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Beefcakes routine - 12/21/2007 9:28:56 AM

Beefcake

Posts: 119
Joined: 12/13/2007
Status: offline

Ok I thought I'd get my routine up here. I've done all kinds of routines but I've found out my body responds best to pretty high volume.

Monday: chest/triceps
Flat bench presses 4x8
incline dumbell presses 4x8
weighted dips 4x8
cable crossovers 4x12
skullcrushers 4x8
close grip benchpresses
dumbell overhead extensions 4x8
cable pushdowns 4x12

tuesday:back/forearms
deadlifts 135x15 300 5x5
chins 4x10
single arm dumbell rows 4x10
behind the neck lat pulldowns
machine pulldowns 4x10
machine pulldowns(different grip)4x10
wrist curls 4x12
reverse wrist curls behind the back 4x12

wednesday:shoulders/traps
dumbell military presses 5x8
bend over flys 4x10
lateral raises(arms bent) 4x10
behind the neck military presses 4x7(no I havent injured myself!)
barbell shrugs 4x16
behind the back barbell shugs4x16
dumbell shrugs 2x15

thursday:off

friday:chest/biceps
incline dumbell presses 4x8
flat bench presses 4x8
weighted dips 4x8
incline dumbell flys 4x8
Dumbell curls 4x8(heavy)
reverse curls 4x8
seated incline dumbell curls 4x10
rope curls 4x8
hammer curls 4x8

saturday: legs/calves
squats 5x8
leg extensions 4x10
leg presses 4x8
hack squats 4x8
standing calf raises 4x15
seated calf raises 4x15

_____________________________

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

Post #: 1

RE: Beefcakes routine - 12/21/2007 9:49:40 AM

smoundzou

Posts: 2135
Joined: 5/4/2007
Status: offline

I'm not being a jerk but you have somewhat of a clustered mess going here...

Why are you working your chest 2X's each week and only working the other muscles 1 time?

I think you're doing too much.. too many isolation execises.. The bicep is a very small muscle and looking at your pic, yours are no where near the point in develpment where they need that much attention.. you're more than likely hendering growth by doing too much..

I would also consider dropping all the behind the head stuff.. I know you said you haven't been injured but you left out the yet part...IMO doing any type of pull or push from behind the head is un-necessary, there is absolutely no advantage to doing it and you're risking injury.. Besides.. you're stimulating your delts enough with the military presses..

You're doing 3 exercises, 10 sets for Traps? Traps don't need that much stimulation to grow..

From your pic you look like you have a great base going and I honestly think you would see better gains cutting your routine down to 3-4 days and focussing primarily on 4-5 basic compound lifts..

_____________________________

There is never enough time to do everything, but there is always enough time to do the most important thing

Current
Age: 45
Height: 5'11
Weight:225BF: 14%
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(in reply to Beefcake)

Post #: 2

RE: Beefcakes routine - 12/21/2007 10:41:51 AM

Beefcake

Posts: 119
Joined: 12/13/2007
Status: offline

hehe ya I can understand where you're comming from, but I'm kinda weird. I get way better results doing 5 day splits than when I did full body routines. I'm training chest 2x a week since its my biggest lagger. I used to only rely on deadlifts and upright rows for traps but ever since I started training like this, they've grown like crazy. everyone's different. and the behind the neck military presses I do are pretty light and done on a smith machine. I just do them to really kill my delts. I don't know why I put them in that order because I usualy do them last.

_____________________________

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

(in reply to smoundzou)

Post #: 3