please check my new routine.

 any comments welcome. what do you reckon.
 
Monday

Shoulders

3 * 8 Upright row
3 * 8 Military press
3 * 8 Arnie press
3 * 8 Cable lateral raise

Tuesday

Back / Triceps

3 * 8 Deadlifts
3 * 8 T - Bar rows
3 * 8 Bent over barbell rows
3 * 8 Cable Rows

3 * 8 Close grip bench press
3 * 8 V - Bar Triceps pull downs
3 * 8 Single arm dumbbell extenstions

Thursday

Quads / Hamstrings

4 * 8 Squats
4 * 8 Leg presses
4 * 8 Leg extensions
4 * 8 Lying leg curls
4 * 8 Lunges

Friday

Chest / Biceps

4 * 8 Incline bench press
3 * 8 Incline dumbbell flys
3 * 8 Incline dumbbell press
3 * 8 Bench press

3 * 8 Seated curls
3 * 8 Standing barbell curl
3 * 8 Preacher curl

Looks pretty solid to me mate, personally would drop 1 bicep and 1 tricep exercise, but if 3 works for you then stick with that.

Otherwise have military press first on shoulder day and all sorted.

I dont get on with upright rows i feel theres so many more exercises that are better and safer to do.
 
try hanging cleans to overhead press
or barbell snatches then do your arnold presses then lat raises..
 
To many rowing exercises on your back day,personally i'd take out the cable rows, add in pull ups/chin ups..
try towel pull ups..very tough i can manage 5 before my grip gives in..
 
For your legs i'd take out leg extensions and curls and do either good mornings or sldl and also add in a calf exercise..
 
change your chest routine around to incline press, flat bench press,dips and 1 arm press ups
 
 
 

gyppo12345


 any comments welcome. what do you reckon.
 
Monday

Shoulders

3 * 8 Upright row
3 * 8 Military press
3 * 8 Arnie press
3 * 8 Cable lateral raise

Tuesday

Back / Triceps

3 * 8 Deadlifts
3 * 8 T - Bar rows
3 * 8 Bent over barbell rows
3 * 8 Cable Rows

3 * 8 Close grip bench press
3 * 8 V - Bar Triceps pull downs
3 * 8 Single arm dumbbell extenstions

Thursday

Quads / Hamstrings

4 * 8 Squats
4 * 8 Leg presses
4 * 8 Leg extensions
4 * 8 Lying leg curls
4 * 8 Lunges

Friday

Chest / Biceps

4 * 8 Incline bench press
3 * 8 Incline dumbbell flys
3 * 8 Incline dumbbell press
3 * 8 Bench press

3 * 8 Seated curls
3 * 8 Standing barbell curl
3 * 8 Preacher curl

Have to say that has to be the strangest shoulder routine ive ever seen. All wrong imo. Start with a pressing movement such as db or barbell. Then go onto side raises, then front raises, then rear delts, then finish with traps.

ok can you suggest a decent 4 day split then please bigjack, hope you can help me out.

gyppo12345


ok can you suggest a decent 4 day split then please bigjack, hope you can help me out.

This is my split i follow currently and it works great:
 
Mon - chest, bis
wed - shoulders, traps
fri - back, triceps
sat/sun - legs
 
Stick to 3-4 sets per exercise, reps within the 6-15 rep range.
 
Good luck.

what exercises would you do for each body part then?

gyppo12345


 any comments welcome. what do you reckon.
 
Monday

Shoulders

3 * 8 Upright row      Miltary Press
3 * 8 Military press    Seated Shoulder Press, exhaust
3 * 8 Arnie press << ditch this       Side Raises using cable cross over machine
3 * 8 Cable lateral raise   Upright Rows

Tuesday

Back / Triceps

3 * 8 Deadlifts     Lat Pulldowns or Chin Up's, behind the neck
3 * 8 T - Bar rows << ditch this   Close Grip Cable Rows
3 * 8 Bent over barbell rows Close Grip Pulldowns to front
3 * 8 Cable Rows  Deads
3x 8 Bent over side raises for Rear Delts

3 * 8 Close grip bench press << ditch
3 * 8 V - Bar Triceps pull downs   Heavy close grip pushdowns
3 * 8 Single arm dumbbell extenstions Single arm reverse grip, palm up, pulldowns

Thursday

Quads / Hamstrings

4 * 8 Squats
4 * 8 Leg presses Hack squats instead
4 * 8 Leg extensions
4 * 8 Lying leg curls
4 * 8 Lunges << personally would ditch these as after squating and hack squats i wouldnt have the energy lol

Friday

Chest / Biceps

4 * 8 Incline bench press
3 * 8 Incline dumbbell flys
3 * 8 Incline dumbbell press << ditch this, not needed after doing incline bench
3 * 8 Bench press

3 * 8 Seated curls
3 * 8 Standing barbell curl << could do these either first or last to exhaust your bi's
3 * 8 Preacher curl    

thats what id do, just to make your head spin more with another option lol
 
Ant

oh im so confused now i think im gonna go for this split:

Mon - chest, bis
wed - shoulders, traps
fri - back, triceps
sat/sun - legs

as then i can hit chest really hard first thing on a monday  but just waiting on bigjack to get back to me with which exercises to do with each day as he said in other post he gained  and progressed really well with this split. so have decided to go with that and if i achieve even 10% of what he has then i will be very happy.

gyppo12345


oh im so confused now i think im gonna go for this split:

Mon - chest, bis
wed - shoulders, traps
fri - back, triceps
sat/sun - legs

as then i can hit chest really hard first thing on a monday  but just waiting on bigjack to get back to me with which exercises to do with each day as he said in other post he gained  and progressed really well with this split. so have decided to go with that and if i achieve even 10% of what he has then i will be very happy.

its all trial and error gyppo, you have to find what works best for you. Took me years to find the right combo of exerices that suited me best.
 
Just make sure you always start with at least 2x sets of compound movements before dropping onto isolation work

bigjack

gyppo12345


ok can you suggest a decent 4 day split then please bigjack, hope you can help me out.

This is my split i follow currently and it works great:
 
Mon - chest, bis
wed - shoulders, traps
fri - back, triceps
sat/sun - legs
 
Stick to 3-4 sets per exercise, reps within the 6-15 rep range.
 
Good luck.

In terms of exercises keep it simple:
 
chest - Flat bench press, Incline db press, peck deck
bis - standing db curls, db preacher
 
shoulders & traps - Barbell press, db side raises, db front raises, rear delts, shrugs
 
back - Bent over barbell row, wide grip pulldowns, close grip pulldowns
tris - Close grip bench press, Pushdowns
 
legs - Squats, leg press, leg extensions, hamstring curls, calf raises

is that enough exercises for each body part  as i wanna gain well as im gonna be putting 110% into training and diet just wanna make sure routine is pukka

gyppo12345


is that enough exercises for each body part  as i wanna gain well as im gonna be putting 110% into training and diet just wanna make sure routine is pukka

 

Remember its not all about volume, more intensity of the workout. Focus mainly on this. Yes it is enough volume imo.