Hows this workout routine????

[x1shbronc55]

How does this look to yal for a work out to get BIG? And im also goin to start to do cardio in he morning (if i can force my self to wake up) and after my work out. Right now i weigh 240, but want to get down to 200 by the end of May, anybody think ths is possable with this routine, And wanna get as much muscle as possable, thanks everybody that responds!

PS, this work out last about 2 hours, should it last that long, me and my workout partner really dont BS that much, we get after it.

Thanks!




MONDAY - Chest, Tris, Traps

Chest- Dumbell Bench-(warmup) 8,6,4,2
Incline Bench-8,6,4,2
Decline Bench-10,8,6,4

Tris - Close Grip Bench-8,6,4,2
Tri Pulldowns -10,8,6,4
Brain Busters -10,8,6,4

Traps- BB Shrugs-15,12,10,8,6
DB Shrugs-15,12,10,8,6


TUESDAY - Shoulders, Bis, Forearms

Shoulders - Military press-10,8,6,4,2
Shoulder press-10,8,6,4,2

Bis - Preacher Curls-10,8,6,4
Cable Curls -10,8,6,4
Dumbell Curls -10,8,6,4

Fores - BB fore curls -20,20,10,10
DB fore curls -15,12,10,8
reverse curls -10,8,6,4,2



WENSDAY - Back, legs, Calves

Back- Lat Pulldowns-10,8,6,4
Rows -10,8,6,4
Pull Machine -10,8,6,4,2
LowerBack Ma.-10,10,10,10

Legs- Leg Press -10,8,6,4,2
Lunges - 4 sets
Hamstring Ma.-10,8,6,4
Quad Machine -10,8,6,4

Calves- Calf Raises-20,15,10,8
Standing Ra-20,15,10,8


THURSDAY - Chest, Forearms,traps

Chest- Cable Flys -10,10,8,8
DB Flys -10,8,6,4,2
Bench Press -8,6,4,2

Fores- Forearm curl-30,20,20,10
DB Fore curl-10,8,6,6
Reverse curl-10,8,6,4,2

Traps- DB Shrugs -15,12,10,8,6
BB Shrugs -15,12,10,8,6





FRIDAY - Shoulders, Tris, Bis, Calves

Shoulders- Db Rows - 10,8,6,4,2
Shldr Ma- 15,12,10,8,6
Mil.Pres- 10,8,6,4,2

Tris - CloseGrip Bench- 10,8,6,4
Brain Busters - 10,8,6,4
Tris pulldowns - 10,8,6,4

Bis - Preacher Curls - 15,12,10,8,6
Hammer Curls - 10,8,6,4
Cable Curls

Calves - Calf raises - 20,15,10,8
Standing raises- 20,15,10,8


plus abs 4 times a week

 

[gymtime]

Have you ever lifted before?

 

[x1shbronc55]

yes for about 4 years now, but i really wasnt focused on lifting, i was focused on football. But since recently football season is over i have been focusing on lifting weights.

 

[gymtime]

Are you using steroids?

 

[OMEGA]

too much indirect arm work, and indirect, trap- deltoid tie in work.

could lead to overtraining, and injuries in those areas...IMO


how about
1 chest, tri, and a little deltoids.
2 legs, calfs, abs
3 back, bis, traps, forearms
4 off
5 repeat, or another day off

 

[Balls of Steel]

WTF? That is insane. It looks to me like you would be overdoing it, by alot. I have been on a push pull legs and it has worked well for me, alternating working and resting days. I would do a search on the board for routines.

 

[Gymbob]

Imo the volume is too high for bi's and tri's espcially since your pre-exhausting the tri's with the chest somewhat. I would try 6 sets each for bi's and tri's + warmup.

I would also not train legs and back the same day since they are both large muscle groups and to train them properly you would not be able to put in 100% doing them this way.

I also wouldnt train bodyparts more that once a week unless your on the juice and feel your recovering at a good rate. The only parts i would train twice\week are abs\carves and maybe forearms.

Good luck bro

 

[x1shbronc55]

No currently im not on AS but might take a little deca in a couple of weeks-months, thanks everyone