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M56M: it is an all over body routine. That means they are all performed on the same day once a week. I know a guy from MM.com called Big Donnie Brasco who does that rouitne once a week and i've seen his pictures and he is a big dude now - and even calls himself a work in progress! By the way, where the fuck did the curls come from? I said chins. All compound movements.
I perform other exercises with my 'basics' [as listed above] because 'isolation' exercises [as cackerot says pretty much every post] remove the weak link.
Here's my routine:
all exercises = 2 sets each to failure.
Mon - extensions - [isolation - help my legs give out before my ass]
squats - compound
leg press - remove the weak link - lower back.
standing curls - isolation work for hams
seated calf or standing calf - whatever i fancy.
Tues: Bench - compound
flyes - isolation
weighted dips - compound - i do these fr triceps too incidently.
Seated skulls - this is my fav tricep exercise. A mix of isolation and compound if you will!
Fri - Chins - compound for mainly lat work.
deads - i think you know the answer to that one...
DB rows - compound for mainly 'middle back' work.
DB press - compound delt work
Machine side lats - isolation.
BB curl or DB curl - sometimes i do heavy/low reps for BB and then a higher rep [10-12] for DB curl.
That's it folks. My routine. I have hit 220lbs with this routine. I'm currently cutting.
And finally, M56M, yes some exercises have different results on the muscle e.g front raises over rear raises for delts, but with the chest this is NOT the case.
I perform other exercises with my 'basics' [as listed above] because 'isolation' exercises [as cackerot says pretty much every post] remove the weak link.
Here's my routine:
all exercises = 2 sets each to failure.
Mon - extensions - [isolation - help my legs give out before my ass]
squats - compound
leg press - remove the weak link - lower back.
standing curls - isolation work for hams
seated calf or standing calf - whatever i fancy.
Tues: Bench - compound
flyes - isolation
weighted dips - compound - i do these fr triceps too incidently.
Seated skulls - this is my fav tricep exercise. A mix of isolation and compound if you will!
Fri - Chins - compound for mainly lat work.
deads - i think you know the answer to that one...
DB rows - compound for mainly 'middle back' work.
DB press - compound delt work
Machine side lats - isolation.
BB curl or DB curl - sometimes i do heavy/low reps for BB and then a higher rep [10-12] for DB curl.
That's it folks. My routine. I have hit 220lbs with this routine. I'm currently cutting.
And finally, M56M, yes some exercises have different results on the muscle e.g front raises over rear raises for delts, but with the chest this is NOT the case.
