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  1. #1
    Genetically Superior
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    Scotland
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    Changing routine...

    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.)
    Last edited by SK-XO; 26-11-2009 at 12:18 AM.

  2. #2
    IS A CARDIO FREAK
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    Re: Changing routine...

    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

  3. #3
    Genetically Superior
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    Re: Changing routine...

    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.

  4. #4
    Vanity is a Sin
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    Re: Changing routine...

    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
    THE PATH MUST BE WALKED

  5. #5
    Genetically Superior
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    Re: Changing routine...

    Quote Originally Posted by tel3563 View Post
    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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