Chris4Pez

Hi just thought would post my current training program that i do @ the minute and if anyone thinks that there is room for improvement then let me know as i am open to suggestions! here it goes;

Shoulders

Shoulder press (db) 4x10
Up Right Row (bb) 4x10
Lat Raise (db) 4x10
Reverse Flys (cable) 4x10
Shrugs 4x10

Legs

Squats (bb) 4x10
S.L Deadlift (bb) 4x10
Lunges (db) 4x10
Leg Curl (seated) 4x10
Standing Calf Raise 4x10
Seated Calf Raise 4x10

Back/Bi's

Lat Pull Down 3x10
Dead Lift (bb) 4x10
1 Arm Row (db) 4x10
Pull Over (db) 4x10
Close Grip Pull Down 4x10
E.Z Curl (standing) 4x10
Preacher Curl (machine) 4x10

Chest/Tri's

Press Ups 2x10
Flat Bench (bb) 4x10
Incline Press (bb) 4x10
Flys (db) 4x10
Dips 3x10
Skull Crushers (tb) 4x10
Tri Push Down 4x10

On shoulder days i always warm up rotor cuffs!

My goal is to create as much muscle mass as possible with this workout thats why i am using rep ranges from 8-10!

Bulldozer

I personally think your doing way too much mate.

Chris4Pez

So would you say that this is too much for trying to bulk up??????

How/what would you change about it?

Chris4Pez

TBH i am getting some gains from this program, i got this program from a friend of mine who is a personal trainer, he said that because it was all compound movements that it would be best for the gains that i want to achieve is this incorrect?

Bulldozer

I would change the whole thing mate,

Much much less volume and less workout days.

Concentrate on poundgae progression on only a handful of exercises. (squats, deads, chins, bench, ohp)

You dont have to do countless sets and exercises in order to get bigger/stronger. Infact most would burn out on that routine sooner or later IMO, especially if your drug free.

I say train 2 times a week , (a maximum of 3), concentraining on the core lifts and making sure you add weight to the bar weekly. If your not getting stronger, your not getting bigger.


I only train twice a week .

Chris4Pez

Twice a week and you find that works for you?

what do you do is it a full body workout?

TBH @ the minute i am doing it natural and i find it ok (don't know how i will feel in the future though) but is it over training as the last thing i want to do is be over training!

Bulldozer

The routine you posted is more suited to an AAS user. Even then its still high volume! 20 sets for shoulders!!!!!!!!


Im 100% life long natty mate, always trained twice a week (sometimes have bumped it upto 3), does it work................ i can deadlift over 200kg for 20 rest pause reps.

A typical days workout for me would look something like....

Dealifts 6 x 3 or 1x20
OHP 5x5
Chins 5 sets to failure


Thats it!!! Job done, go home, rest and grow. Wont be in the gym again for 3 or 4 days maybe.


Your probably thinking WTF lol ??

You should read "beyond brawn" mate. By Stewart McRobert

Chris4Pez

in the middle of reading burn the fat feed the muscle @ the minute which is quite good, i will read it after i have read that!

Cheers for the advice Bully Reps to you for it m8!

Tall

Back/Bis
Deadlifts
Chins or Lat Pulldowns
Rows
Hammer Curls (if you can...)

Legs
Squats
SLDL/GHR/Good Morning
Calves if you like

Chest/Tris/Shoulders
Incline DB Bench
Dips
Mil Press/Shoulder Press/Behind the neck Press

Done with the right weight and intensity the above will punish you in 30-45mins per session.

Where theres a choice of exercise find what works for you/what you can manage.

I.e. after deadlifting on say a monday and squatting on a wednesday your legs/lower back may be too smoked to do SLDL.

Less is more for strength training.

5x5 on the above would be fine, as would 4 x 6-8

Bulldozer

No worries bro ;)