Need a new workout routine.

[meathead278]

I have been following my current work out routine for the past three months now. I have grown tired of it and now i am looking for new ideas. I am 22, 6'3", 240lbs, and 14%BF. Currently i am in a bulking stage. My routine as of now is three on one off. Mostly super setting till failure. If you guys/gals have any interesting routines, could you please share them with me.
Thank you.

[barnes3]

mon: chest
incline dumbell press 1 warm up, 3 working
flat dumbell press 3 working
high cable cross superset with dips 3 working sets each
low cable cross 3 working sets

abs:
up-side-down weighted sit-ups 5 sets
cable crunches 5 sets
roman chair

cardio 20-30mins

tues: back
high row 1 warm-up, 3 working
bent-over one-arm dumbell rows 3 working
close-grip pulldowns 3 working
low row superset with wide-grip pulldowns 3 working each

cardio 20-30 mins

wed: rest

thurs: bi/tris
overhead tri pushes (cable) 1 warm 3 working
alternating seated dumbell curls 1 warm 3 working
skull crushers 3 working
reverse preacher curls 3 working
weighted bench dips 3 working
one armed side curls using preacher bench 3 working
moderate weight/pace close grip pushdown 3 working sets
moderate weight/pace preacher curls 3 working

abs:
hanging leg raises 5 sets
decline sit-ups with twist(using wooden stick) 5 sets
crunches 5 sets

cardio 20-30mins

Fri: Delts
Overhead dumbell presses 1 warm, 3 working
(Using incline bench) alternating forward arm raises 3 working
(using cage, hold on high and lean outward) side-raises 3 working
bent-over rear raises 3 working

cardio 20-30mins

Sat: Legs
Leg Extensions/Leg Curls 1 each for warmup
Straight Legged DeadLifts 3 working
Leg Presses 3 working
Standing Leg Curls 3 working
Leg Extensions 3 working
Squats 3 working

Cardio 20-30mins

That is the workout that I do.
Stats: 21 6'1" 202lbs 15%BF(I think, dunno guessing)

that is my routine, do what you like with it.

barnes3

RSRD - Run Silent Run Deep!

[meathead278]

Thanks for sharing that info with me bro. /infopop/emoticons/icon_wink.gif

[Curious George]

Stay away from porn for a while and keep the test INSIDE you for once!!!!

Take Good Care,

Cg

[shawn043]

meathead,

high intensity is the way to grow! 2 all out sets per movement is all u should need!...also increase your "g" doses...works for me!!!!

shawn gougherty

[South of the border]

Try reducing your volume and frequency. You will be quite suprised at how much you can gain on using the big basic exercises only and working out 3 times per week.

Big, basic and abbriviated.

Email me if you need some ideas for specific routines.

Best of luck.

[Curious George]

Hey Meathead,
You might be doing too many sets for arms and not enough for back. Try something like this. Lunchbox01 and I are doing something like this. It might be worth a shot.

Legs

Leg curls 3 work sets. keep the toes pointed during the whole movement to take the soleus ot of it.

Stiff legs 4 work sets

dumbell leg curl 4 set

Leg extensions 3 sets to just flush some blood in the knees....lighter and high reps 15

Squats...alternate front and back every workout. Change foot position every workout (ie. wide, medium and narrow foot placement) 5 sets, working up to about 4 reps at the last set.

Leg presses 3 work sets heavy

leg curls, concentrating on the top portion of the movement 3 sets

Standing or seated calf raises 4 sets

Limp out of the gym

Day 2
Chest Triceps

Incline press with dumbell or barbell 4 work sets

Incline flys 4 heavy sets

Weighted dips. 3 work sets

If you feel like it put some flat presses in at the end. I like dumbells myself

Close grip bench press. 3 heavy set. You will not be able to go as heavy as you like because the tris will already have been worked a lot.

Skull crushers 3 work sets

1 arm dumbell extensions to flush some blood in all 3 heads of the triceps

Some ab or calf work

Day 3 rest or cardio

Day 4
Back and bis and/or shoulders. Lets just put bi's together with back.

Chins. You are not chinning enough. They are hard but the absolute best thing for widening the lats. Use as wide a grip as you can and do as many as you can, even if it's only 3. When you can do 12 reps, add some weight with a belt. Do 4 sets and your pump should feel pretty good. Lean back on the chins and try and pinch your shoulder blades together.

dumbell or barbell rows. Go heavy but not heavy enough to sacrifice form. Squeeze at the top. Do 4 work sets.

Deadlifts. I do these 3rd because they make my lower back sore and I cannot do a standing rowing movement after. I just prefer it due to comfort. Do 4or 5 work sets depending on how you feel. Don't go higher than 6 reps. Work up to a double or triple. The last set, just put a weight that you can do easily and get 10 reps out of it...but make every rep a lat squeeze at the top of the rep.

seated rows. Do 3 sets, but make sure you squeeze every rep.

Shrugs...4 sets

Barbell straight bar curls 4 sets

1 arm preacher curls 3 sets

Hammer curls 3 sets

Abs or calves

Day 5
shoulders

clean and press. Make sure you wear a belt, because your back will be tender from back. That's why I usually do them together, but for the sake of just writing this out, you can seperate them. Do 5 sets working up to about 6 reps. You will feel these all over, sepecially after being sore from the deads and shrugs.

Side lateral. You can do them leaning like you usually do. 4 sets

Rear laterals. Make these super strict. These are actually easier to develop than you think. People just don't work them like they should. 4 sets.

