MUSTANG_18 said:
Hey guy..I just went over my routine and came up with this. Let me know what ya think. I'll move it to the training board later on but I would like to get your opinions as well. Fell free to make any critques
Monday-Chest and Tri's
Decline dumbell press 4 sets of 8 reps
Incline flys 3 sets of 8 reps
Incline Bench press 3 sets 8 reps
Cable cross overs 3-4 sets of 10 reps with full stretch
Overheard tri extensions double hands 3 sets of 8 reps
Lying Tricept extentions 3 sets of 8 reps
Cable tricep presses 2 sets of 8 reps
Tuesday-Back
T-Bar rows 3 sets of 8 reps
Wide grip cable pull downs in fron 3 sets 8 reps
Bent over rows 3 sets 8 reps
Closed grip pull downs 3 sets 8
Deadlifts 4 sets of 6-8 reps
Wednesday-Legs
Leg extensions
Machine presses 4 sets of 6 reps
Squats 5 sets of 6-10 reps
Thursday-Bi's and Forarms
Standing barbell curl 3 sets of 8 reps
Closed grip preacher curl 3 sets 8 reps
Alternating dumbell curl 3 sets of 8 reps
Behind the back wrist curls 5 sets of 15-20 reps
Hammer Curls 3 sets of 8-10 reps
reverse barbell curl 3 sets 8 reps
Friday-Shoulder and Dealts
Bent over lat raises 3 sets of 8 reps
Upright barbell rows 3 sets 8 reps
Standing side lateral raises 3 sets of 8 reps
Military Press 3 sets 8 reps
Dumbell Shrugs 4 sets of 8 reps
I do cardio 4 times a week for 25min/Day and do 5min of warm up cardio before each workout. All lifts are done with the heaviest weight possable while maintaining good form
M18
Mustang for a young guy,even though chemically augmented you are overtraining. Not only with the # of sets (ie 13 -14 sets for chest and 12 sets (I didn't include traps) and more importantly you are training 5 DAYS IN A ROW. That is WAY too much. You should be lifting no more than 4 days a week, with a liberal amount of days off. Lets say tuesday is an "off " day you can go out and walk,rollerblade and paly basketball or something fun.
Another idea is with back day. Make deadlifts the core of your workout and you really wont have to worry about traps all that much. Second is to NEVER do deads and then bent rows on the same day unless you are training light for some reason (from what you said you aren't-so this should interest you). Example if you are doing deads this back workout, maybe do some chins (weighted or unweighted) and then hit your deads for 3-5 sets and try and slowly progress your poundages every time (I reccomend them every other week) and then do maybe a some hammer strength hi rows or something where you arent overloading your lower back.
The next weeks back workout can be built around bent over rows. Then maybe do low cable rows and whatever you like. Trust me after 3-5 sets of heavy deads the last thing on your mind should be bent rows-if not you arent hitting it hard enough.
Also If you hit deads hard I'd reccomend not squatting that week and doing hacks and presses, and then the week of bent rows make squats your focus.
Also you left out hams- Im sure you train them but with what bodypart?
Just remember even if your muscles can recover you will be astounded how much someone your age will EXPLODE when you rest more. Its not uncommon to see your deadlift go up 10-15 or even 20lbs (especially if you havent hit them that much).
When I started deadlifting i could do 365x5. 9 months later I was doing 500 for sets of 5-7 without any gear b/c I couldnt afford it. All that I could afford was food.
Also look into doing rack deadlifts from just under the knee. It will hit your lats like something SICk.
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