 reps with the same weight, then go up by 5 lbs next time. Same for every excersize, when you can get more than 8 reps, add more weight. Make sure you fail on each set. Always start with the largest muscle group and finish with the smallest. So for your routine on Friday, for example, start with your back and finish with bi's. For bulking, incorporate multi-joint, compound moves as much as possible. Squats, deadlifts, bench, bent over rows, upright rows, military (arnold too) presses, etc... Don't really like this spllit, let me know if you want another suggestions there
Equally important to training is diet and rest. You know yourself better than anyone else, push yourself when you can and back-off when you know you should.
Last edited by 2Rhodesians; 05-16-2011 at 08:26 PM.
53yrs old
5' 8"
185lbs / 14-15%bf
TRT of 75mg/wk
Workout Routine Help
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