T Nation

Input On This Routine?


First let me say a big THANK YOU to every writer and poster on this site!! I've been reading this site for 2 years now and have made more progress than the previous 10 years reading FLEX!!

After reading silently for 2 years I finally decided to join today so this is my first post. I'd like some feedback on the routine I've developed for myself. It's given me excellent gains in strength and size for 3 months steady now which isn't easy for a 12 year veteran such as myself.


Bench and Barbell Row supersets x 8 sets x 3 reps with 60 second rests

Incline dumbell press followed by post-exhaust incline flies x 8-12 reps x 2 sets

Barbell curls followed by post-exhaust incline dumbell curls x 3 sets


Deadlift x 8 sets x 3 reps
Chins x 6 sets x 8 reps

Wednesday: OFF


Clean & Press x 8 sets x 3 reps

Standing Dumbell press + post-exhaust side laterals + post-post-exhaust bent laterals x 2 sets

Skull crushers + post-exhaust close grip bench x 3 sets


Deep Squats superst with leg curls x 10 sets x 10 reps

Weekend: OFF


This seems a bit excessive. In my opinion, something like 4-5 sets or 8 reps would be better.


Pretty brutal dude. I would start your shoulder tri set with bent overs personally and finishing with supinated shoulder press.

As well I'd probably do CG bench and THEN skullcrushers, or even something safer like a cable tricep extension.

No matter what you're gonna get results if you follow that program consistently and train with intensity, pushing yourself to your limits.


Personally, I don't care how brutal it is or how excessive it looks. If it's given you steady gains for 3 months, it's gold, no matter how many rules it breaks. 'Bout time to switch it up, so you can come back to it in a month or two and make even better gains. Good luck.