My current routine,

Discussion in 'Training' started by IronBreez, Aug 17, 2017.

  1. IronBreez

    IronBreez TID Lady Member

    Aug 3, 2017
    23
    5
    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.
     
  2. Gms585

    Gms585 VIP Member

    Mar 17, 2017
    326
    142
    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.
     
  3. IronBreez

    IronBreez TID Lady Member

    Aug 3, 2017
    23
    5
    Thanks for the feed back.
    Those cable cross overs are like flys?
     
  4. Gms585

    Gms585 VIP Member

    Mar 17, 2017
    326
    142
    IronBreez likes this.
  5. Gms585

    Gms585 VIP Member

    Mar 17, 2017
    326
    142
    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.
     
  6. IronBreez

    IronBreez TID Lady Member

    Aug 3, 2017
    23
    5
  7. IronBreez

    IronBreez TID Lady Member

    Aug 3, 2017
    23
    5
  8. Gms585

    Gms585 VIP Member

    Mar 17, 2017
    326
    142

    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.
     
  9. IronBreez

    IronBreez TID Lady Member

    Aug 3, 2017
    23
    5
    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.
     
  10. Gms585

    Gms585 VIP Member

    Mar 17, 2017
    326
    142

    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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