Workout routine

  • mascmidwest

    Posts: 2

    Dec 12, 2012 12:15 AM GMT
    I need to get a new work out going.

    Right now I do:

    Chest on Mondays

    Back and shoulders Tuesday

    Tri and bis Weds

    Legs Thurs

    Can some bigger guys give me some tips on what body parts they pair together on a typical week? Looking to switch it up in hopes of gaining size.
  • calibro

    Posts: 8888

    Dec 12, 2012 2:55 AM GMT
    try the eating method all days of the week

  • Dec 12, 2012 3:05 AM GMT
    This has worked well for me, though it's a lot of work in any given day, but if you keep going, and don't socialize in the gym, you can get it done in a little over an hour.

    Day 1 --Chest, Triceps, Abs, Calves
    Decline Bench Press (Wide Grip) on SM
    Decline Bench Press (Close Grip) on SM
    Flat Bench Press (Wide Grip) on SM
    Flat Bench Press (Close Grip) on SM
    Incline Bench Press (Wide Grip) on SM
    Incline Dumbbell Flyes
    High Pulley Cable Crossovers
    Mid Pulley Cable Crossovers
    Low Pulley Cable Crossovers

    Straight Bar Cable Tricep Extensions
    Reverse Grip Straight Bar Extensions
    V-Bar Cable Tricep Push Downs

    Rope Cable Push Downs
    Decline Bench Sit-Ups
    Rope Cable Crunches
    Dumbbell Side Bends

    Standing Calf Machine Neutral Position
    Standing Calf Toes Out
    Standing Calf Toes In



    Day 2 --Back, Shoulders, Biceps
    Seated Close Grip Cable Rows
    Bent Over Barbell Rows on SM
    Wide Grip LatPull Downs
    Close Grip (V-Handle) Lat Pull Downs

    Overhead Barbell Press on SM
    Front Barbell Shrugs on SM
    Behind the Back Barbell Shrugs on SM
    Dumbbell Lat Raises
    Bent Over Seated Dumbbell Rear Raises

    Wide Grip Barbell Curls --Superset-- Close Grip Barbell Curls
    Dumbbell Curls
    Hammer Curls
    Inward (In Front Of Chest) Hammer Curls
    Cable Curls Wide Grip
    Cable Curls With V-Bar Attachment



    Day 3 --Legs, Calves, Abs
    Squats on SM
    Seated Plate Press
    Leg Extensions
    Lying Leg Curls
    Barbell Lunges
    Deadlifts

    Standing Calf Neutral
    Standing Calf Toes Out
    Standing Calf Toes In

    Decline Bench Sit-Ups
    Rope Cable Crunches
    Dumbbell Side Bends



    Day 4 --Arms (Heavy Weight)
    Wide Grip Barbell Curls --Superset-- Close Grip Barbell Curls
    Dumbbell Curls
    Hammer Curls
    Inward (In Front Of Chest) Hammer Curls
    Cable Curls Wide Grip --Superset -- Straight Bar Cable Tricep Extensions
    Cable Curls with V-Bar Attachment --Superset-- Rope Cable Push Downs
    V-Bar Cable Tricep Push Downs
    Reverse Grip Straight Bar Extensions


    Day 5 --Cardio
    Day 6 --Off
    Day 7 --Repeat




    Notes: SM = Smith Machine, which provides balance and stability, helps cut down on injury.

    All exercises have 4 sets --1 warm-up and 3 heavy sets. First heavy set, you should be able to perform 8 reps. Second set 6-7 reps, and last set 4-5 reps. As it becomes easier increase the weight.

    On the days you do arms as a secondary group, do lighter weight, higher repetitions. Then go heavier on Arms day.