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c3bodybuilding
New member
When I am off, my routine is this:
Monday: Bench press 4 sets, incline press 4 sets, flys OR dips 3 sets.
Tuesday: Chins 4 or 5 sets, barbell rows 4 sets, deads 2 or 3 sets
Wednesday: Milt press or barbell clean and press 4 sets, lat raises 4 sets and shrugs 3 sets.
Thurs (sometimes friday, and I may take a day off, and skip arm training for the week): squats 4 sets, straight leg deads 3 sets, calf raises 5 sets.
Friday* (I skip arm training sometimes, as they get worked with back, chest and shoulder work): barbell curl 4 sets, seated curls 3 sets, close grip press 4 sets, overhead ext 3 sets. no forearms, are mine get worked plenty just from deadlifts
I find this is all I need when I am 'off'. I take the whole weekend off, or if I skip arm training, 3 days off.
If I am on, I do the same, except add 1 or 2 sets for the big lifts (dead, rows, bench, clean and press, squat, etc). and maybe thow in some rear delt work, more back work, and i do both dip and flyes on chest day. i also usually don't miss arms when on.
As the others bro's said, keep it short. If you can't get out of the gym in 45mins, then you are doing too much. An hour, to an hour and a half if the gym is crowded, and waiting for shit. Tear it down, go home and let it grow!
ps. Remember always do the core lifts! no foo stuff! squats, deads, chins, rows, etc are what make you grow! not 100 sets on a leg ext!
Monday: Bench press 4 sets, incline press 4 sets, flys OR dips 3 sets.
Tuesday: Chins 4 or 5 sets, barbell rows 4 sets, deads 2 or 3 sets
Wednesday: Milt press or barbell clean and press 4 sets, lat raises 4 sets and shrugs 3 sets.
Thurs (sometimes friday, and I may take a day off, and skip arm training for the week): squats 4 sets, straight leg deads 3 sets, calf raises 5 sets.
Friday* (I skip arm training sometimes, as they get worked with back, chest and shoulder work): barbell curl 4 sets, seated curls 3 sets, close grip press 4 sets, overhead ext 3 sets. no forearms, are mine get worked plenty just from deadlifts
I find this is all I need when I am 'off'. I take the whole weekend off, or if I skip arm training, 3 days off.
If I am on, I do the same, except add 1 or 2 sets for the big lifts (dead, rows, bench, clean and press, squat, etc). and maybe thow in some rear delt work, more back work, and i do both dip and flyes on chest day. i also usually don't miss arms when on.
As the others bro's said, keep it short. If you can't get out of the gym in 45mins, then you are doing too much. An hour, to an hour and a half if the gym is crowded, and waiting for shit. Tear it down, go home and let it grow!
ps. Remember always do the core lifts! no foo stuff! squats, deads, chins, rows, etc are what make you grow! not 100 sets on a leg ext!
