BigBossMan
New member
I've been using this routine for about 6 months, and I've made some great gains, especially with my creatine cycle. I'm almost 19 years old, 6', and weigh 190 lean. Bench 235x7(305 max), squat 245x8, deadlift 295x8. My bench is high compared to the others because I didn't start squats/deads until about 7-8 months ago, but I've been lifting for about 15 months.
I feel like my back and leg day is too close. Often, on leg day my lower back is still sore from the deadlifts on back day. It's hard to squat with a sore lower back, but I still get it done. My shoulder day also seems a little close to chest day, but I still make good gains in chest.
Most importantly, I'd like to add straight leg deadlifts but I don't know what day to put them in with.
Monday-Back/Biceps
1. 3 sets of deadlifts
2. 3 sets of pullups or pulldowns
3. 3 sets of DB rows
4. 3 sets of barbell curls
5. 3 sets of DB curls
Wednesday-Legs/Shoulders
1. 3 sets of squats
2. 3 sets of seated calf raises
3. 2 sets of DB shoulder press
4. 2 sets of BB shoulder press
Friday-Chest/Triceps
1. 3 sets of flat BB bench
2. 3 sets of incline BB bench
3. 3 sets of weighted dips
4. 3 sets of close grip bench
Every other week for chest I start with incline DB press, and then do flat DB press, and forget about barbell. Doing this has helped me tremendously.
I appreciate any help you can give me. BTW I've lurked here for months but finally decided to register.
I feel like my back and leg day is too close. Often, on leg day my lower back is still sore from the deadlifts on back day. It's hard to squat with a sore lower back, but I still get it done. My shoulder day also seems a little close to chest day, but I still make good gains in chest.
Most importantly, I'd like to add straight leg deadlifts but I don't know what day to put them in with.
Monday-Back/Biceps
1. 3 sets of deadlifts
2. 3 sets of pullups or pulldowns
3. 3 sets of DB rows
4. 3 sets of barbell curls
5. 3 sets of DB curls
Wednesday-Legs/Shoulders
1. 3 sets of squats
2. 3 sets of seated calf raises
3. 2 sets of DB shoulder press
4. 2 sets of BB shoulder press
Friday-Chest/Triceps
1. 3 sets of flat BB bench
2. 3 sets of incline BB bench
3. 3 sets of weighted dips
4. 3 sets of close grip bench
Every other week for chest I start with incline DB press, and then do flat DB press, and forget about barbell. Doing this has helped me tremendously.
I appreciate any help you can give me. BTW I've lurked here for months but finally decided to register.
