G
Grimlock
New Member
- Mar 12, 2018
- 1
- 0
Hello boys !
so, i am wondering, if i am able to create a new routine myself, or if it is just pure bullcrap. i was following stronglifts for 6 month now and my quads have absolutely blewn up, but upper body is lacking, i feel there is not enough volume, esepcially for my back. So what i inted to do, is create a 2day split with more volume and one day just for the entire back + shoulders. so bascially A Back/Shoulder/Bi and B Legs/Chest/Tri
To make it clear, only goal with this is = gaining upper body mass. So call it Brosplit all you want
!
So i am 6'4'' = 195cm and weighting 115kg = 253lbs my bf% is at about 23%
My 1RM levels are at:
Squat = 300lbs
Deadlift = 350lbs
Bench Press = 230lbs
Overhead Press = 150lbs
Workout A:
Military Press 4x 6-8 (I just dont want to do this exersice at the same day as Chest + Tri)
Rack Pulls 3-4x 8-10
Lat Pull Down 3x 10-12
One Armed Row 2x 10-12
Facepulls 2x 10-12
Barbell Curl 3x 8-10
Side Lateral Raise 3x 12-15
Wokrout B:
Squats 3-4x 6-8
Bench Press 3-4 6-8
Glute Ham Raises 3x 10-12
Incline Dumbell Press 3x 10-12
Cable Flys 3x 12-15
Skull Crushers 3x8-10
Tricep Pushdown 3x10-12
Trying to increase weight on Compounds every session, when i stall, add Reps to max, then add weight again.
Same with accesory.
Yes, this looks like a lot of volume and probably is for a natural, so feel free to critique constructively, i appreciate everything usefull ! Probably imporatnt aswell, i am eating 4000kcal a day, thinking about adding a protein shake on training days.
so, i am wondering, if i am able to create a new routine myself, or if it is just pure bullcrap. i was following stronglifts for 6 month now and my quads have absolutely blewn up, but upper body is lacking, i feel there is not enough volume, esepcially for my back. So what i inted to do, is create a 2day split with more volume and one day just for the entire back + shoulders. so bascially A Back/Shoulder/Bi and B Legs/Chest/Tri
To make it clear, only goal with this is = gaining upper body mass. So call it Brosplit all you want
!So i am 6'4'' = 195cm and weighting 115kg = 253lbs my bf% is at about 23%
My 1RM levels are at:
Squat = 300lbs
Deadlift = 350lbs
Bench Press = 230lbs
Overhead Press = 150lbs
Workout A:
Military Press 4x 6-8 (I just dont want to do this exersice at the same day as Chest + Tri)
Rack Pulls 3-4x 8-10
Lat Pull Down 3x 10-12
One Armed Row 2x 10-12
Facepulls 2x 10-12
Barbell Curl 3x 8-10
Side Lateral Raise 3x 12-15
Wokrout B:
Squats 3-4x 6-8
Bench Press 3-4 6-8
Glute Ham Raises 3x 10-12
Incline Dumbell Press 3x 10-12
Cable Flys 3x 12-15
Skull Crushers 3x8-10
Tricep Pushdown 3x10-12
Trying to increase weight on Compounds every session, when i stall, add Reps to max, then add weight again.
Same with accesory.
Yes, this looks like a lot of volume and probably is for a natural, so feel free to critique constructively, i appreciate everything usefull ! Probably imporatnt aswell, i am eating 4000kcal a day, thinking about adding a protein shake on training days.