I've been on and off training for the last few months and i've been doing lots of reading in between. My gains have been minimal at best, but I am determined to get somewhere. Based on my goals and using the following two sources below, i have devised what I believe to be a good routine;
http://www.t-nation.com/findArticle.do?article=04-073-training http://www.bodybuilding-supplement-guide.com/weight-training-super-sets.html Although this is the first routine i've ever deisgned so i would like some advise and criticism. Again this is not only based on the information on those websites but also other factors which include, time factors, over all goals, comfortability with certain exercises, etc. Its only a 4 week plan for now. But will I extend in pretty much the same way if I am told that this is a good way to proceed.
My primary goal is to build bigger arms and my secondary goals are to build overall mass and to build bigger shoulders. During weeks 1 and 3 I concentrate a certain portion of the exercises to isolating these muscle groups. Also I tried to put in as much variation as possible with all the factors involved, so that I dont suffer from deminished returns due to adaptation.
Please take a look and tell me what you think.
Week 1 Workout 1 Sets: 3 Reps: 5 Rest: 60 seconds between sets
Compound: Barbell Bench Press(Flat), Pull Ups, Barbell Squats, Seated Cable Row(standard)
Single: Preacher Curl using EZ-bar, EZ-Barbell Curl
Workout 2 Sets: 3 Reps: 8 Rest: 90 seconds between sets
Compound; Dumbbell Bench Press(flat), Pull downs, Dumbbell Upright row, Static Lunge
Single: Dumbbell shrug, Dumbbell Seated Lateral Raise
Workout 3 Sets: 2 Reps: 15 Rest: 120 seconds between sets
Compound: Wide grip dips, Military Press with barbell, Pull Ups, Dead lifts(Traditional)
Single: Tricep pushdowns(rope), Bench dip
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Week 2 (Super-Sets Antagonist) Workout 1 Sets: 3 Reps: 5 Rest: 60 seconds between sets
Dumbbell Curls, Tricep PushdownLeg Extension, Leg CurlSeated cable row, Bench Press (flat) Workout 2
Sets: 3 Reps: 8 Rest: 90 seconds between sets - EZ-Barbell Curl, EZ-Bar lying tricep extensionLeg Extension, Leg Curl
- Pull Ups Wide grip dips
Workout 3
Sets: 2 Reps: 15 Rest: 120 seconds between sets - Preacher Curl using EZ-bar, EZ-Bar overhead triceps extensionLeg Extension, Leg Curl
- Military Press with barbell, Dumbbell Seated Lateral Raise
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Week 3
Workout 1
Sets: 4 Reps: 5 Rest: 60 seconds between sets
Compound: Barbell Bench Press(incline), Pull Ups, Barbell Squats, Seated Cable Row (wide grip)
Single: Preacher Curl using EZ-bar, Dumbbell Curls
Workout 2
Sets: 4 Reps: 8 Rest: 90 seconds between sets
Compound; Dumbbell Bench Press(decline), Pull downs(wide grip), Barbell Upright row, Static Lunge
Single: Barbell shrug, Dumbbell Seated Lateral Raise
Workout 3
Sets: 3 Reps: 15 Rest: 120 seconds between sets
Compound: Wide grip dips, Military Press with barbell, Pull Ups, Clean and Jerk (As opposed to the jerk and clean. lol)
Single: Tricep pushdowns(close grip), Bench dip
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Week 4 (Super-Sets Antagonist)
Workout 1
Sets: 4 Reps: 5 Rest: 60 seconds between sets - Dumbbell Curls, Tricep Pushdown
- Leg Extension, Leg Curl
- Seated cable row, Bench Press (flat)
Workout 2
Sets: 4 Reps: 8 Rest: 90 seconds between sets - EZ-Barbell Curl, EZ-Bar lying tricep extension
- Leg Extension, Leg Curl
- Pull Ups Wide grip dips
Workout 3
Sets: 3 Reps: 15 Rest: 120 seconds between sets - Preacher Curl using EZ-bar, EZ-Bar overhead triceps extension
- Leg Extension, Leg Curl
- Military Press with barbell, Dumbbell Seated Lateral Raise