Z3R0-CooL

i should post my routine to clear the confusion.. i am not really training them 100%..

Day One: Back, Traps.

Back
Barbell Rows
Warm-Up
Set 1--7 reps, wide grip, pulled to nipple line
Set 2--10 reps, shoulder width grip, pulled into the abs.

Front Lat Pulldowns
Set 1--10 reps, shoulder width grip, palms facing towards you
Set 2--7 reps, wide grip, palms facing away from you.

Deadlifts
Set 1--7 reps, using a weight you can do for 10 reps.
Set 2--7 reps, using the same weight as Set 1.

Abs
Rope crunches: 2 sets of 12-15 reps supersetted with Lower abs work-
Machine/Leg lifts: 2 sets of 12-15 reps



Day Three: Chest, Arms.

Chest
Incline Barbell Presses
Warm Ups
Set 1--7 reps, shoulder width grip
Set 2--7-10 reps, wide grip

Flat Dumbell Presses
Set 1--10 reps, elbows out
Set 2--10 reps, elbows in same weight.

Dips
Bodyweight x 1 set for as many reps as possible.

Triceps
Lying EZ Curl Bar Tricep Extensions
Set 1--12 reps
Set 2--12 reps, weight same as Set 1

Biceps
Dumbell Hammer Curls
Set 1--15 reps
Set 2--12 reps, using the weight of Set 1


Day Five: Legs.

Squats
Warm Ups
Set 1--wide stance, 10 reps
Set 2--shoulder width stance, 10 reps, using the weight of Set 1
Set 3--narrow stance, 10 reps, using the weight of Set 1.

Hamstrings/Lower Back
Lying leg curls or standing: 2 sets of 20 reps supersetted with
Hyperextensions: 2 sets of 20 reps

Calves
Standing Calf Raises (knees locked): 2 sets of 15 reps supersetted
with Standing Calf Raises (knees unlocked, slightly bent): 2 sets of
15 reps.


Day Six: Shoulders/Arms.

Shoulders
Lateral side raises 2 sets of 12 reps, supersetted with
Lateral rear raises, 2 sets of 12 reps.

Shoulder presses
Set 1--11 reps
Set 2--9 reps
Set 3--8 reps

Biceps
Straight bar curls
Set 1--12 reps
Set 2--10 reps
Set 3--8 reps


Triceps
Rope Cable Pushdowns/Extensions
Set 1--15 reps.
Set 2--15 reps
Set 3--15 reps


rest between sets is 1 minute and between exercises 2 minutes..

every three weeks i change the times to 2 mins and 3 minutes as above..

i do trap work on back day and depending on how i feel i will add one or two sets or one exercise like: seated rows, barbell press(if my shoulder feels ok cause i got a joint problem on my left shoulder hence why i use DBs), dumbell flys 1xincline, 1xflat... sometimes i do 4-5 sets of squats and on my 4th set i go heavy with 6 reps at 140kgs

my arms are alright.. my chest is the only thing completely refusing to grow to matter what.. i might try 2x a week on chest to see how it will respond.... probably on day 6

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