Need help with new routine

[WonderBread78]

I know what I have to do for the Diet side, question, I need a new routine that I can do in three days. I am about 5'7 170 pounds. I havent gained weight in about 4 years, about the same wieght, only thing being that I have shifted my weight around alot between my stomach and my upper body giving the illusion tha that I have lost and gained but I truely haven't. I really want to pack on some good muscle and bulk for the next couple of months but I dont want to much bloating and water retention. I am currently drinking two types of protein shakes from Protein Factory, one post training and the others before I train. I am going to start using creatine again soon and up my glutamine.

I need a new routine to change it up a bit. I can only make it to the gym mostly 3 days a week.

This is my current workout:
Mon: Chest and Tris
Tues: Back and Bi's
Wed: Shoulders and legs

I do abs all three days.

Can someone like maybe MR. X recommedn a new 3 day workout for good hard lean mucle mass. It would be greatly appreciated.

 

[WonderBread78]

Ok don't be shy now

 

[DrBones]

I've heard nothing but good things from people around here about cornholios old school routine.. do a search on it... I'm pretty sure its a 3 day a week program

 

[WonderBread78]

ok cool thanks

 

[WonderBread78]

Bump

 

[454SS]

I would try the 5x5 system( do a search) If you can only get to the gym 3 days I would try to put rest days inbetween those days unless it has to be mon,tue,wed.

 

[louden_swain]

Your thinking is on the right track, but I think you need to split things up and give yourself more recuperation time. Here might be a possibility. This is a routine that I follow:

Day 1 - OFF
Day 2 - Delts and Arms
Day 3 - Legs and abs
Day 4 - OFF
Day 5 - Chest, Abs
Day 6 - Back and Calves
Day 7 - OFF

Key Exercises:

Seated Barbell Presses
Up Right Rows
Close Grip Bench Presses
Parallel Dips
Barbell Curls
Shrugs
Squats
Leg Presses
Incline Barbell Presses
Deadlifts
Barbell Rows
Chins

 

[Lord_Suston]

what is your routine and rep scheme and amount of sets????? After you set that down I can help you better.....

 

[WonderBread78]

what is your routine and rep scheme and amount of sets????? After you set that down I can help you better.....

My routine usually is as follows: remember I am always switching things up bit:

Monday:
Chest: Bench- 5 Sets( 15,12,10,6)
Incline DB Press (12,10,8,6)
Hammer Strength Incline (10,8,8,6)
Cable Crossovers (10,8,8,6)
Tri's: Seated Skull Crusher machine( Tricep Extension) (15,12,10,10)
Over- the -head DB Raise (10,10,8,6)
Triceps Pull Down (10,8,8,6)

Tuesday: Back: Lower Back Extensions (20,15,12)
Pullups (4 sets Pyramding in weight (12,10,10,8)
Cable row (I guess that is what you call it) (10,10,8,6)
Hammer Pulldowns (10,10,8,6)

Biceps: Sit down Cable Curl (20,15,12,10)
Hammer Curl (12,10,8,8)
Barbell Curl ( 10,8,6,6)
THursday: Legs: Quad Extension(15,12,10,8)
Ham Ext. (15,12,10,8)
Seated Legg Press (10,8,8,6)
Lounges (10,8,8,6)
Seated Calf Rais( 15,12,12,10)
Standing Calf Raise( 15,12,10,10)
Shoulders: MAchine Military Press (15,12,10,10)
DB Front Lateral Raise(10,10,10,8)
Barbell Raise( Dont know the name- Bring it up to my shoulders) 10,8,8,6)
Anterior Dels Machine( for the infrasupinatuus- Dont know name) (10,10,10,10)

I do ABS all Three Days

 

[WonderBread78]

Bumping it up!