Comments about my new routine

[louden_swain]

Hey guys,
Recently I changed things up a bit. I have always trained arms with a larger muscle group such as Chest, Back, or Delts, but I want to devote more energy into my arms. Last night I started this routine and I felt a major difference in my strength levels.

Day 1 - Arms (Triceps, Biceps, & Forearms)
Day 2 - Upper Legs and Calves
Day 3 - ****REST****
Day 4 - Chest and Back
Day 5 - ****REST****
Day 6 - Deltoids and Calves
Day 7 - ****REST****
Day 8 - Repeat Cycle

My exercise selection will be BASIC and HEAVY. Well, what do you guys think?

 

[gymtime]

I've always been a big believer in doing large and small muscle groups on the same day, chest and tris, back and bis for example. I think this is necessary especially if you are lifting heavy. Personally, I could never do my back workout justice if I've just done a complete heavy chest routine, and vice versa. Finally, devoting an entire day to arms is unnecessary considering how much arms are worked in other upper body excercises.

 

[louden_swain]

I've always been a big believer in doing large and small muscle groups on the same day, chest and tris, back and bis for example. I think this is necessary especially if you are lifting heavy. Personally, I could never do my back workout justice if I've just done a complete heavy chest routine, and vice versa. Finally, devoting an entire day to arms is unnecessary considering how much arms are worked in other upper body excercises.

Training chest and back together is exhausting, but it can be done. That is why I have rest days surrounding that workout day. My Chest and Back Routine will look like this:

Incline Barbell Presses
Flat Dumbbell Presses
Weighted Dips
Flyes
T-Bar Rows
Dumbbell Rows
Seated Pulley Rows
Chins or pulldowns
Shrugs

lower back will be emphasized on leg day (stiff leg deadlifts)

 

[gettinlarger]

stiff leg deads are really more of a hamstring exercise ...

throw in conventional bent legged deads on your back day before anything else. the seated cable rows arent necessary if youre doing bent overs and t-bars, IMO.

 

[b fold the truth]

I used to use a routine like this when I was bodybuilding:

Monday: Legs

Tuesday: Chest

Wednesday: Off

Thursday: Back

Friday: Shoulders, Bic, Tric

Saturday: Off

Sunday: Off

I really liked it a lot and it allowed me to recover nicely between workouts.

B True

 

[Advaik]

woah chest and back on the same day? You must be superman kid!

Seriously here is what you need.

Monday: Deadlift (Mainlift)
Isolation delts/back lifts

Tuesday: Bench (Mainlift)
Isolation chest/ab lifts

Wedensday: Rest

Thursday: No Mainlift
All isolation tri/bi/forearm (Make sure you do reverse grip BB curls also, a common mistake people make is thinking they are like regular curls, but these are what will make your bicep huge and pop out of your shirts because it targets a different muscle.)

Friday: Squat (Mainlift)
Isolation calf/leg lifts

Repeat until huge. Don't lift on weekends, you'll never follow it (unless you're some punk who just got out of school for the summer, in that case you should lift every body part every day. Bench 3 or 4 times a day )

 

[gymtime]

[B.....throw in conventional bent legged deads on your back day before anything else. .... [/B]

That's what I was thinking. But I still can't imagine doing a full back day including deads followed by a full chest workout.

 

[b fold the truth]

I have done chest and back together before.

Supersetted these
Bench with Chins

Incline Bench with Barbell Rows

Dips with dbell rows or seated pulley rows

Light Deadlifts at the end.

B True

 

[louden_swain]

I appreciate all of those suggestions. Don't get me wrong, it will be exhausting, but I eat the proper nutrition and get tons of sleep at night. I like to attack the muscles at different angles with heavy weight. As for the stiff-leg deads, yes they are primarily a hamstring movement, but they also stress the lower back to a strong degree. I use between 275lbs and 315lbs on these, so I will certainly receive intense stress on the hamstrings, butt, and lower back. It never hurts to add a little hamstring work. I will also occassionaly perform heavy regular deads and Barbell Rows.