My routine. Want ur input brolies

Discussion in 'Fitness & Nutrition' started by egxflash, Feb 23, 2008.

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  1. egxflash

    egxflash Riding on the Midship Express

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    Day 1 - Chest+Tris

    Chest
    Bench press - 4x8
    DB flys - 4x10
    DB press - 4x8
    DB pullover - 4x 10
    alt flys - 2x12

    Tris
    Dips - 3x10
    Tri extension - 4x10 + usu. a dropset
    skullcrushers - 4x8
    Rope pulldown - 4x12

    Day 2 - Back+Bis

    Back
    Deadlifts - 4x6 (i try to keep the reps low for form)
    Bent over row - 4x10
    seated row - 4x10
    lat pulldown - 3x10 + dropset

    Bis
    preacher curls - 4x10
    reverse bicep curls - 3x10
    bicep curl (machine) - 4x10
    hammer curls - 3x8
    and i just go down the rack to finish off

    Day 3 - light chest+shoulders+forearms

    chest
    hammer bench press (machine) - 3x6 + drop
    military press - 4x6
    lying cable flys - 4x10
    alt flys - 4x10
    shrugs - 3x10
    wrist curls - 3x12
    reverse wrist curls - 3x12

    Day 4 - Legs

    Squats - 4x8
    Calf raise- 4x10
    Leg press - 3x8
    Leg extension - 4x10
    lying calf extension - 4x8
    reverse leg curl - 4x8

    I usually do
    Sun - chest+tris+cardio
    Mon-cardio + abs
    Tue-back+bis
    Wed-cardio + abs
    Thur-light chest+everything else
    Fri-legs
    Sat-rest
     
    Last edited: Feb 23, 2008
  2. egxflash

    egxflash Riding on the Midship Express

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    I threw in a light chest day to hit it a second time throughout the week since its lagging way behind everything else. And a couple of days of cardio since I need to stay in running shape for the military (albeit the reserves)

    My diet usually runs like this:

    Breakfast/preworkout meal- protein shake+creatine and some cereal in fat free milk

    PWO meal - Protein shake in water and strawberry jam on wheat

    1st meal - grilled chicken breast or steak + steamed veggies

    2nd meal - protein shake + fruit

    3rd meal - grilled chicken breast or steak + steamed veggies

    So timberworlf, Pur and all u broly fools out there, gimme ur input.
     
  3. RalphL

    RalphL Active Member

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    volume for chest and triceps looks a little high, you might want to do 3 sets instead of 4 on a couple exercises. also, throw in a little incline bench work. on leg day id go squats, leg press, leg ext, leg curls, then calf work.
    and are you trying to bulk or cut?
     
  4. egxflash

    egxflash Riding on the Midship Express

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    im trying to bulk clean. i have a relatively slow metabolism but i know thats no excuse. still, i dont mind slow gains, but i do want to bulk up a bit.

    i been thinking about putting in incline bench in there too. my bench is just so weak. its so demoralizing barely being able to put anything up on the bench compared to most guys here...ive only been able to put up much less on the incline.
     
  5. RalphL

    RalphL Active Member

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    putting up less on incline is normal. dont worry about numbers if you're trying to gain muscle. a lot of people on here like to do flies to pre exhaust pecs before doing bench so it focuses more on pecs and less on triceps and anterior delts. you might want to try that out. you might also want to try eating a bit more. that doesnt seem like a whole lot of calories.
     
  6. fatcow

    fatcow OT Supporter

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    looks pretty standard to me, id drop a bicep and tricep exercise, usually i only need 9-10 good sets to get a nice pump especially if its following chest and back, also i don't see many sets for shoulders

    and are all the presses/flys for chest flat? or are you mixing in incline/decline

    height/weight?
     
  7. egxflash

    egxflash Riding on the Midship Express

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    the flys, i just do incline on the cable sometimes.

    5'8" - 170
     
  8. GuOD

    GuOD mcflurry diet

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    just do the sticky routine
     
  9. egxflash

    egxflash Riding on the Midship Express

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    anybody?
     
  10. iviikoivi

    iviikoivi New Member

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    why don't u practice the horizontal tango with me
     
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