So I was reading CT’s article about different training types. And I never rly did a bodybuilder oriented program. I also recently have decided to compete in a bodybuilding show Nov. of next year. So I figured I want ti give a routine with some more volume a shot. He had some guide lines to follow and I did but this seems like a lot IMO. but thats me, what do you think of this routine?
I know a lot of it is more split up work, I wanted it that way, over the year I plan to give a number of routines a try, like: HSS-100, 5x5 with texas method, WS4SB and a few others. So I’ll be getting my share of workouts that are majority compound lifts so I thought this would be a nice change of pace.
Anyway, what do you think of it? Got any improvements or suggestions?
Day 1: Chest and biceps
Flat bench 4x8-12 reps (Rest-pause)
Incline bench 4x6-8 reps
Decline bench 4x6-8 reps
EZ Bar Curls 3x8-12 reps
Zottoman Curls 3x8-12 reps
Day 2: Quads, hams, and calves
Back Squat OR Hack Squat 4x6-8 reps
Leg Press 4x8-12 reps (Rest-pause)(one leg at a time)
Walking Lunges 4x6-8 reps
Leg Curls 3x8-12 reps
DB SLDL 3x8-12 reps
Calve raises 3x8-12 reps
Day 3: Cardio/Metabolic
Up to me
Day 4: Back, lower back, and traps
BB rows 4x8-12 reps (Post-fatigue with pull downs VVV)
Bar Pull downs 4x8-12 reps
Unilateral cable pull down 4x6-8 reps
Back Extensions 3x8-12 reps
DB Shrugs 3x8-12 reps
Day 5: Off
Day 6: Shoulders, triceps, and abs
Military Press 4x8-12 reps (Rest-pause)
Lateral raises 4x8-12 reps
Rear Delt Flyes 3x8-12 reps
Over head Extensions 3x8-12 reps
Tricep Pull downs 3x8-12 reps
Ables(ab) 3x- For these I’m gonna do some of the ab workouts scott able recommended.
Day 7: Off