Changing routine...

**SK-XO** · 26-11-2009, 12:15 AM

Looking for a new routine, but im not really sure what I want

. Im capable of making my own routines and have done for years. But im not sure what im looking for. I've been following a routine like so:

Monday - Chest
Tuesday - Arms
Wednesday - Back
Thursday - Rest
Friday - Shoulders
Saturday - Legs
Big exercises 4 sets, smaller 3 sets. Rep range 10-12 generally speaking. Can post my routine if wanted.

Anyway im very happy with my progress, I had been cutting but everythings coming together, my shoulders have popped right out, my back is widening up nicely and everythings looking nice, body fat kept quite lean, im not ripped but im quite lean.

My goals, I want to build muscle size, and maintain definition if not lose some body fat in the process, so I'll still keep the cardio. Diet I can discuss later, but routine first.

So to recap, I want to build muscle size, width and thickness but also gain strength. I am very dedicated. Cheers.

(Oh yea, reason for changing routine? yeah it's defo worked but it's been what 8-10 weeks I've been doing this for, so a change to shock the body is no doubt in order, right? I defo like my routine but it's needed.)

**ryoken** · 26-11-2009, 12:52 AM

I would honestly up intensity and add more rest days but doesnt mean change the workout but if it was me then i would do either one of these

your routine but like this

monday -- chest
teusday -- rest
wednesday -- back
thursday -- rest
friday -- shoulders
saturday -- rest
sunday --- arms
monday -- legs
tuesday --- rest
then back to chest again on wednesday etc etc

or i would do/ i currently do similar to this
monday --- chest and tris (or bis wichever your preference i do bis)
tuesday -- rest
wednesday -- back and bis (again or tris )
thurday -- rest
friday -- shoulders
saturday -- rest
sunday -- legs
monday -- rest
then start again etc etc

thats what i do but with my shifts i somtimes have to have 2 days rest between workouts but tbh i find i have made better progress with the added rest

**SK-XO** · 26-11-2009, 10:53 AM

I don't really need "as" much rest. I lost my full time job, so only working at weekends, but it's nout really, until I get something sorted.

So the rest of me is quite sedentary, I mean sure if I was working every day it would be a different case, but im not. And if possible I'd go weight train at the gym every single day if I got away with it lol. Well before is what I showed you, and I got good results out of that, and there wasn't much in the way of rest. But if im taking more rest like every second day I will just do cardio every day im off tbh.

**TH0R** · 26-11-2009, 11:28 AM

If you like the routine then just change the rep range and a few differing exercises, do 4-6
on compounds and 15 on isolation, or something like that.
I agree with Ryoken about the rest, chest arms back 3 days on trot, wheres the recovery
time? JMO

**SK-XO** · 26-11-2009, 01:51 PM

Originally Posted by tel3563

If you like the routine then just change the rep range and a few differing exercises, do 4-6
on compounds and 15 on isolation, or something like that.
I agree with Ryoken about the rest, chest arms back 3 days on trot, wheres the recovery
time? JMO

Well what about Chest monday, arms tuesday, wednesday - rest, thursday back, friday shoulders, saturday rest, sunday legs, monday, chest, tuesday rest, wednesday arms, and so on....

I haven't got that much rest in because I have quite a sendentary life atm other then the gym. I eat a lot of food though.

Well I may as welll post up my current routine then.

Monday - Chest

Flat Bench
Incline DB
Decline Bench
Flyes (incline, db's)

Tuesday - Arms

BB Curl
CG Bench
Preacher curls
Tri Pushdown
Hammer Curls + Tricep dips (superset)

Wednesday - Off

Thursday - Back

Wide Grip Pullups
Deadlift
One armed Row
Close Grip pulldown

Friday - Shoulders/Traps

Supine flyes
DB Shoulder Press
Upright Row (Bar)
Side Raises
Shrugs (Bar)

Saturday - Off

Sunday - Legs

Sqauts
Leg Extension
Leg Curl
Calf Raise

I do abs like 3 times per week as well, but didnt bother putting that in.

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