Need a few opinions on routine from some good bros...

[cmarcell]

So some stats. 6' tall. 208 lbs with sweats, t-shirt, shoes, and ipod. Maybe 205 without? No idea. 24 years old.

Also, this is the routine I like. The foundation of it anyway. Just had a few ideas to tweak it, wanted to know what you guys thought. This is what I've been doing/will be doing.

MONDAY: CHEST

5x8 Incline Barbell Bench Press
3-4x8 Flat Dumbbell Bench Press
3xFailure Dips
2x12 Cable Crossovers

*Always do 2 benches- 1 incline, 1 flat. 1 with barbell, 1 with dumbbells. I rotate which I do with what, but always do barbell first.
*Thinking about doing incline flyes instead of dips to switch it up. Upper part of chest needs help.

TUESDAY: BACK

3xFailure Chinups
4x8 Barbell Rows
5x5 Deadlifts
4x8-12 Lat Pulldowns (2 wide, 2 narrow)

*I was switching chinups and pulldowns, but I figure pulldowns would be a better way to end the workout.
*Worried that I'm doing a lot of vertical workouts and only 1 horizontal.
*Want to substitute 1-Arm DB rows with barbell rows to switch it up.

THURSDAY: SHOULDERS AND TRICEPS

4x8-15 Lateral Raises
4x8-10 Dumbbell Presses
3x8-12 Rear Delt Machine
4x8-12 Closed Grip Bench Press
3x8-12 Overhead DB Presses

FRIDAY: LEGS AND BICEPS

3x12 Leg Extensions
5x8 Squats
3x15 Leg Press
3x12 Seated Leg Curls
4x15-20 Calf Raises

3x8 Barbell Curls
3x8 Cable 1-arm Curls

Don't do triceps and biceps with chest and back because they are too beat. This has been the best way for me so far. Another idea would be to move legs to Tuesday, and Back to Friday, then do biceps with Chest and Triceps with back. Even then I'd be doing triceps the day before or after either shoulders or triceps. So this seems to be best.

Any ideas on exercises, order of exercises, reps, sets, or even how to set the workout up?

 

[cmarcell]

2 more things I forgot.

1. I always add in abs where I can. The way I set this up I usually do them Monday and Thursday.

2. Always wondered this. With the way I have this set up, in terms of the muscles I'm working each day, should I add in 1 set of triceps to Monday, and 1 biceps to Tuesday? I always did a burnout set like this. Stopped recently because I figured there was no need to.

Also, when I talk about switching something up, its just because I've been doing...say dips...for a couple of months. Maybe switching to flyes could help for a couple months, then switching back.

 

[iggy]

you looking to bulk or cut? what's your bodyfat % at? what's your diet like?

i trained kinda similar to this with a year and didn't get a lot of results. it just wasn't for me. but if you want to train the traditional 1 muscle per day bodybuilding split, i would suggest, M - Chest/Bi's, T - Shoulders, W - Back, TH - Arms (Bi's/Tri's), F - Legs, S, SU off.

i would prefer a 5x5 split if i was you though. this is just my opinion though.

and you should switch in military presses instead of DB. they worked a lot better that way for me.

 

[cmarcell]

did 5x5. hated it to be honest. worked when i started out, and when i started out again after a lay off. but ran it again recently and just didnt like it. i was actually going to say not to recommend another workout like the 5x5 because i knew it would get in there haha. this is actually the routine (or the general idea of one) that has worked best for me. diet's good. don't really think that has anything to do with the routine itself to be honest, so i'm not going to get into listing it or counting up the numbers. also like 4 days a week, and plan to stay that way. can't workout weekends. and wouldn't want to do shoulders after chest and biceps after back anyway.

i do switch from standing barbell presses and db presses every couple of months. i actually think for the front deltoids there isn't a big difference. the military is a much better compound exercise and works in a lot of routines. but for a workout just worrying about front delts, i like the dumbbells.

 

[lockdownd7]

Don't do dips or chin ups/pull ups to failure. Other than that, if that routine is working for you, it's fine. If upper chest is something you really want to focus on you might consider adding a couple sets of an incline bench variation on Thursday.

 

[ExtraMile]

Alright bro heres my idea.

