T Nation

Advice With My Routine...


#1

Day 1-Chest and Back
High incline dumbell press
Low incline dumbell press
Flat dumbell press
(Triset, all until failure; 2 sets)
High incline chest flies
Low incline chest flies
Flat chest flies
(Triset, all until failure; 2 sets)
Incline dumbell row
Flat bumbell row
(Superset, both until failure; 2 sets)
Pullover 3x8

Day 2-Arms
Dumbell curl 3x8
Incline curl 3x8
Concentration curl 3x8
Close-grip bench press 3x8
Dumbell overhead tricep extension 3x8

Day 3-Lower body
Squats
Deadlifts

I just do random amount of sets and reps for squats and deadlifts.

I still don't know much about routines, so advice is appreaciated. As for diet, I'm still learning about that as well. So far all I've learnt is: eat as much as you can, eat as much protein as you can especially.

I also have limited equipment as well. I have a barbell, some dumbells, a bench that inclines, and a squat rack.


#2

what are your goals, and i would add additional leg work.


#3

My goal is to build as much muscle as possible.

What exercises do you think I should add? I have somewhere to do leg extensions, but they hurt my knees and I don't think damaging my knees is worth it for the little benefits of leg extensions.


#4

oh my, why so much chest work. You need more lower body and it should be equal work between your back and chest. Go to a pre-made routine.


#5

Whatever I do, I never feel anything in my chest. I've done that chest workout twice now, and for the first time I've actually felt it in my chest, not my shoulders and triceps.

The problem with a pre-made routine is that like I already said, I don't have much equipment.


#6

As stated before, I would definietely suggest more legwork. IMO I think leg work is probably the most important.

Since you can do squats, I'm assuming then you can maybe do front squats and lunges as well?


#7

As stated before, I would definietely suggest more legwork. IMO I think leg work is probably the most important.

Since you can do squats, I'm assuming then you can maybe do front squats and lunges as well?


#8

Yes, I'm able to do front squats and lunges. So, you think my leg work out should be something like this...?

Squat 3x8
Deadlift 3x8
Front squat 3x8
Lunge 3x8


#9

Maybe GM's as well, if you really want to do that much chest work I know you gotta do what makes you happy. But do the same for your back, it's bigger then your chest and if you neglect it too much you'll get shitty posture and risk injury.


#10

What are GM's?

My chest doesn't grow for some reason. The rest of my body has grown, which is why I'm trying all that chest work. My back right now is actually stronger and larger than my chest, so I'm trying to get my chest onto the same level as my back.