[quote]Da Vinci wrote:
You want to get bigger while hitting your muscle groups in compound and isolation movements 3 times a week all within a 5 day split and without any steroids? Unlikely to happen. At what point do you expect to grow during all of that catabolism? You aren’t going to get any bigger on that routine. You asked for opinions, change your routine.[/quote]
Haha there is no possible way you could get gains with ARNOLD’s routine:
Mon, Wed, Fri
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12
Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout
HERE is the routine I was previously using:
Monday-Chest 4x8 flat, incline, decline, flys or DB flat, decline , incline and pec deck
Tues- Back/ Abs- pull ups, Seated Rows, Dead lifts, One arm Rows Various Ab exercises
Thurs- Bicep/Tricep- 4x8 barbell curls, seated Db incline curls, curls with arms again wall. close grip bench, skull crushers, Push down.
Fri- Shoulders/ Legs- 4x8-10Clean/press, squats, leg press, db shoulder press, Hitlers, other calf/leg exercises.
Then sometimes Abs with light back on the weekend.
So I am thinking I need to stick to a more basic routine such as this, but always change up my reps/sets and exercises every week?