Hey I’ve been doing a routine for about 10 weeks now but now im starting to slack in the gym so i thought i should change up my routine, its a little bit of what USCTrojan619 is doing right now and alit bit of something i added and i just wanted some suggestions on if what i added to the routine was good or not and also i some questions, thanks for your time
- How is my back day is it lacking?
- Is it okay if i train my shoulders and tricpes after i train my back? because i used bascially USCTrojan619 's day on and days off and he takes a day off on friday and then works out his shoulder and triceps on saturday.
Well here the Routine:
Monday :Chest and Biceps
A. Flies - Dumbbells - Flat bench
8-10 reps
2 sets
90 sec rest
4-0-1-0 tempo
Adjust: Perform 8-10 flies to muscle failure; then continue the set by lowering slowly as a fly and lifting as a dumbbell press, do so until failure again
B. Press - Flat Bench - Barbell - Top half press in power rack
3,2,1 reps
3 sets
120 sec rest
2-0-1-0 tempo
Adjust: This is the top portion of the bench press, bar starting on the safety pins in the power rack, it is used as a potentiation exercise to wake up the nervous system.
C. Press - Flat bench - Barbell - Wide grip 6-8 reps
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, then perform partial reps at the top, squeeze the pecs hard.
D. Press - 30 degrees incline - Dumbbells
6-8 reps
1 sets
120 sec rest
5-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, then top partials to failure, then bottom partials to failure.
E. Curl - Machine preacher
6-8 reps
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds and perform more reps to failure, lower the weight by 50% and perform reps to failure, rest 10-12 seconds and perform more reps to failure, then perform top partials to failure and then bottom partials to failure.
F Standing curl - Dumbbells - Hammer grip
8-10 reps
2 sets
120 sec rest
4-0-1-1 tempo
Adjust: 8-10 reps to failure, rest 10-12 seconds, more reps to failure, drop by 50%, more reps to failure, rest 10-12 seconds, more reps to failure.
Tuesday: Legs
Leg extension
3x8-10 warm up (40 seconds Rest)
Squats
4x 12,10,8,6 (90-120 SR)
Leg press
3x12,10, 8 (60 SR)
Stiff legged deadlights (light weight)
4x 12 (60 SR)
Leg Curl
4x 8 (45 SR)
Calf Raises
4 x 12,10,10,8 ( 60 SR)
Thursday: Back and traps
Pulls ups
4x 10-12 (40-60 SR)
Deadlifts (supersetted with low row 4x810)
4x 8-10 (120 SR)
Bent Over Row (Barbell or Dumbbell)
4x 12,10,8,6(90 SR)
Shurgs (Barbell or Dumbbell)
4x12, 10, 8, 8
Friday: Shoulders and Triceps
Laterals Raises (warm up the Shoulders)
3 x12 (30 SR)
Military press
4x 12, 10, 10, 8 (120 SR)
Dumbbell press
3x 8-10 (60-90 SR)
Bent over laterals
3x12 (30 SR)
Close-grip bench 6-8
1 sets 120 sec rest 4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight,
rest 10-12 seconds and perform a few more reps to failure, then perform top partials to failure
Decline DB triceps extension 6-8
2 sets 120 sec rest 4-0-1-0 tempo
Adjust: Perform 6-8 reps to failure as a triceps extension. When you reach failure, continue to lower
slowly as a triceps extension but lift as a press, to failure.
Any comments or suggestions appreciated, thanks