Fix My New Routine

[brucevangeorge]

I find that you are not giving each part enough attention in your workout. Sure you covver alot of ground, but only the basics. If you want to be big and muscular, you've got to get every muscle big and muscular.


Here is what I do:

Day 1 - Chest & Triceps

Bench
Dips
Military Press
Incline/Decline Bench
Tricep Extensions

Day 2 - Back & Biceps

Deads
Pulldowns
Chins
Upright Row
Curls

Day 3 - Legs & Abs

Squats
Calves
Weighed Abs
Isolation work as necessary on the legs after squats.

Day 4 - Off.

And you just keep repeating this cycle. 4 days = 1 week.

This is a guideline and exercises can be shuffled around. In fact, you may even want to do calves and lagging parts every day if you want (except rest days)

Works for me so far. And feel free to take more than one day off if you try this. You can take two days in a row until you get used to it.

Just a suggestion.

If anyone else is interested, give this a try and tell me what it does for you.

 

[semag]

in effort's routine your back exercises are pullups, rows, deads, and pullthroughs.

PS: I've done a split much like the one bruce just posted.

conclusions: Hard to get big & muscular, easier to get veins popping in diff places and actually create "separation" and "definition" through the fact that you actually will hit some "neglected" muscles that the big lifts don't cover. But it won't put size on you.

That's why a DC type routine is labeled as "powerbuilding." That type of routine will rotate exercises to hit smaller and "isolated" groups better, while retaining a lower volume/high intensity workload to put on size.

 

[afc_recovering]

I should've clarified that I wasn't using EFFORT's routine exactly. I cut pull-throughs (no clue how to do them), pull-ups (just despise the excercise) forgot I was supposed to rotate deads and squats yeah and I left the rows in... so I guess I do hit the back. I must learn to never question those who know better than me

 

[Skilla_Staz]

Pullups are a good mass builder. You should learn to like them.

 

[semag]

you could replace the pullthroughs with hyperextensions, as long as you focus on letting the hypers hit your hammy's first, nad your back second.

don't forget your deads.