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  1. #1
    Elite DarksideSix's Avatar
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    need help with new routine

    ok, so I've been thinking about mixing up my routine. I can only work out 4 days a week because of other commitments so there is 1 day that I have to hit 2 body parts. Lately it's been legs and shoulders but i'm thinking about changing it.

    My current routine is this:
    Sunday: legs/shoulders
    Tuesday: chest
    Wednesday: Back
    Friday: Arms

    I've just recently switched to doing tri's and bi's in the same day. first time i've done this in years but i've been at it for about a month and the results are great so I wanna keep it that way.

    I like having my back in 1 day cause I've really been trying to focus on that and that is one of my bigger workouts but I also feel like i've been neglecting my legs so I was thinking about switching it up and doing Back and shoulders together and legs by themselves. just looking for some input here.

  2. #2
    Zeek
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    Re: need help with new routine

    I actually like your training program the way it is.

    how many sets/reps are you doing? what exercises?

  3. #3
    Elite DarksideSix's Avatar
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    Re: need help with new routine

    for my legs i've only been going 2 excersizes for quads, about 7 sets total. reps i vary....usually between 6 and 12 then 3 sets for hams.
    my legs are strong as hell but i'm tall and they are long and slender. i do the most excersises and sets for my back right now because thats the biggest muscle and needs the most work.

    Chest i usually do 3 excersises, 3 sets each an then do 7 sets of high reps (FST-7) for the final excersise for more of a pump. shoulders i've been doing 3 sets of presses, 3 to 4 sets of rear delts, and the fst-7 on side delt raises, then 2 excersises, 3 sets each for traps.

    Back i do 3 or 4 sets heavy deads, 3 or 4 sets chin ups, 3 sets of rows, the fst7 on cable rows

    for arms i do 2 excersises, 3 sets each, then fst7 on the last. both for tri's and bi's

    just feel like a need to work on my legs a bit more, but i can always throw in 1 more lift. it's just nice having legs on their own day cause i'm usually pretty exhausted after legs.

    I put all my workouts up, sets, reps, excersises on my log on ology.

  4. #4
    Elite Josh30013's Avatar
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    Re: need help with new routine

    Sunday: legs/calves
    Tuesday: chest/triceps
    Wednesday: Back
    Friday: delts/biceps

    This is my routine. It really seems to work for me. It may not be everyone thoy.

  5. #5
    Senior Member oldschool67's Avatar
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    Re: need help with new routine

    your legs are bigger and much stronger than your lats bro, give them their due!!

  6. #6
    Elite gymrat827's Avatar
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    Re: need help with new routine

    i dont have a routine. i hit everything 1-4x a wk, volume varies a ton. but this is what i have to do to grow.

    if things are getting stale do your same routine backwards.....or something to that effect. you may find the DOMS you ll get a good thing.

  7. #7
    Elite DarksideSix's Avatar
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    Re: need help with new routine

    Originally Posted by gymrat827 View Post
    i dont have a routine. i hit everything 1-4x a wk, volume varies a ton. but this is what i have to do to grow.

    if things are getting stale do your same routine backwards.....or something to that effect. you may find the DOMS you ll get a good thing.
    What do you mean...do my routine backwards?

  8. #8
    Senior Member cokezero's Avatar
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    Re: need help with new routine

    I mixed up a back and chest superset tonight and I think Im gonna freaking die. It was one of arnolds workouts. each one you do 5 sets: set one 20 reps, set two 15 reps, set three 12 reps, set four 10 reps, and set five 6 reps. hit flat bench then wide grip barbell rows with no break. when you finish those two take a 1- 2 min break and do the same with the next set. this one will make you forget your name and swell that chest and back up.. Just something I'm trying. Oh and I will be doing this on monday and thursday for a month.

    flat bench
    wide grip barbell rows

    incline bench
    close grip seated back rows

    flat bench dumbell flies
    wide grip lat pull downs

    dips
    close grip pull ups

  9. #9
    Elite gymrat827's Avatar
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    Re: need help with new routine

    Originally Posted by DarksideSix View Post
    What do you mean...do my routine backwards?
    i.e.

    instead of arms friday do them monday, than back, than chest, etc etc

    so im not telling you to change much really, just the order you work the muscles throughout the week.

  10. #10
    Elite DarksideSix's Avatar
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    Re: need help with new routine

    Originally Posted by gymrat827 View Post
    i.e.

    instead of arms friday do them monday, than back, than chest, etc etc

    so im not telling you to change much really, just the order you work the muscles throughout the week.
    Ahhhh....gotcha! will have to check that out, great idea.
    "Whatever life throws at you, put it on the bar and press it"

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