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My current routine,

IronBreez

IronBreez

Member
Aug 3, 2017
95
65
Hi, I was about to post this on to best mass routines thread, but i thought i would like to get some feedback and didn't want that thread to go off-topic, so I made new thread for this.

Monday.
Front squat 5 sets
Hack squat 5 sets
Backextensions 5 sets
Abs 5 sets

Tuesday
Bench press 10 sets
OH press 5 sets
Cable cross over 3 sets
Front lateral raise 5 sets
Side lateral raise 3 sets
Rear delts, cable 3 sets

Wednesday
Back squat 5 sets
Leg curl, 5 sets
standing calf raise on machine 5 sets
seated calf raise 5 sets
Backextensions 5 sets
Abs 5 sets

Friday
Deadlift 10 sets
seated cable row 5 sets
lateral pull down 5 sets
Ez-bar curl 5 sets
dumpbell curl 3 sets
overhead cable curls 3 sets
Backextensions 5 sets
Abs 5 sets

Saturday
Bench, narrow grip 5 sets
Dips 3 sets
Tate press 5 sets
Tricep pushdown cable 5 sets
Front lateral raise 5 sets
Side lateral raise 3 sets
Rear delts, cable 3 sets
Abs 3 sets

I feel like I need more exercises for chest such as incline bench press. Is there any idea to move biceps from Friday to Monday, since Friday is really heavy day. But i feel like biceps are warmed up good so is there any point not to train them at Friday? Or should I do on both days if I feel I'm recovered from Friday.
 
Gms585

Gms585

VIP Member
Mar 17, 2017
754
485
flys baby!!
Add them flys. Cable, machine, DB... Flys
I always had trouble getting my pecs to grow with benching variations. Then I started spiting my chest movements 50-50 pressing and flys. Huge difference. My chest improved Biggly.

otherwise looks pretty good. Lots of lower body work. I'd be a noodle. I hit my lower body once per week at the moment. Even when I am trying to get my #s up no more then twice, but to each their own. If its not over working you go with it.
 
IronBreez

IronBreez

Member
Aug 3, 2017
95
65
flys baby!!
Add them flys. Cable, machine, DB... Flys
I always had trouble getting my pecs to grow with benching variations. Then I started spiting my chest movements 50-50 pressing and flys. Huge difference. My chest improved Biggly.
Thanks for the feed back.
Those cable cross overs are like flys?
 
Gms585

Gms585

VIP Member
Mar 17, 2017
754
485
On my chest days I do a pressing movement (bb ben, bb inc, db ben, db inc, ham ben, ham inc, ECT)
Then a fly movement (seated machine arms extended, seated pec dec, cable fly, low cable fly, db fly, inc db fly, ECT)
And then I will do that again IE different pressing movement then different fly movement.

I actually even started applying a similar structure to my shoulders as well.
Pressing/fly pressing/fly. It's more fun on shoulders because you can tweek the pressing AND the fly movement to target anterior, medial or posterior more.
 
Gms585

Gms585

VIP Member
Mar 17, 2017
754
485
This one. Of course i could do similar motions with DB's?


Thats my fav fly movement. You dont have any fly machines?
DB flys are ok but I feel they dont stress the pec as well. You get like 60% to the top and the weight dramatically decreases due to physics.
 
IronBreez

IronBreez

Member
Aug 3, 2017
95
65
Yea. I'm afraid we don't have any fly machines :(
Well, glad we have cables at least, they don't have that problem as DB's.
 
Gms585

Gms585

VIP Member
Mar 17, 2017
754
485
Yea. I'm afraid we don't have any fly machines :(
Well, glad we have cables at least, they don't have that problem as DB's.


gotta work with what ya got. The cables are very good though. Just try switching angles occasionally. Also add in the DB flys to. I do them they're just not my favorite is all.
 
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