[quote]rds63799 wrote:
oh jeez, that routine is no good. I propose you now train 5 days a week
Day A - Legs
-Work up to a heavy set of 5 on squats (front or back)
-then drop the weight and do 5 x 10 reps of squats, rest period short but long enough that you can give 100%
-Leg Curl 4 work sets of 8 reps, with last set a drop set CONTROL THOSE NEGATIVES/superset with clam raises 4 x AMRAP (google them)
-RDL 2 work sets with 20 reps
-ab work, do what you like
Day B - Chest + Lateral Delts
-Pec Dec pre exhaust, 4 work sets, 8 - 12 reps
-Dumbell Press slight decline (put a plate under the front of the bench to tilt it back), 4 work sets, 8 - 12 reps
-Incline Machine Press, 4 sets 12 - 20 reps, last set a drop set, superset with dumbell lateral raises, 12 - 20 reps
-Push Ups, 4 sets AMRAP, superset with behind-the-back cable lateral raises, 4 sets 12 - 20 reps
Day C - Back + rear delts
-Straight Arm Pulldown, 4 sets 12 - 20 reps, really squeeze dem reps!
-Pulldown, 4 sets, 8 - 12 reps
-Dumbell row, 4 sets 8 - 12 reps
-Defranco’s Scarecrows, 3 sets 15 - 20 (do face pulls if you can’t do these)
-Rear Delt Flyes, 3 sets 15 - 30 reps CONTROL THOSE NEGATIVES
Day D - Legs Again (that’s right, legs TWICE motherfucker)
-Leg Curls, 4 sets 8 reps, last set drop set
-Front Squats, 4 sets, 12-20 reps
-Single Leg Press, 4 sets, 20 - 40 reps (you read that right, high reps for these puppies!)
-RDLs, 2 work sets, 20 reps
-ab work, whatever you like
Day E - Arms, Rear Delts + Traps (trap work is optional)
-Tricep Pushdown superset with Hammer Curls, 3 sets 8 - 15 reps
-Reverse Pushdown superset with Cable Curls, 3 sets 8 - 15 reps
-PJR Pullovers superset with Reverse Curls, 3 sets 8 - 15 reps
-Rear Delt Flyes, 3 sets, 15 - 30 reps
-Barbell Shrugs, 4 sets of 12 - 20 reps (optional)
[/quote]
This is too much volume for someone not on steroids, and a beginner furthermore. I would do a routine that stands between this and what was wrote by Stinger, preferably closer too what stinger wrote.