myles

SATURDAY - Chest/Tri
5 Min warm-up
Dumbell or barbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure) I have no access to eqpt so any suggestions of an alternative?
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)


SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Lat pulldowns 3 sets 6-8 reps (last set to fail)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps


MONDAY
REST & Cardio -Running machine 30-40 mins running machine or rower

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps
Upright rows 4 sets 6-8 reps

WEDNESDAY
REST & Cardio Running machine 30-40 mins running machine or rower


THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Leg lifts on bench 4x6-8 reps
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

FRIDAY
REST & Cardio Running machine 30-40 mins running machine or rower


Any critique gratefully accepted. I have taken this routine from another forum, and changed a couple of things.

big

It looks like a typical bodybuilding routine which works for about 5% of people and fails to work for about 95% of people. It is not awful as it does include the compound moves and limits the isolation moves, but there is a lot of volume there considering you are hitting failure on a few of the exercises.

Also it is not balanced very well (e.g. only 4 sets for your quad muscles, which are huge, but a whopping 12 sets for your pecs and at least 20 sets throughout the week will hit your triceps!).

Is this the routine you are currently on?

What are you currently doing and are you currently gaining?

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invisiblekid

^^ What he said.

It's not bad because as stated you have the compounds. Personally, I wouldn't go to failure on Deads. IMO, that's begging for an injury.

If you are looking for mass - which you don't state - I'd drop the flyes and do an incline press.

Add some leg presses and/or leg extensions.

Have you tried this routine - again, as said there is a lot there. I just hope you are faily experienced and eating a lot of food if you are on or seriously complemplating that routine.

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Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

myles

Thanks for the replies chaps. I am currently on this routine, and looking to gain mass. I have been on it for about 1.5-2 months, and have seen strength gains in all but bench press, which is poor to be frank. Ref. the deads, I don't go to failure, as you say, a bit dodgy to be fair. I am getting mixed reviews from friends about this routine, so if you have a better routine, I am willing to give it a go. I am only concerned about changing my routine constantly and never actually getting anywhere. As for food, I am in Afghanistan at the mo, and am eating well, as well as I can, plenty of chicken and turkey, veg and fruit, rice etc. Bit difficult to get as many little meals in as I would like but I have bought some whey here and am getting some on during the day. To cut asn already long story short, please pimp my routine!

big

As you are gaining strength, stick with it! Only change the routine when it stops working.

If it's only your bench press which isn't going up, either swap out the lift, drop it completely or change the rep range for a while.

Don't change a routine just because someone else reckons it's a better one. Do what's working for you, and change it when it stops working.

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myles

Yeah, that is what I figured. I started doing deads, 50kg for 4x8 reps, and I am now on 100kg for the same. Not setting the world on fire I know, but I am seeing the difference. One question is, I have no access to a squat rack, so what would be a good squat technique, dumbells?