Add some weight to those dips, flat bb bench and weighted dips alone would be a killer chest workout for me dips are a major mass builder dont do bodyweight x failure

Like iggy said change db military to bb military

Try Pendlay Rows, if you dont like them then yes try Db rows

About the triceps... CGBP should be enough as it is... if not do some skulls after to higher rep like 15 reps and do CGBP to 6-8 reps using shoulder width grip on a bb not EZ

Yes if you have enough mass on your body u can start nit picking and say u want more upper chest etc add in somthing for it but I doubt you wont just need more all round mass...

For calfs try nelsons calf routine its brutal

If your worried about back just drop either chins or pulldowns no ned for both IMO

Just done quickly your new routine could look like this:

Monday -
Flat BB bench 3x6
Incline DB Bench 3x8
Close Grip Bench 2x8
Cable Crossover 2x15

Tuesday -
Deads 2-3x6
Romanian Dead or SLDL 2x8
Pendlay row or 1 arm db row 3x8
Wide Grip Chins or pulldown 4x8


Wednesday - off
Thursday - off

Friday -
BB Military 3x8
Lateral Raise 2x10
Rear Laterals 2x10
Weighted Dips 3x5
Lying Skullcrusher 2x15

Saturday-
Wide Squats 2x5
Front Squats or Narrow back squats either way go ATG 2x8
Leg Press if u really want
Some hamstring work, Id go for GHR but you can choose
Biceps
Forearms/grip


Thats what i would do.. somthing like that I only thought of that on the spot but if you giv us some more info maybe me or some other good EF bro wil giv u a more personal routine...

Do squats and deads first in your back and leg workout as they are the two biggest and best lifts so go at them heavy and hard when your not already beaten. If your pushing it hard enough you wont be able to do 5 max weight sets of deadlifts. 2 sets and Im fuckin toast.

 

[SaiBoT]

So some stats. 6' tall. 208 lbs with sweats, t-shirt, shoes, and ipod. Maybe 205 without? No idea. 24 years old.

Also, this is the routine I like. The foundation of it anyway. Just had a few ideas to tweak it, wanted to know what you guys thought. This is what I've been doing/will be doing.

MONDAY: CHEST

5x8 Incline Barbell Bench Press
3-4x8 Flat Dumbbell Bench Press
3xFailure Dips not to falure here
2x12 Cable Crossovers

*Always do 2 benches- 1 incline, 1 flat. 1 with barbell, 1 with dumbbells. I rotate which I do with what, but always do barbell first.
*Thinking about doing incline flyes instead of dips to switch it up. Upper part of chest needs help ---> Yes

TUESDAY: BACK

3xFailure Chinups ----not to failure here either
4x8 Barbell Rows
5x5 Deadlifts
4x8-12 Lat Pulldowns (2 wide, 2 narrow)

*I was switching chinups and pulldowns, but I figure pulldowns would be a better way to end the workout.
*Worried that I'm doing a lot of vertical workouts and only 1 horizontal.
*Want to substitute 1-Arm DB rows with barbell rows to switch it up.

THURSDAY: SHOULDERS AND TRICEPS

you could definitely add one upper chest exercise here like lockdownd7 said
4x8-15 Lateral Raises
4x8-10 Dumbbell Presses
3x8-12 Rear Delt Machine
4x8-12 Closed Grip Bench Press
3x8-12 Overhead DB Presses

FRIDAY: LEGS AND BICEPS

3x12 Leg Extensions
5x8 Squats
3x15 Leg Press
3x12 Seated Leg Curls
4x15-20 Calf Raises I like some kind of rest-pause scheme for calves (Nelson's or DC

3x8 Barbell Curls I would go for 5x8-12
3x8 Cable 1-arm Curls

Don't do triceps and biceps with chest and back because they are too beat. This has been the best way for me so far. Another idea would be to move legs to Tuesday, and Back to Friday, then do biceps with Chest and Triceps with back. Even then I'd be doing triceps the day before or after either shoulders or triceps. So this seems to be best.

Any ideas on exercises, order of exercises, reps, sets, or even how to set the workout up?

Read red. If it's working why change it right? I like your back workout alot.

 

[cmarcell]

Just a few things I guess I wasn't clear about.

1. Dips and Chins I add weight. For dips I don't know why I wrote until failure because I can actually do a good amount. It's really only the last set which I do until failure because I add enough weight so 8-10 is really hard. For chins/pullups, still working on pull strength. I can do 8 with no weight. But I wanted to add weight and I'm up to doing them in the 5-7 rep range with added weight.

2. Although I do squats first in my workout, I don't do deadlifts first. I can do heavy squats and keep going. I tried doing deadlifts first and I just couldn't. I'm making progression doing them after rows though.