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- Thread starter rbennett60
- Start date
post up your diet/workout
Usual routine (sometimes I'll do 2 body parts together, sometimes I just concentrate on 1. but I'll lift six days a week sometimes and I try to mix it up a little.
Chest:
Flat bench: pyramid up to 315 (6-8 sets of 8-12 reps) usually start at 225, 245, 275, 295, 315, then back down for a set of 225 to exhaustion (usually 12 reps.)
Incline bench 4 sets x8 reps up to 235
Decline bench 3 setsx8
Incline flys 3 sets x 8 reps 50-75 lbs
Flat bench flys 50-75 lbs
Dumbbell pullovers 50lbs 3 sets x8
Arms
Olympic bar bicep curl 5-6 sets x 8 usually pyramid up to 135lbs (getting better)
seated dumbbell curl 3 sets x 8 50lbs
Incline dumbbell curl 3 x 8 40 lbs
hammer curls 3 x 8 50 lbs
at times I'll superset and do light reps with no resting between sets
skull crushers 3 sets 8 reps 65 lbs
cable pull downs (tricep 3 sets of 8)
Shoulders
6 sets seated military press (185lbs)
seated dumbbell raises 3x 8 50 lbs
side laterals 3x 8 reps
front raises 3x8 reps
shoulder shrugs 3 x 8 reps up to 120 lbs/side
back
cable lat pull downs 3x8 150 lbs
reverse lat pulls 3x8 120 lbs
dumbbell lat pulls 3x 8 reps 65 lbs
pull ups 3x12
cable rows 3x8 reps
Legs
squat 3x8 reps 400
hamstring pulls 3x8 reps
calf raises 3x 25
abs
leg raises 3x25
incline sit ups (with 10 lb barbell 3x30)
Chest:
Flat bench: pyramid up to 315 (6-8 sets of 8-12 reps) usually start at 225, 245, 275, 295, 315, then back down for a set of 225 to exhaustion (usually 12 reps.)
Incline bench 4 sets x8 reps up to 235
Decline bench 3 setsx8
Incline flys 3 sets x 8 reps 50-75 lbs
Flat bench flys 50-75 lbs
Dumbbell pullovers 50lbs 3 sets x8
Arms
Olympic bar bicep curl 5-6 sets x 8 usually pyramid up to 135lbs (getting better)
seated dumbbell curl 3 sets x 8 50lbs
Incline dumbbell curl 3 x 8 40 lbs
hammer curls 3 x 8 50 lbs
at times I'll superset and do light reps with no resting between sets
skull crushers 3 sets 8 reps 65 lbs
cable pull downs (tricep 3 sets of 8)
Shoulders
6 sets seated military press (185lbs)
seated dumbbell raises 3x 8 50 lbs
side laterals 3x 8 reps
front raises 3x8 reps
shoulder shrugs 3 x 8 reps up to 120 lbs/side
back
cable lat pull downs 3x8 150 lbs
reverse lat pulls 3x8 120 lbs
dumbbell lat pulls 3x 8 reps 65 lbs
pull ups 3x12
cable rows 3x8 reps
Legs
squat 3x8 reps 400
hamstring pulls 3x8 reps
calf raises 3x 25
abs
leg raises 3x25
incline sit ups (with 10 lb barbell 3x30)
six days a week is a lot man, you need rest...maybe you should try and combining two days into one like you said (i.e. do shoulders and back on same day, etc.)