my routine

[the People's Champ]

after readjusting to my work schedule, here is the routine I have been following. it is still subject to change but so far i am seeing some results.

sunday
cleans 5x4
jm press 5x5
tate press 3-4x5
decline ez bar tricep extensions 2-3x5
dips
standing db curls 4x5
bb curls 2-3x5
preacher db curls 3x5
cardio

monday
squat 5x5
flat bench 5x5
bent over bb row 5x5
pullups as many sets and reps I can do afterwards
cardio

tuesday rest

wednesday
deadlift 5x5
box squat 3x5
bb curls 5x5
preacher curls 4x5

thursday rest

friday * this day is subject to change
push press 5x5
upright rows 4x5
lateral raises 4x5
incline tricep extension 4x5
dips

I am going to change the friday to this:

overhead squat 5x5
standing military press 4x5
upright rows 4x5
incline tri ext. 4x5
dips
cardio

since all the workouts include most of the body per workout, this has been a better improvement on my body as far as gains go. going with one bodypart a week was doing it for me. i would like your opinions on this routine. i know the volume seems a little high, but this is getting me results. as soon as I get all the kinks out of this routine, I am pretty sure the volume and number of exercises will go down as well.

 

[Thaibox]

doing pull-ups and rows the day after cleans and bis may not be a good idea bro.

Overall looks tough. I hope you're eating and sleeping a lot.

 

[the People's Champ]

overtraining on the pullups after rows you suggest? I get adequate rest, with like one day of the week where I just konk out. I eat like a cow as well...

 

[The Shadow]

Sun sets look a little high to me.......but.....everyone is different

 

[the People's Champ]

there is a higher concentration than normal for arms in my routine, since my arms are twigs. I can bench 225 but my arms aren't 16" yet. imagine that

 

[The Shadow]

try a pof routine for arms.

 

[spatts]

Sun sets look a little high to me.......but.....everyone is different

Interesting typo. It *sounds* like hope.

 

[The Shadow]

typo??

sun - means Sunday

lol

I see what you mean though

 

[spatts]

I meant to say, interesting choice of words. Don't be difficult.

 

[The Shadow]

hehhehe