BuildBigger
Member
- Aug 27, 2012
- 75
- 0
Hi,
Just wanted to post my current routine up here for people to comment on and make any alterations necessary and ask a few other Q's while i'm at it.
These arent including warm ups.
Chest
Incline DB (higher incline) 4x8-12
Flat DB 3x8-12
Incline DB (lower incline) 3x8-12
Incline Fly's 3x10-15
Back
Wide Grip Pulldown 3x8-12
Bent Over Row 8-12
DL Pyramid Sets From 10-4 reps
Close Grip Cable Row 3x8-12
Close Grip Pull Down 3x8-12
Legs
Squats Pyramid Sets From 10-4 reps
Lunges 4x20
Leg Extension Individual Legs 3x12-15
Leg Curl 3x12-15
Calves, Individual Legs, 3x 2 Back To Back Sets Of 12-15
Shoulders
DB Shoulder Press 4x8-12
DB Lateral Raises 3x10-12
Dips (even though this is more focused towards chest, is it entirely inappropriate on a shoulder day? or should I drop it?) 3x8-12
Face Pulls 2x10-12 or DB Front Raises 2x10-12 each
Machine Shoulder Press 3x 8-12
Shrugs 4x12-15
Arms
Close-Grip Bench 3x8-12
Pull Ups 3x8-12
Pushdowns superset with Cable Curls 3x10-15
Overhead Tricep Extensions superset with Hammer Curl 3x8-12
Abs trained 2x per week
Is it recommended that you eat immediately post cardio? and how important are carbs post cardio?
Would post workout cardio before post workout shake inhibit muscle gain at all?
Thanks!
Just wanted to post my current routine up here for people to comment on and make any alterations necessary and ask a few other Q's while i'm at it.
These arent including warm ups.
Chest
Incline DB (higher incline) 4x8-12
Flat DB 3x8-12
Incline DB (lower incline) 3x8-12
Incline Fly's 3x10-15
Back
Wide Grip Pulldown 3x8-12
Bent Over Row 8-12
DL Pyramid Sets From 10-4 reps
Close Grip Cable Row 3x8-12
Close Grip Pull Down 3x8-12
Legs
Squats Pyramid Sets From 10-4 reps
Lunges 4x20
Leg Extension Individual Legs 3x12-15
Leg Curl 3x12-15
Calves, Individual Legs, 3x 2 Back To Back Sets Of 12-15
Shoulders
DB Shoulder Press 4x8-12
DB Lateral Raises 3x10-12
Dips (even though this is more focused towards chest, is it entirely inappropriate on a shoulder day? or should I drop it?) 3x8-12
Face Pulls 2x10-12 or DB Front Raises 2x10-12 each
Machine Shoulder Press 3x 8-12
Shrugs 4x12-15
Arms
Close-Grip Bench 3x8-12
Pull Ups 3x8-12
Pushdowns superset with Cable Curls 3x10-15
Overhead Tricep Extensions superset with Hammer Curl 3x8-12
Abs trained 2x per week
Is it recommended that you eat immediately post cardio? and how important are carbs post cardio?
Would post workout cardio before post workout shake inhibit muscle gain at all?
Thanks!