chest + biceps
decline barbell bench press 46-10reps
(shallow) incline dumbell press 46-10 reps
dips 46-10reps
dumbell flies 312-15 reps
alternate dumbell bicep curls 48-12reps
preacher curls with dumbell 48-12 reps
pinwheel or hammer curls with dumbells 48-12 reps
legs
back squats (parallel depth, no lockout at top, no pauze, non stop pumping, slow excentric phase) 4*6-10 reps
walking lunges 3 sets across the gym back and forth (about 25 meters per set approximately)
hack squats (pretty deep, no lockout) 4*6-10 reps
leg extentions 4*10-12 reps
leg curls 4*10-12 reps
standing calf raise machine 4*15-20 reps
seated calf raise machine 4*15-20 reps
back+abs
48-10reps deadlift
46-10 reps bent over barbell row
46-10 reps dumbell row
46-10 reps behind neck wide grip pull down
4*6-10 reps seated cable row, wide grip for more upper back less lats
4 sets of leg raises to failure
4 sets of crunches to failure
4 sets of decline ab bench to failure
shoulders + triceps
seated military press (leaning against incline bench) 46-10 reps
seated dumbell press (leaning against incline bench) 46-10 reps
side laterals machine 410-12 reps
rear delt machine 410-12 reps
48-12 skull crushers
48-12 single arm standing behind the head tricep extentions with dumbell
4*8-12 tricep cable extentions
I repeat this over and over, I lift monday to friday and take the weekend off.
Some people have said my routine is not balanced at all and will result in imbalances and injuries
Advanced lifters help me please (no noobs pulling stuff out of their ass please)
I’m 6’ 180-185lbs, pretty lean, best bodypart quads probably
440lbs (200kg) deadlift x 1, 286lbs (130kg) x 11 squat is my best and bench is pretty awful 105kg-110kg 1rm (230-240lbs)
i used to do weightlifting for a few years, here’s a pic of that
img843.imageshack.us/img843/7066/imgoji.jpg
but i quit about a year ago and changed to “bodybuilding”
here’s a “flattering pic” of me without a shirt
also a pic of legs (calves suck)
img824.imageshack.us/img824/395/1nzpvzaegfrfkiee3jofp9k.jpg
one leg is more outward and more bent and getting different light, the legs are not assymetrical in case you were wondering
So basically I’m getting worried since I turn 23 in februari, will I ever be able to get remotely big naturally? Because steroids etc are not an option.