Ok first post.
Hey guys I get a little indecisive when it comes to making a new routine so I need some assistance here. For starters I’m right about 6’2, 189lbs (not sure what my body fat is, it’s not that high) 19 years old.
My diet is decent I could use some pointers on this also, I do a decent job I think but I have my crashes here and there.
Well what I do (which I think most people actually do it might vary on location)I built in the fall/winter and cut down a little bit in the spring/summer but still try to gain a little mass.
Here are the routines I’ve gone through since late this passed fall.
Flat bench: 10-8-6 (a wide grip so it would require less tris)
Incline bench: 10-8-6
Sitting barbell military presses: 10-8-6
Lateral raises: 3x10
Reverse pec-deck fly: 3x15
Lat pull downs: a bunch of warm ups and about 3 heavy sets
T-bar row: 3x10
Preacher curl machine: 10-8-6, 2 sets of negatives
Close grip: 8-12-30
Standing barbell curls: 12-10-8
You know the drill…
I kept the same schedule just switching around work outs for a while and got great results and finally moving onto a schedule a friend of mine had given me which worked well but I didn’t like it too much.
Flat bench: 12-8-5-3
Incline dumbbell: 12-8-5-3
Tuesday: Hamstring dominant
Straight leg deadlift: 3x10
Glute ham raise: 15-12-10-8
Leg curls: 2x10
Weighted Pull ups: 12-8-8-5
Seated cable: 3x10
Curl variations (like 5 sets total)
Friday: Quad dominant
Again it worked alright, didn’t like it much, I improved my benching fairly well but I couldn’t get my back sore.
Then recently I moved on to 1 body part a day which I’m kind of iffy about and I Have actually fallen a little bit behind on my benching which kind of pisses me off.
Incline db: 10-8-6
Pec-deck fly: 3x10
Cable Cross over: 10-8-8-5
Weighted dips: 2 sets
Wide pull downs: few warm ups 3-4 heavy sets
1 arm db row: 10-8-6
Straight arm pull down: 3x10
Straight Leg Deadlift: 3x8
Easy curl bar preacher curl: 12-10-8
Cable Curls: 3x8
Seated Barbell press: 10-8-6
Lateral raises: 3x10
Front db raise: 12-10-8
Reverse Pec-dec fly: 3x10
Behind the head
I’m iffy about the 1 body part a day schedule. I’m pretty good overall I’d say, but my strongest and most define part is definitely my back. I want to gain more mass on my arms while not falling behind on anything else. The main purpose besides gaining mass on my arms is staying lean. I am lean and I’d actually like to build more definition on my abs, you can see the 8 “blocks” and what not but I’d like to make the stick out further and be more define. I know being lean is mainly diet but still.
Thanks a lot in advance guys.