Overall Routine For Next Couple Months

[miked8c]

So for the next couple of months I really want to hit the weights heavy, I will keep drinking to a minimum and hope to add a few more lbs. of muscle before I begin cutting in January.

I am a big fan of push/pull routines, I hate doing pulling and pushing exercises in the same workout, feels inefficient.

Here what my routine looks like so far.

Monday- Push

Bench 10x3 (80% of 1RM)60-90s rest between sets
DB Chest Press 3x6
DB Skull Crushers 3x6
DB Flyes 3x8
Tricep burnout circuit (skull crushers, pushdowns, whatever I feel like)

A lot of volume in this workout, what do you guys think of the order of DB chest Press to Skull Crushers? Should I reverse it and do skullcrushers before Chest press?

Tuesday- Pull

Coan Phillipi Routine, basically heavy deadlift sets followed by lighter DL speed Sets. Then some back and hammie accessory lifts. This work out heavily fatigues your back and includes rowing movements so I should have my bases covered.

Wednesday- Off

Thursday- OHP, Pressing and Shoulder Work

OHP 4x3-5 (maximal weight)
Weighted Dips 3x10
DB Shoulder Press 3x8
Don't know what else to put in here
Grip Work

Friday- Squat and Pull Movements

Squat 4x3-5 (maximal weight)
Squat 315xFatigue
Barbel Row
Pull ups
Ab Work

Saturday & Sunday off

The only day I am not to sure about is the OHP day. I want another shoulder exercise that will hit the other shoulder muscles that are not really stimulated through overhead pressing.

 

[lweaver]

Add face pulls on Thurday, the longevity of your lifting career will thank you. They hit those all too neglected muscles.

Looks good dude...I'd hit DB bench first but thats just me.

 

[Tblock1]

yeah db press first for sure...have you thought about trying weighted planks? Weighted pull ups?

 

[miked8c]

I will add face pulls at the end of my bench day, that is a great call.

Also I was thinking of weighted chins, I kind of wanted to put them in on my OHP day only because that is the only place they will really fit. On my squat day I wont count on myself having the energy to do any weight on pull ups, they will be more for spine decomp.

Also I want to put another grip work in, probably at the end of dead lift day.


Anyone have any good Grip circuits?

 

[moya]

i dont say this too often, but i really like that...
you could also throw in upright rows or high pulls or cleans on the shoulder day if you wanted too... but i think OHP is just fine honestly... the shoulders do see a lot of inderect work as it is...

now, IF you were just doing deads and NOT the coan routine, i would say add in another squat day, like with bench on monday... but that coan routine is going to be brutal so one day of squats should be good...

 

[miked8c]

Coan is a rough routine for sure.

Sucks, got yelled at by the school Soccer Coach, glorified gym teacher, when I was doing weighted dips. He told me no free weights are allowed in the room I do Dips in, too bad it is the only set of parallel bars in the entire gym. Don't tell me to improvise, I already tired. There is literally no where else I can do weight dips, which blows cause they are my favorite exercise.

 

[_cato_]

Two barbells set on pins in the squat rack for dips?

 

[lweaver]

Slap him in the fuckin liver, Bas Rutten style.

I'm thinking I'm gonna have to add weighted chins to OHP day as well...