routine - experienced BB's opinions please!!!

[mish12345]

I have just started my second cycle, prop and var. looking to add as much lean mass as possible. i want to make sure my training is in check, just like my diet is.

i'll try to make it as brief as possible, but here's the outline below. i'd really appreciate it if you could offer me some pointers or advice on what you think needs changing.

my chest and legs are both lagging bodyparts.

chest and bi's

bench 12/10/8/6
weighted dips 3x10
incline db press 3x8

db curls 12/10/8/6
ez cable curls 3x10

legs

squats 12/10/8/6 (have started with squats for AGES bear in mind)
leg extension 2x8
leg press 12/10/8
SLDL's 12/10/8/8

donkey raises 3x12
smith machine calf raises 3x12

delts and tri's

military press 3x8
db press 2x8
rear delt rows 2x12

skullcrushers 1x12 3x8
rope pressdowns 2x10
overhead db extension 2x10

back

deadlifts 10/8/6
bb row 12/10/8/6
lat pull down 3x10

smith machine calf raises 4x25

 

[cuts82]

I think you need more volume, like 16 sets per large muscle group and 12 per smaller muscle, as long as your rest is sufficient and your eatin big you shouldnt over train.

 

[DaveTSI]

i dont like the whole 12/10/8/6 rep scheme personally,but atleast you have the big four in that routine. looks like you have everything covered.

 

[jstarr37]

what are your percentages for deads,bench, and squat? That an awful high rep range for deads. id go heavier wieght no more then 5x5.

 

[the_alcatraz]

I think this is the wrong forum bro. If you need advice on weightlifting, there is a special forum for that.

 

[SaiBoT]

I'm not a big fan on regular bench presses for bodybuilding, in fact, i would suggest you the db version instead. Since it's a lagging part, my guess is that your shoulders and tris are doing most of the work.

Inclined bb press 3x8-6(maximum weight all sets)
Pull-over 3x8
Db bench presses 3x8 (without locking on top)
Low inclined db flyes 3x8

Save the dips for the tris days those are killers.

For legs i would say legs extensions for warm-ups only
Squats 5x5
leg press 3x8 ( no locking on top)
Walking lunges 2x failure
Db sldl 3x8

 

[mish12345]

I'm not a big fan on regular bench presses for bodybuilding, in fact, i would suggest you the db version instead. Since it's a lagging part, my guess is that your shoulders and tris are doing most of the work.

Inclined bb press 3x8-6(maximum weight all sets)
Pull-over 3x8
Db bench presses 3x8 (without locking on top)
Low inclined db flyes 3x8

Save the dips for the tris days those are killers.

For legs i would say legs extensions for warm-ups only
Squats 5x5
leg press 3x8 ( no locking on top)
Walking lunges 2x failure
Db sldl 3x8

is that not too much for chest? or would it be ok since i will be on gear?

also, when doing 5x5 do you increase the weight each set?

 

[SaiBoT]

is that not too much for chest? or would it be ok since i will be on gear?

also, when doing 5x5 do you increase the weight each set?

on gear is not too much, its 12 working sets and you said your chest is lagging so give it a try for 6-8 weeks. Please not that i placed the pressing exercises for chest alternatedly so your triceps don't burn out before ur chest those.

5x5 is usually all out to the max on the last 2 sets. If u manage to do 5 reps increase the weight next workout by 10lbs. Increasing the load applies to all exercises, but slowly though.

 

[crxdog]

Do the Omega chest routine that will send you home from the gym a sore and sorry little boy

 

[mish12345]

are sets of 5 reps not more focused around strength though?