Me and my mate are having a debate. I have done a routine but he reckons there isnt enough in it for me to put on size (with a decent diet). He is a PTI in the army and he has done a routine for me which he thinks is better. Opinions please!!

My routine:
chest/ bis:

flat db press
incline db press
decline db press
hammer curl OR concentration/preacher curl
db arm curl

Shoulders/legs

shoulder db press
db side raises
db front raise
db squats
db calf raises
db lunges

back/ tris:

pull ups (done first as always struggle with them)
db rows
db dead lift
bent over rear delt flys
tricep kickbacks
tricep extensions

All done to 3 x 8 then put weight up.


Mates routine:

MON CHEST AND TRIES

Dumbell press 3 x 8
Triscep extensions 3 x 8
Incline press 3 x 8
Dips 3 x 20
Flys 3 x 8
Kick backs 3 x 8

Press ups best effort then 2 sets of half that amount

Crunches 3 x 15
Half sits 3 x 15
V sits 3 x 15

WED SHOULDERS

Shoulder press 3 x 8
Lateral raise 3 x 8
Bent over raises 3 x 8
Disc raises 3 x 15
Up hill rows 3 x 10
Shrugs 3 x 10

Punishers 6 x 5



Fri BACK AND LEGS

Over arm chin ups 4 x 3
Squats 3 x 20
Bent over rows 3 x 8
Lunges 3 x 15
Dead lifts 3 x 8

Crunches 3 x 15
Half sits 3 x 15
V sits 3 x 15

I dont like either but if his military routine is perscribed its for a reason there fitness level is diferent then someone who wants to weight train and be strong. Ilike your Chest work out

flat db press
incline db press
decline db press
flies - incline
Straight Bar Curl
concentration/preacher curl
hammer curl
DB single Curls to finish it off 2-3 sets till failure

BB dead lif - Much better
pull ups - Try pull downs till you can do weight plus for 6 opr better
BB rows - Bent over nice and slow
bent over rear delt flys
skull Crushers\Dips
tricep kickbacks
tricep extensions

shoulder db\BB press
db side raises
db front raise
Traps
BB squats
db lunges
Extentions\Curls
incline Leg Press calf raises

Try that, I know its alot but you need to hit everypart of the muscle once really well ive noticed this and it works wonders my chest is popping like crazy and now that diet is in check im getting stronger. Up your cals to 500 plus maintainence and go from there.

Current Body weight 20 stone:
Cutting -
BP: 137.5 KG
SQ: 125 KG
CR: 550 KG (YESSS)
DL: 184 KG
My Progress Journal - http://www.muscletalk.co.uk/m_2276281/tm.htm

They are both poor.

Focus should be on the big compound exercises with a suitable rep range. 3x8 is fine, 3x20 is cardio.

20 reps for squats is awesome for a while.. good to get thru plataeus!! but those routines arent great... have a look in the stickys at the top of the forum..

My Youtube Vids

The MRM Way

ORIGINAL: mrmmonster

20 reps for squats is awesome for a while.. good to get thru plataeus!! but those routines arent great... have a look in the stickys at the top of the forum..

20 rep squats are 20 rep squats. That is 1 set, balls to the wall, heavy ass weight, as long as it takes. 3x20 squats is cardio.

Forgot to mention that, im working out at home. I currently dont have the room for a bar. Hence why the original workouts didnt include any BB exercises.

Thanks for the constructive feedback.