New routine

[tewen]

Heres my new rutin, tell me what tou think?
I dont know the english terms :P so pleaze, educate me!


Monday:
Delts + Triceps + Ab

Miscellaneous DB lifts leaning forward 4x10-15
Heavy overhead press 4x8-12 Pyramid waights
Light overheadpress without back support 4x10-15
Miscellaneous DB lift or uprightrows 4x10-12
Miscellaneous DB lift or cabel lift 4x10-12

Dips 5x5 Pyramid
Heavy overhead extencion, DB or EZ 4x8-12 Pyramid
Puschdowns or narrow benchpress 4x8-12 Pyramid
Light overhead exc. or some cabel exercise 4x10-12

Abs whatever I feel like

Tuesday:
Back + Hamstrings

Deadlifts 5x3-5 Pyramid
BB Rows 4x6-12 Pyramid
Cabelrows or T-bar 4x8-12
Hamstring curls 4x12 Superset
DB rows whith slight rotation 4x10-12 Pyramid
Hamstring raises or goodmornings 4x12 superset
Misc. Shrugs (usualy BB) 4x12
Misc. Shrugs (usualy DB) 4x12

wednesday:
Rest

Thursday:
Quads + back (width) + calfes

Heavy squats 4x3-5 Pyramid
Quadpress 4x10-12 Pyramid
Leg extencions 4x10-12

Chins 5x10-15 Pyramid
Pulldowns 4x10-12 Pyramid
Misc. Latz exercise, rack shins or whatever 4x10-12

Calfpress standing (heavy) 4x12-15
Calfpress sitting (heavy) 4x12-15

Friday:
Pecs + biceps + abs

Flat benchpress with DB 4x10-12 Pyramid
Misc. Press 4x10-12 Pyramid
Misc. Press 4x10-12 Pyramid
Flyes DB, pecdec or cabel 4x12-15

Heavy bic. curl BB or EZ 4x6-12
Misc. DB curl 4x10-15
Scottcurl 4x10-15
Misc. Isolation/koncentration curl 4x10-12

Anything for abs

[HerDOC2005]

what are your goals?

I like the volume, but I would do less work on arms (less sets)

also do you not lift on the weekend?

but again I love the volume...I love to do 20+ sets in a day :headbang:

Peace

[tewen]

My goals are simple! More mass and more strength! I mainly whant my arms to get bigger, they are lacking in size compared to the rest..
So you think I should go down to 3 set on biceps and triceps?

I sometims lift on weekends but my gym is closed then so I have to get a hold on someone with a key, as I dont have one anymore (used to be the chairman) So its no use planning to lift on weekends, however I do outdoor cardio.

[tewen]

Bellyback should be in there on tuesday aswell^^

[HerDOC2005]

I would flip flop monday and tuesday.

I would cut total arm sets in a day to about 8 and up the reps to 15 (personally I get more out of higher reps)

and I would move dips to chest workout

For me personally I dont care so much about arms so I dont do alot of focus on them...my split is:
day 1: Pressing day (chest focus, tri's shoulders accessory)
Day 2: Squating day (quads focus, hams, LB accessory)
Day 3: Pressing day (Shoulder focus, chest and tri's accessory)
Day 4: Pull day (back focus, Quads and bi's accessory)

You can see my workouts in my journal...I do alot of volume as well, but its focused on major lifts :)

All in all I think your plan is great! I would actually give it a try, but I would probably move bi's with delts, and tris with chest...personally I just get more out of my tri's when workign them with chest!

Peace

[tewen]

My problem is I easy get, how do you say, injury in my arms (swedish term would be overtrained) thats wyh I do triceps with delts, otherwise my triceps would be dead after a hardcore pec day. Delts dont seem to be as hard on my tric. And I do it on monday to get as far away from pec day as possible. However, looking at it now, it might be stupid to do latz day befor biceps.
I´ll give your advice a try though befor I rule it out :) Thanx mate!

[HerDOC2005]

anytime brother..

I would say for overtraining your tri's, the best thing I found is that I just dont go as heavy, and slow my reps down with super sets so I dont have to go as heavy and still get a great pump into my arms!

The only exercise I care about on tri's for strength is close grip bench...so I throw a few sets of heavy weight low rep into my chest workout, and then everything else for tri's is just for shape and pump! This has done great to keep from elbow tendonitus or any other tri overtrianing problems to happen!

Best of luck brother, I know thing will work out good no matter what!

Peace

[tewen]

Thank bro, Ill let you know how it turns out when I tryed it all out for a while!

[matt1990]

All I belive you need is the occasional curl man. Doing all that excess work on the arms to ME is pointless. My arms get bigger as i train and I only do a barbell curl once a week for 4 sets lol..

Thats my opinion, but as mentioned love the volume of it bro.

Matt~

P.S. Do a training log brohah, so we can see your progress man :D. also would you consider a split like this Monday/Wensday/Thursday/Saturday..I find it gives the body more time to recover then doing the above. At least thats how it feels for me bro.

[tewen]

As said above, the split I use is due to my gym beeng closed on weekends, otherwise I would have another split :) And the occasional curl just is not enough for me, however I will change the volume and go down on waights, straving for maximum contact.

I will start a training log, thanx for reminding me! I allways forget...

[matt1990]

Good to hear man, defantly going to follow lol..Its amazing the things you learn from a variaty of routines and lifts people do lol..I think in someways this is better then college haha.

Matt~

[tewen]

I think in someways this is better then college haha.




^^ I agree!! =)

[tewen]

I tryed doing delts with biceps today, felt kinda nice!! However, doing 3 sets on 3 exercises felt kinda weird, Im used to mouch more!! I guess Ill stick with it and see, maby my arms never got bigger cause they never got the propper rest contra stress.