i’ve been lookin around and i need a new routine. i’ve been liftin for close to 2 years and gained about 50 lbs so far and am about 200. i’ve been tryin to mix it up and i’ve been doin some different things here and there but i’m not seein very many gains in my work outs. These last few months i’ve been on this that I kinda threw together
Day 1:
Legs: Leg extensions 3x, Squats 3x and either leg press or hack squat 3x
calves (found diamond in the rough on this site and have been doin that for 6 weeks)
Day 2:
Back and Bi’s and abs
Pull ups 3x,pull downs 3x, T bar 3x, and lower back 3x
Straight curls 3x, alternating dumbell curls, curl with rope 3x(like a cross body curl)
Day 3:
Chest and Tri’s
Flat bench 3x, incline 3x, and flyes 3x
Skull crushers 3x, push downs with rope 3x, and dips 3x
Day 4:
Shoulders
Military 3x, lateral raises 3x, front dumbell raises 3x, shrugs 3x
Day 5: Arms
Preacher Curl 3x, Cross Body Curls 3x, and straight curls 3x
push downs with straight bar 3x, Dips on a bench 3x, and close grip bench 3x
i need a new routine and haven’t really found any, any help would be appreciated or any routines you know of on this site would help, thx
Give us an Idea of what your looking for goals etc
phill
[quote]zach@utah wrote:
i’ve been lookin around and i need a new routine. i’ve been liftin for close to 2 years and gained about 50 lbs so far and am about 200. i’ve been tryin to mix it up and i’ve been doin some different things here and there but i’m not seein very many gains in my work outs. These last few months i’ve been on this that I kinda threw together
Day 1:
Legs: Leg extensions 3x, Squats 3x and either leg press or hack squat 3x
calves (found diamond in the rough on this site and have been doin that for 6 weeks)
Day 2:
Back and Bi’s and abs
Pull ups 3x,pull downs 3x, T bar 3x, and lower back 3x
Straight curls 3x, alternating dumbell curls, curl with rope 3x(like a cross body curl)
Day 3:
Chest and Tri’s
Flat bench 3x, incline 3x, and flyes 3x
Skull crushers 3x, push downs with rope 3x, and dips 3x
Day 4:
Shoulders
Military 3x, lateral raises 3x, front dumbell raises 3x, shrugs 3x
Day 5: Arms
Preacher Curl 3x, Cross Body Curls 3x, and straight curls 3x
push downs with straight bar 3x, Dips on a bench 3x, and close grip bench 3x
i need a new routine and haven’t really found any, any help would be appreciated or any routines you know of on this site would help, thx
[/quote]
size is really all i’m looking for for now, i broke my arm 2 hours after i posted that so lifting is kinda out of the question for now but when i go back i wanna go hard with a new routine in about 8 weeks. so ya man size
Um sorry about the injury but gotta call BS on having to wait 8 weeks you still have three limbs and the rest of your body Ive been training my tail off in a cast and splint for three months Blown Biceps tendon,. Dont wait theres always an excuse go do SOMETHING.
Do TBT by Chad Waterbury, or if you’re new you could always try his Anti-Hypotrophy program that I’m getting ready to start on. I’ve been on TBT and put on a little more than 10lbs of muscle in 8 weeks.
edit: you’re not new. i should really read things before i post lol >:(
i like that attitude phil,i think i’m gonna hit legs and calves and abs as hard as i can. i’m checkin out that TBT right now 2. fuck ya instead of my whole body lagging a shitload i’ll just have my left arm