For the last 2-3 weeks, I’ve kind of been doing my thing, not really sticking to any particular structure or rep scheme - it’s actually been ok, and I think I’ve made progress, but it’s time to get (more) serious again.
I think the routine I’ve designed is pretty okay. Just looking to make it that little bit better, and get some ideas and suggestions for exercise variations (since I’m struggling to think up different stuff in places, I’ll elaborate at the bottom).
I don’t think you need a full background history. So here we go:
Goals: Size, whilst making decent strength gains.
Doing a 5 day body part split:
Here’s the general format (sets x reps) I’m following:
- 4 x (6-8) : major compound exercise (bench press, overhead press, squats, etc)
- 4 x (6-8) : something less major (?) compound exercise
- 4/3 x (6-8 / 8-10) : Compound again, but less major - okay, I need to decide what I mean by “major”
- 4/3 x (6-8 / 8-10) : isolation, or compound, generally go for slightly higher volume on this one sometimes 3x(10-12)
90-120 seconds rest between each set, depends how long I feel I need to complete the next set without falling way more than about 2 reps under my rep quota (if I was aiming for 6-8, I wouldn’t want to do less than 4 reps)
So, the exercises:
- Bench Press, Flat DB Press, Incline variations of those two
- same as 1
- Combo Press, Chest Press, DB Pullover
- Flyes, Cable Crossoves
Kind of feel like I’m doing too many of the same motions here, I’d like to find some exercises that use different motions to target the chest - I am getting pain with dips, so they are out for about a month or so, or until whenever the pain goes away :-/
- Wide grip weighted pullups, Bent over rows (DB or BB)
- Vertical Row (it’s a machine), Lat Pulldown
- Rope Lat Pulldown, Straight Arm Pulldown, Old time standing row
Deadlifts: I usually do low reps, and high sets. All I care about is lifting heavy. Every day I can’t wait until the next time I do deadlifts. Anyway, generally speaking (well, I’ve only been doing them about 2 weeks, properly), I’ll do 5 x (1-3). I’ll warm up a little bit doing about 5-6 reps with lighter weight a couple of times, then I ramp it up and do my 5x1 or whatever.
- Overhead Press, Seated DB Press
- Vertical Row, Shrugs, Haney Shrugs
- Incline Bench Press (?)
- Lateral Raise Variations
On shoulder day, I walk around wondering what the fuck to do.
Split into Hamstrings and Quads, not sure if I should do #1, #1, #2, #2, etc (if you understand what I mean), or do all the exercises for hams, then move to quads (which is what I do currently)
Romanian deadlifts, Stiff legged deadlifts, Sumo deadlifts
Good mornings, Leg Press with feet up high or something (according to CT)
Leg curls (seriously, give me something better here)
Lunge Variations, Leg Press
Leg Extensions (again, please give me something better)
- Close grip bench press
- Lying BB extensions, standing tricep bar/DB extensions (I think that’s what they’re called anyway)
- Tricep pushdowns
- Tricep dips, kickbacks
- Weighted chin ups (apparently everyone says they’re great for biceps, I don’t know if they’re just anti-curl/isolation, but whateeever)
- Reverse Curl (I’d do a regular curl, but underhand grips are fucking killing right now since I did BB curls last week, apparently a common problem)
- Preacher curl (I guess I’ll put up with the pain here, I’ve got some support and EZ bars are - hopefully - going to be a little better), Hammer curls
- Concentration curls
Arms day is generally going to be a higher volume. I’ll do 6-8 reps on the stuff like close grip bench, but on tri dips and kickbacks, I’ll be going for around 12 reps. Most stuff in the 8-10 range.
Maybe I’m not advanced enough for an arm day, but I love going to the gym, so I’m doing it.
Anyway, basically, I need some general pointers. I think this is pretty alright - as I said before - but I’m sure there are a ton of flaws, please point them out. As well as that, any recommendations you can give me for extra exercises (oh, and particularly order) would be great. I am completely lost on some days just not knowing what to do, and if my exercises are complementing each other, or just repeating the same movement in a different variation (cough chest day).
I can’t squat properly yet - or maybe I’m just being a pussy - but my deadlift, bench press, and overhead press (actually, I’m confident I could press an “Advanced” amount in that, I’m surprised how low those numbers are), are all in the intermediate stage, at least. Using these standards: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
I plan on changing things round (about 2 exercises for each workout) every 4 weeks.