Check Out My Routine

Training Bodybuilding
1

day 1 chest and bi’s
bench 6x4
dips 3x8
incline bench 3x10
Cable Crossover 3x15

db preacher curls 3x8-10-12
spider curls 3x12
hammer curls 3x8-8-12

day 2 legs

front squats 6x4
stiff leg deadlifts6x4
leg presses 3x12-15
leg curls 3x10

day 3 rest

day 4 back
rack pulls 6x4
dumb bell rows 3x8
old school t-bar rows3x10
pull downs 3x15

day 5 shoulder tris
military presses 4x6
arnold presses 3x10
latteral raises 3x10
face pulls 3x10-12

floor presses 4x6
skull crushers 3x10
block push downs 3x12

any suggestions ? i been trainin like this for 2 weeks goin on my 3 i feel good

edit*

2

Put deadlifts right before or after front squats. You should try to order the ex.'s in order of difficulty so you can lift with intensity and not gas out before you get to other heavy lifts.

Again, on day 5 put floor pressed above or below mil presses. Face pulls should be last since it’s not an ex. you can lift heavy.

9 sets of bicep curls and 10 sets of tricep work seems a bit much. I’m all for doing some iso work, but I don’t know how much is too much.

3

missing one core lift;

regular deadlift; stiff leg dead lift is not the same

4

I second throwing in the deadlift after front squats. Ditch the lunges since you can handle more of a load with the leg presses.

I’d also up the reps a bit on the leg press. Maybe 15-20, or at least them off with a high rep set.

If you’re going heavy enough you probably won’t even need 3 more leg exercises after that.

Rack pulls on day 4 might suck with the deads and back extensions on day 2. It’s hard to get your back good after Deads. Maybe switch day 4 and 5?

5

well imma do what im doing for another week but how does this look ? i kept the the curls the same because i used to avoid them up until last year.

day 1 legs

front squats 6x4
romainian deadlifts 6x4
leg presses 3x12-15
leg curls 3x10

day 2chest and bi’s
bench 6x4
dips 3x8
incline bench 3x10
Cable Crossover 3x15

db preacher curls 3x8-10-10
spider curls 3x12
hammer curls 3x8-8-12

day 3 rest

day 4

back

deadlifts 6x4
dumb bell rows 3x8
old school t-bar rows3x10
pull downs 3x15

day 5

shoulders tri’s
military presses 4x6
rack lockouts 4x6
arnold presses 3x10
latteral raises3x10-12
face pulls 3x10
skull crushers3x12

6

I like it. Do you rest the weekend between Day 5 and Day 1? Or is it one day off and then start the rotation again. Doesn’t matter much, just curious.

My only other concern is the floor press on day 4. I don’t think you’re going to get the training effect you’re looking for with floor press. Do you have access to a squat rack? Reason I ask is because I think rack lockouts would be a better choice to hit the triceps as you can handle a much greater load and you won’t have to worry about as much chest involvement.

Other than that its time to get to work and eat a bunch.

7

i rest 2 days

8

Do you have extremely good back width and really poor back thickness? I ask because you’ve got 3 back thickness exercises and only 1 back width exercise.

9

not too worried about width, i want to be thick and dense

10

never heard someone that wasn’t too thrilled about having a wide back. how come?

11

dont know , i already have wide shoulders maybe thats it? i see some athletes(sprinters,football players) whos back is wide but not wide compared to BB’s but thick i want that…football is one of the main reasons why lifted in high school but after that i just started to love lifting and i know splits works better for ME as far as strength and muscle growth together, i like training like this instead a 3 day tbt or a 4 day upper body push pull/lower body push pull . i will at times go back to tbt’s