Here is my training routine, been doing this for 10 weeks or so. I’ve really seen my back grow in this time… starting to flatten out though and overall I am inexperienced with how to modify reps and weight to keep things growing. Also as reference I have taken the 4 DAW workout referenced on Scooby’s Workshop and modified it slightly for extra ab, calve, and chest growth.
w = warmup set
Monday: Upper Body A (Push)
Lat/Pull down machine w 50lb 4x 10-12 reps 65lb
Flat DB Bench Press w 50 lb 4x 8 70lb. I try to make it to 10 reps then add weight and drop reps
EZ-Bar Preacher Curl w 50lb 4x 8 70lb target reps is 8
Weighted tricep dip 4x 12 reps. Don’t always get to 12 so I go to failure
Seated Machine Fly 3x 12 reps 145 lbs
Rear Delt Fly 3x 12-14 75 lbs
Extra Tricep exercise here and there weekly to make them grow more. 3x 12 reps
Tuesday: Lower Body A (Push)
Barbell Squat w 5x 205lb 6-10 reps. Go to failure most every time
Seated Leg curl machine w 3x 12 reps 120lbs
Leg Press Machine 3x 8 500lbs or until failure
Glute Ham Raise 4x 110lb 10-12 reps
Wednesday: Accessory work (Abs, Calves, Side delts)
Hanging leg raise 5 x 10-15 reps (Go for 15 but usually have to cheat on the last 2 or 3 sets)
Donkey Calf Raise 5x 155lb 15-20 reps (Go for 20 but reps go lower on last few sets)
Lateral Machine Raise 3x 12 90 lbs
Plank Raises (Concentrate on upper ab squeeze at top of raise) 4x 8-12 reps (My core is very weak)
Seated Calf Raise Machine 5x 90 lb 12-18 reps (Reps decrease last few sets, going to failure)
Lateral DB side raises 3x 10 20 lb dumbbells
Thursday: Upper Body B (Pull)
DB Row w 90lb 4x 160lb 8-12 reps (reps die down towards last couple sets, going to failure on last few sets)
Flat Barbell Bench w 135 4x 195lb 6-8 reps. (Go for 8 reps throughout whole exercise before upping weight, going to failure most every set)
Rear Delt Row 4x 110lb 8-12 reps (Go for 12 reps throughout exercise but reps die down on last few sets)
Rope Push Down w 35lb, 4x 8-12 45lb (Triceps are weak)
Incline DB Bench Press 4x 8, 65lb
Barbell Downward row machine 4x 8-12 reps, 120lbs (Go to failure on most last sets)
Another Tricep exercise occasionally 4x 8 reps
Friday Lower Body B
Trap Bar Deadlift w 135lb, 4x 10, 245lbs (Try not to go to complete failure but come close on last rep of last 2 sets)
Stiff Leg Deadlift 4x 10, 70lbs
Leg Press 3x 8, 500lbs
Leg Extension Machine 4x 10, 110lbs
Saturday: Accessory work (abs, calves, side delts)
Hanging leg raise 5 x 10-15 reps (Go for 15 but usually have to cheat on the last 2 or 3 sets)
Donkey Calf Raise 5x 155lb 15-20 reps (Go for 20 but reps go lower on last few sets)
Lateral Machine Raise 3x 12 90 lbs
Plank Raises (Concentrate on upper ab squeeze at top of raise) 4x 8-12 reps (My core is very weak)
Seated Calf Raise Machine 5x 90 lb 12-18 reps (Reps decrease last few sets, going to failure)
Lateral DB side raises 3x 10 20 lb dumbbells
Should I add farmer walks with trap bar for forearm growth?
Sunday: REST Day
I need input/advice on:
Reps/Weight, should i be going for failure everytime or aim lower?
Chest work, my original post inquiring about pec growth without front delt involvement and delts taking over. You may wonder why I try to train my side delts, that is because I am trying to give that bodybuilder look of broader shoulders. I am built with broad shoulders but anything extra is nice too lol.