Iv been lifting for roughly 4 months, im trying to put on size. Im currently 6’2’ 155lbs. I’v been reading through the many helpful articles on this site, but the common problems i get is, there is either too much conflicting evidence, or i just don’t know how to do some of the lesser used exercises.
This is my current routine iv been following:
Day 1:
Chest / Abs:
BB Press ? 12, 10, 8.
Incline DB Press ? 12, 10, 8.
Chest Dips ? 12, 10, 8.
Fly?s ? 12, 10, 8.
Peck Bench ? 12, 10, 8.
Decline Situp ? 12, 12, 12.
Leg Raise ?
Ab Crunch ? 12, 12, 12.
Day 2:
Back / Biceps:
Lat Pulldown, 12, 10, 8
Chinups 12, 10, 8
D.B Bent over row. 12, 10, 8 ? He suggested B.B
Seated Assisted Row. 12, 10, 8, 10. ? He suggested T.Bar.
Ez Curl. 12, 10, 8.
Reverse Cable Curl. 12, 10, 8.
Preacher Curl. 12, 10, 8.
Day 3:
Shoulders / Triceps:
BB Press (smith). 12, 10, 8, 8.
DB Press (No backrest). 12, 10, 8.
Lat Raise. 12, 12, 12, 12.
Lever Shoulder Press ? 12, 10, 8.
Lying D.B triceps extension ? 12, 10, 10.
Push Downs ? 12, 10, 8.
Lever Tricep Press ? 12, 12, 12.
Tricep Dips ? 12, 10, 8.
Day 4:
Legs:
Leg Extension ?
Leg Press ?
Leg Curl ? D.B Lunge ?
Squat ?
Hip Flexors ?
Ab Crunch ?
Iv been doing it for 5 days per week, just going from the beggining. Im getting some results, but im thinking possible a 3 day split, were i go ABCXABCX would work better for me? Something like this:
Day 1: Chest/Back.
BB Bench Press ? 4 x 12
D.B Incline Bench Press ? 4 x 12
Flys ? 4 x 12
D.B Bent over Row - 12, 10, 8
Chinup ? 12, 12, 12.
Front Pull Down - 12, 10, 8.
T. Bar Row - 12, 10, 8
Deadlifts ? 3 sets of 10, 6, 4 reps to failure.
Day 2: Legs.
B.B Squat - 15, 12, 10, 8.
Lying Leg Curl - 12, 10, 8.
Decline Situps, 15, 15, 15.
Ab Crunch - 15, 15, 15.
Leg Press - 12, 12, 12 (if i’v got energy left).
Leg Extension
Streight Leg Deadlifts.
Day 3: Shoulders/Arms
B.B Shoulder Press (Smith) - 12, 10, 8.
Shoulder D.B Press (No Backrest) - 12, 10, 8.
Lat Raise - 12, 12, 12
Heavy BB Upright Row ? 3 sets of 10, 6, 4 reps to failure
BB Rear Delt Row ? 12, 10, 8.
Tricep Dips - 12, 10, 8.
Ez Bicep Curl - 12, 12, 12
Standing Tricep Extension with barbell ? 12, 12, 12
Preacher Bicep Curl - 12, 12, 12
Close Grip Press ? 12, 12, 12, 12
I’m just not sure were to go, i’d like to get one set plan and just go work on it. I don’t mind going to the gym 5-6 times per week. I don’t feel im ever too sore, or overtraining, but i kind of feel guilty im not getting enough rest. My diet is over 3500 calories, with 250g+ of protein, so its well sorted.
Any help would be appreciated, cheers, Mitch.