Need Routine Advice

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys great to be here
thought maybe you could give me some advice on a routine that I should be doing. This is my goal

im not new to weightlifting been training for a long time but never really had a good diet. Decided to get that in check with a good routine and goo after that.

2

any help?

3

Welcome.

We know your goal, yet not really anything else.
The more info you give, the better help ya shall receive.

4

Some info about me…Played varsity basketball at the highest class in NY. Was a captain junior and senior year. Im an athlete.

Im 6-1 200 pounds around a 33 inch waist. 16 inch biceps flexed.Can Dunk so its not like i dont have strong legs. Bench press max 265. Anyhting else just tell me.

5

Good. :slight_smile:

How many days a week can you work out?
I’ll put together a routine for you then.

6

I can workout as many days need be. Except sunday. Only day i cannot workout.

7

If that’s the case, I suggest the following:

Monday - Legs and Abs
Tuesday - Chest and Back
Wednesday - Bis, Tris and Shoulders
Thursday - light cardio and rotator cuffs
Friday - Total Body
Saturday and Sunday - OFF

Legs and Abs

  • Barbell Squat 6 sets of 6, 120 secs rest
  • Leg Press 5 sets of 8, 90 secs rest
  • Superset: Leg Extensions - Leg Curls 3 sets of 15 each, 30 secs rest
  • Stiff-Legged Deadlift 3 sets of 12, 90 secs rest
  • Calf Raises 4 sets of 15, 45 secs rest
  • Superset: Leg Raises - Crunches 2 sets of 15 each, 30 secs rest

Chest and Back

  • Superset: Barbell Bench Press and Pullups 6 sets of 6 each, 90 secs rest
  • Superset: Dumbbell Incline Press and Barbell Rows 4 sets of 8 each, 60 secs rest
  • Superset: Dumbbell Decline Flyes and Seated Rows 3 sets of 12 each, 60 secs rest
  • Pullovers 3 sets of 15, 60 secs rest

Shoulders, Tris and Bis

  • Shoulder Press 8 sets of 8, 60 secs rest
  • Superset: Dips and Barbell Curls 5 sets of 8 each, 60 secs rest
  • Superset: French Press and Incline Hammer Curls, 3 sets of 10 each, 45 secs rest
  • Side laterals 3 sets of 12, 30 secs rest
  • Rear Delt Laterals 3 sets of 15, 45 secs rest

Total Body

  • Barbell Bench Press 8 sets of 8, 60 secs rest
    Deadlift 8 sets of 5, 90 secs rest
    Squat 5 sets of 10, 120 secs rest
8

BTW, always warmup properly and see a doctor if you have any problems. :slight_smile:
Have fun, bro.