Sometimes I throw in wide grip upright rows. These have a tendency to hurt some peoples shoulder so if they hurt, don't do them. If they don't hurt, keep your elbows higher than your wrists and pull up to the upper pec line. Go light at first to see how they feel. Work up to 4 sets.

Abs or calves.

I vary the movements every workout. Sometimes I train heavier, sometimes lighter. I vary exercises. Sometimes, clean and press and at other times dumbell arnolds or presses. Sometimes I work arms on the 5th day, and chest by itself and back and shoulders. This is just kind of my basic workout.

You have a great build, but you need to fill out some parts. You should probably concentrate on your calves a bit more. You are tall and have high calves like me. Concentrate on doing seated calf raises a bit more. It will give the illusion of fuller calves. Do standing as well. Just concentrate and vary the weights and reps in order to find out what makes them grow the best. Lunchbox varies foot position every set. 3 sets toes in, 3 straight and 4 out. Look at that beasts calves.

You are leaner than the 15 percent that you gave. You always show abs so I would say you are about 10 percent or so. I would do cardio at least 2x a week, but I kind of would not overdo it. You don't want to break down muscle tissue and you want to get bigger.

You have wonderful genetics meathead, and you work very hard and smart at your body. You are awesome at nutrition so I know you have that down.

I don't want to sound like I know a lot. I am still learning how my body works after all these years. This is just a suggestion of a new routine. I am contantly changing things to find out is something works better or worse.

If you need anything else give me a call. I would like to train with you this week or next. I am off most of Feb. from work so we can train then. I can't wait untill the Arnold Bro.

I hope some of this helps. If I can help you in any way, let me know. You should train with me and Lunchbox01 sometime.

Later bro. I hope you like your xmas gift.

Take Good Care,

Cg

[archive_FitnessChick]

My current split is....
Day 1 Chest & Bi's
Day 2 Hams & Glutes
Off
Day 3 Back
Day 4 Shoulders & Tri's
Day 5 Quads & Calves
Off
Repeat


Here is the specific breakdown of the workouts(I put the most emphasis on heavy compound movements)...


Day 1 Chest & Bi's(as a woman I put much emphasis on the upper chest, so I do a lot of incline work-you can adjust accordingly)

Flat Bench Press, 1 warmup set, 3 working sets,x12, x10, x6

Incline Dumbell Presses,x10, x8, x4 drop x6

Incline hammerstrength, x12, x10, x8

CableCrossovers, x12 for 2 sets


Barbell Curls, x10, x8, x6

HammerCurls, x12, x10, x8

21's(awesome finisher!) x 2 sets

Day 2 Hams & Glutes

Stifflegged Dead's- x12, x10, x8

Smith Lunges-x12, x10, x8(I do each leg simultaneously for the ultimate burn)

Lying ham curl-x10, x8, x6(with great emphasis on the negative)

Seated Hamtractor superset with standing one leg hamcurl-x10, x8, x6

ButtBlaster, 15 reps x2 sets(as heavy as you can go!!!!!!!!!!!!)


Day 3 Back

Deadlifts (every other week)
Weeks where I don't do them I start off with Bent Over rows....

Deadlifts, x12, x10, x6, x4
OR
Bent Over Rows x12, x10, x6

Wide Grip Pulldowns-x12, x10, x8

Low Rows(closegrip)- x10, x8, x6

Dumbell Rows-2 sets of 8

Weeks where I don't do dead's I do 2 sets of weighted hyperextensions.


Day 4 Shoulders & Tri's

Standing Overhead Presses, x10, x8, x6

Incline barbell Raises(SUPER BURN!!!!!!!!), x10, x8, x6

Side Lateral Dmbll Raises(one arm), x12, x10, x8

Bent Over Laterals, 3 sets of 15


Close grip Bench Press, x10, x8, x6

Pushdowns, x10, x8, x6

Dips, 3 sets 12-15


Day 5 Quads & Calves

Squats- x15, x12, x8, x6 (ASS TO THE GROUND!!!)

Leg Presses-x12, x10, x8, x6

Vertical Leg Presses, x10, x8, x6

Extensions, x12, x10, x8


Giant Set Donkey Raises, Standing calf Raises, and toe raises, or do giant drop sets (dropping the weight 6-8 times)---you will have the cold sweats by the time you finish your last super light set!

[archive_Ulter]

meathead you are one lucky buck, I have not seen anyone get this kind of advice with this kind of post. I will use this even if you don't. /infopop/emoticons/icon_smile.gif

[meathead278]

I just wanted to take the time to thank you all for the awsome info. You guys/gals didn't not have to take the time to write out those routines but you did. And because of that i feel that this is the top board on the net. I will use all of those routines and the advice that was given to me. Thank you all once again for the help i truly appreciate it. /infopop/emoticons/icon_wink.gif /infopop/emoticons/icon_wink.gif /infopop/emoticons/icon_wink.gif

[Curious George]

Bro,
Your info on anabolics has helped me so much. If I can do anything else for you please let me know. I just wish you would have asked me in the 1st place to help with a routine. I'll try and train with you this week.

You really should TRY and keep the Test INSIDE for a change....hehe!

Take Good Care,

Cg

[shawn043]

just want to say hey to meathead278 and curious george...you guys are the shiznit!!!!!

shawn gougherty

[Curious George]

Hey Shawn, shoot me an email. Good hearing from ya man.

Take Good Care,

Cg