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Matt2284 124    |  0 |
| I got the routine I am following from another site and was wondering what your take was on it. I did a 12 week beginner routine (full body) and then decided to increase intensity as I was not really feeling the 12 week routine much. I have listed the new routine below: Day 1 - Chest & Biceps Chest Exercise Sets Reps Incline Smith Machine Press 4 10 Flat Bench Barbell Press 4 10 Chest Dips 3 10 Pec Dec 3 12 Biceps Exercise Sets Reps EZ Bar Curls 3 8/10 Concentration Curls 3 10 Reverse Barbell Curls 3 12 Workout Notes: Use 3-1-3 timing on Incline Smith Machine Press Day 2 - Legs & Shoulders Legs Exercise Sets Reps Squat 5 10 Leg Press 4 10/12 Stiff Leg Deadlifts 4 8/10 Seated Calf Raise 3 8/10 Standing Calf Raise 3 12/15 Shoulders Exercise Sets Reps Dumbbell Shoulder Press 4 8/10 Seated Dumbbell Lateral Raise 3 10 Rear Delt Machine 3 10 Dumbbell Shrugs 4 10/12 Day 3 - Back & Triceps Back Exercise Sets Reps Wide Grip Pullups 4 10/12 Lat Pull Downs 4 10 One Arm Dumbbell Row 4 10 T-Bar Rows 4 10 Triceps Exercise Sets Reps Lying Tricep Extension 3 10 Rope Pulldowns 3 12 Reverse Single Arm Extension 3 12 I do tend to change-up the workouts on some of the days. For instance, I will do DB Flyes instead of Pec Decs. I also do abs twice a week as well. I do hanging leg raises and cable crunches. Whaddya think?? Good for building? |
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MyOwnEntity 1,071 | 0 |
| I would change smith machine incline to DB incline press. The rest looks good, just try it out for a couple weeks and make changes based on your feel and how your body responds. No one is the same so you will have to be patient and willing to listen to your body. Trial and error and just being consistent with your routine and nutrition is the key. |
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Matt2284 124 | 0 |
| Actually already did switch to DB incline press. Thanks bro! You think I should be cutting down to a lean, low BF, then clean bulk when I get back from deployment? Or keep bulking here, trying to keep clean, and then cut for a few months in time for Summer? | ||
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MrMailliw 720 | 1  |
| Fuck smith machine, fuck pec deck, fuck shoulders and legs on the same day (how an Earth you can do another significant muscle group on leg day I don't know), fuck some of the tricep exercises you are doing - get some compound in there and some skullcruchers. Sorry for all the swearing. |
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Matt2284 124 | 0 |
| I thought the lying tricep extension was skullcrushers because that's what I've been doing. For pec deck I have been doing flyes, not sure if working same group. I have no problems with legs and shoulders on same day. When you suggest some compounds, which group are you talking about? No problem with swearing. I like that you are passionate in your critique. | ||
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MrMailliw 720 | 0 |
Quote:Originally Posted by Matt2284 Yeah they are, haha, my bad. You learn something everyday as a gym fanatic! Fuck flyes. A dip, bench dip or close grip bench press are compound, tricep dominant exercises. |
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Popeye25 711 | 0 |
| is it a day off in between each workout? if so then its a great split. imo the best 3 day split u can do. do some close grip bench press for tris. i would do close grip bench, skulll crushers and pushdowns for tris. for bis do regular bb curls . better than ez bar. and dont do smith machine. free weight recruit more muscle fibres and stabilisation. everything else is fine. as myownentity said, adapt after a couple of weeks. try getting stronger with good form each week |
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| jeeza_1234 279 | 0 | |
| Dotry doing a week off only squats and clean presses push yourself | ||
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IrishGymSheep 2,481 | 0 |
Quote:Originally Posted by MrMailliw Ask every powerlifter ever it's very possible. I like the workout but I'd have bent over rows in back day. Also with the way your split is set out I'd start biceps with close grip chin ups. Your only forearm work is the reverse curls, so I'd do forearms at some stage. Also no ab work at all. Pretty volume heavy too so make sure your eating alot of food. |
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Matt2284 124 | 0 |
Quote:Originally Posted by IrishGymSheep I definitely do abs. I forgot to add them in there because they aren't in the original routine (I added them). I do weighted cable crunches and also hanging leg lifts to target lower abs. I have noticed some ab growth (under the flab), and haven't added weights to the leg lifts because I am not quite there yet. On a side note. I started last year off at around 215 being a bit soft (probably around 15-16%BF), dropped over the summer to 194-195. I was up to 196 (14.5% BF) after the first two months of working out. And now, after 3 months I am at 199 (my goal is a lean 210 at 10%BF) and I am currently around 13.17%BF, we will just say 13.2%! I am very excited for that. I lost an inch around my midsection as well. |
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