bcfclee27

Ok im 28 years old, 5'11" tall and weigh 14 stone.

I currently train the following split routine doing 4 sets of 8 reps for each exercise. My arms seem to grow in size well but lack any decent definition (genetics perhaps ???) but my chest is a real problem area and doesnt seem to grow - i have a chest like an 8 year old boy lol !!!!

mon (chest / biceps)

Bench Press
Incline Dumbell press
Flys
Pullovers

dumbell curls
preacher curls
concentration curls

Tues (back/triceps)

Pull ups
bent over rows
Deadlifts
one arm rows

Lying tricep extension
Tricep pull downs
Seated tricep press
Dips

Weds (legs/shoulders)

Squats
calf raises
Leg extensions
Leg curls

Arnold presses
Behind the neck presses
shrugs
Upright rows.

I will then rest for 2 days or do some cardio and then do the cycle again.

Is this routine ok or am i wasting my time.

Any advice greatly appreciated.

Lee

JawD

Seems like you are doing too much to me. Id be temped to rest im between days so rather than mon, tue, wed - you train mon, wed, fri. Then do cardio in between or on a weekend. Id also drop the number of sets you do and make sure you are increasing the load if you are hitting max reps each set. Also make sure you warm up. To look at you Chest/Bi routine,

Bench Press
Incline Dumbell press
Flys
Pullovers

dumbell curls
preacher curls
concentration curls

Chest is fine though Id add dips in there. Id prob do Bench + Dips (you could incline the bench every other week if you wish). Id also drop on of the arm routines. Maybe do 10 sets on your chest and 4-6 on your arms if that. Your arms will be getting hit all week so make sur ethe chest here is the priority. If you have nothing left for your arms then so be it.

Bulldozer

Definately need more rest mate.

Train a maximum of 3 days a week, IMO thats about optimum for most drug free trainers.

Your routine is not too bad, i would personally cut the isolation down a bit, to something like this, and change it around a little


Monday (legs)

Squats 4 x 12 or 5x5
straight leg deadlift 3 x15
Lunges 5x5 (each leg)
calf raise 2x20


wednesday (chest / shoulders, tri's)

Bench Press 4x5
Incline Dumbell press 3x8/12
Standing overhead press 3 x8/12
Dips 2 or 3 sets to failure

Optional : skullcrusher or lat raise

Friday (back, bi's)

Dealifts 5x5
Bent over row 3x 8/12
Chin ups 3 x 8/12
bicep curl 3 x 8/12

Optional : shrugs


IMO mate, something like that will serve you better.

Reason being..... Its lower volume and allows more recovery time, as your only training 3 days a week.

Concentrate on poundage progression, adding a small amount of weight to the bar each week on the big lifts. All the time you can do that its working , everything else will take care of itself ;)

bcfclee27

Thanks for your advice and time lads.

So basically a few tweaks and instead of training every day then resting i need to train and then have a rest day in between.

I will give it a go.

thanks again
Lee

myles

Interesting. I train 4 times a week. Sat, chest/bi.....Sun, Delts/Traps/Abs....Tues, Back/tri......Thurs(i always dread it!)Legs/Abs. Its pretty much the Cashman routine on another site, but a couple of bodyparts swapped to get 2 sessions on them. It doesnt feel like overkill, but I am always open to suggestion. What do you think?