After lurking these forums for years I have decided to join , there are tons of informed people here and I would really appreciate if the good people of t nation would give my routine the once over.
By the way my goal is and has always been :mass and a balanced physique.
Monday: back/biceps
10 min warm up cardio.
Wide pulldowns: 3 sets 6-10 reps
Row attachment pulldowns: 3sets 6-10 reps
Underhand barbell rows: 3sets 6-10 reps
Machine rows: 3 sets 6-10 reps
Deadlifts: 3sets 6-8 reps
Hammer curls:3 sets 6-8 reps
Barbell curls 6-8 reps
Tuesday :chest /triceps
Cardio warm up
Incline bench press:3 sets 6-10 reps
Incline dumbbell press: 3 sets 6-10 reps
Bench press : 3 sets 6-10 reps
Cable flys:3 sets 6-10 reps
Tricep dips: 3 sets 6-8 reps
Pushdowns with row attachment: 3 sets 6-8 reps
Straight bar tricep pushdowns: 2 sets 6-8 reps
Wensday: legs
Warm up cardio
Narrow squats : 3 sets 6-8 reps
Narrow leg press: 3 sets 6-10 reps
Lunges : 3 sets 6-8 each leg
Stiff legged deadlift: 3 sets 6-8 reps
Leg curls : 3 sets 6-8 reps
Seated leg curls: 3 sets 6-8 reps
Leg press calf press: 5 sets 10-15 reps
Thursday-Friday :off
Saturday : abs/calfs/arms
Warm up cardio
Ab work: 5-10 min
Seated calf raises: 5sets 10-15 reps
Hammer curls : 4 sets 6-8 reps
Dips: 3 sets 6-8 reps
Superset
Dumbbell curls : 3 sets 6-8 reps
Rowing attachment pushdowns: 3 sets 6-8 reps
Superset
Preacher curls: 3 sets 6-8 reps
Tricep pushdowns :6 sets 6-8 reps
Sunday : shoulders/traps
Warm up cardio
Rear delt machine flys:4 sets 8-10 reps
Leaning cable lateral raises: 5 sets 6-10 reps
Military barbell press: 3 sets 6-8 reps
Smith machine wide shoulder press: 3 sets 6-8 reps
Rear shrugs: 3 sets 6-8 reps.
My main goal is to improve my shoulders and arms have always been difficult areas for me. This routine has brought me great growth in both these areas, I should probably note this is a more streamline version of my routine as I tend to get over zealous and over train my arms and shoulders.
Any advice and criticism is greatly appreciated .