Aiken_Drum
New member
Hello! I´m looking for some good insight about how to mix exercises. For example, lower back and hammerstrings is a no brainer because I do dead lifts along other more isolated exercises for those body parts. So far I´ve been going 4 times a week, doing the following, changing it every month. I change the number of repetions every week, doing 4 series always. For example, first week 8-8-6-6, then 6-6-5-5, 5-5-4-4 finishing with 10-10-8-8.
Here´s my last routine:
Day 1
Squats
Barbell Behind Neck Press with impulse (using legs to partially lift the weight and using more weight than otherwise possible) , standing.
Lunge
Barbell Upright Row
Standing Calf Raise (with machine)
Dumbbell Front Raise (both arms lifting at the same time)
Obliques lying on a bench
Barbell Bench Press (dooh)
Hanging hip raise (with arms at the sides, not above)
Dumbbell Bench Press
Day 2
Dead lift
Combined Chin-up/Rear Pull-up/Underhand Chin-up with machine, not with body weight. I used to do the number of repetitions for chin up, then rear pull up and finishing with underhand chin up without stopping to rest more than a few seconds.
Lying Leg Curl (used to do Barbell Step-up but was too much for my quads)
Seated Row
Abdominals lying on a bench
W shaped Barbell Curl
Barbell Back Extension
Triceps Dip
Cable Pushdown (triceps)
Dumbbell Incline Curl
I change stuff such as doing Inclined bench press instead of barbell bench press, different exercises for biceps, but keeping the good old ones, squats, dead lift and bench press.
Someone post a good routine for mass building that I could use going 4 times a week. It has worked so far for me doing that. I work out monday/tuesday, rest on wednesday, again on thursday and friday then rest saturday and sunday.
I´m eating correctly and a LOT by the way, so the food is no problem.
Thanks.
Here´s my last routine:
Day 1
Squats
Barbell Behind Neck Press with impulse (using legs to partially lift the weight and using more weight than otherwise possible) , standing.
Lunge
Barbell Upright Row
Standing Calf Raise (with machine)
Dumbbell Front Raise (both arms lifting at the same time)
Obliques lying on a bench
Barbell Bench Press (dooh)
Hanging hip raise (with arms at the sides, not above)
Dumbbell Bench Press
Day 2
Dead lift
Combined Chin-up/Rear Pull-up/Underhand Chin-up with machine, not with body weight. I used to do the number of repetitions for chin up, then rear pull up and finishing with underhand chin up without stopping to rest more than a few seconds.
Lying Leg Curl (used to do Barbell Step-up but was too much for my quads)
Seated Row
Abdominals lying on a bench
W shaped Barbell Curl
Barbell Back Extension
Triceps Dip
Cable Pushdown (triceps)
Dumbbell Incline Curl
I change stuff such as doing Inclined bench press instead of barbell bench press, different exercises for biceps, but keeping the good old ones, squats, dead lift and bench press.
Someone post a good routine for mass building that I could use going 4 times a week. It has worked so far for me doing that. I work out monday/tuesday, rest on wednesday, again on thursday and friday then rest saturday and sunday.
I´m eating correctly and a LOT by the way, so the food is no problem.
Thanks.