Day 1 (Back and Bi’s)
Lat Pull Downs 3 sets x 8 reps
Narrow grip chin ups 3 sets x 8 reps
Iso lateral rows 3 sets x 6
Lateral rows 3 sets x 6
Preacher 3 sets x 6
Hammer Curls 3 sets x 6
Day 2 (Chest+ tris)
Flat Bench dumbbell press 3 sets with descending reps (starting from 10, ascending weights)
Flys 3 setsx 8 reps
Incline Smith Machine Bench 3 sets x descending reps
Cable Cross overs 3 sets x 8
Tricep push downs 3 sets x 8
Dips 3 sets x 8 or 10
Day 3 ( back and Bis)
Day 4 (chest and tris)
Day 5 Legs
Squats 3x 10
Leg Press 3x10
Hamstring curls 3 x 10
Calf raises 3 x 6
Lunges 3 x 8
Day 6 (either chest+tris or back and bis)
Day 7 rest
I know the smith machine is not particularly good for you, but im a solo gym kid now as my friend has opted just to do sit ups to get brad pitted.
If you don’t have awesome genetics and/or are on a ton of juice that seems like too much frequency. Just do each workout once a week with rest days structured however you want.
I don’t think you need to add. In fact, I think you need to subtract. You placed too much drop sets in chest day for example. Furthermore, you have too many quad exercises and too little hamstring exercises. Finally, you don’t have deadlifts.
Remember, isolation exercises should have more reps than compound movements. Furthermore, do compound movements before isolations (dips also hit the chest and shoulders a lot, not just the triceps).
You need Deadlifts in you routine as this builds most of your width. I like training my back on its own day as I put a hell of a lot into it. As Victor Martinez says on back day you should walk out of there with your Bi’s ripped because of the intensity on your back. Also on chest/tris day either your chest excercises or tricep excercises will suffer if using high intensity.
[quote]downunder wrote:
As Victor Martinez says on back day you should walk out of there with your Bi’s ripped because of the intensity on your back. [/quote]
I was just thinking the same thing. I do Waterbury’s TBT (Love it BTW), and my biceps get a good pump leaving the gym without any direct work at all. Lat pull downs or pull ups, rows, you name it… mine get hit great.
OP, why don’t you get a premade routine from one of the many professionals on this site? The set/rep schemes are varied and the workouts are balanced in terms of movement patterns, for you.
Sounds good but…day 3 should not be back and bi again and day 4 should not be chest and tri…you need 48 hrs of recovery before you can train the same muscle groups