New Workout Ideas

[Nick!]

What’s up guys?! I know it’s been a while since I last posted, and I just wanted to let everyone know that my workouts are still going well and my short cycles are too. I’m kind of getting bored of my current routine and am starting to notice that I need more rest than I used to require; therefore, I’m looking to switch up my workouts. I have two different routines in mind and was wondering which of the two you guys think would be best if I’m just looking to get stronger/bigger and not cut up. These are the two workouts I’m proposing…



WORKOUT #1:



Day One: Back, Traps.

Back
Barbell Rows.
Warm-Up
Set 1--7 reps, wide grip, pulled to nipple line
Set 2--10 reps, shoulder width grip, pulled into the abs.

(use same weight for both sets, when I can do both sets of required reps, increase weight)

Front Lat Pulldowns.
Set 1--10 reps, shoulder width grip, palms facing towards you
Set 2--7 reps, wide grip, palms facing away from you.

(use same weight for both sets, when I can do both sets of required reps, increase weight)

Deadlifts.
Set 1--7 reps
Set 2--7 reps

(use same weight for both sets, when I can do both sets of required reps, increase weight)

Abs.
Upper ab work--Rope crunches: 2 sets of 12-15 reps supersetted with Lower ab work--Machine/Leg lifts: 2 sets of 12-15 reps

Day Two: Cardio.

Day Three: Chest, Arms.

Chest.
Incline Barbell Presses.
Warm Ups
Set 1--7 reps, shoulder width grip
Set 2--7-10 reps, wide grip

Flat Dumbell Presses.
Set 1--10 reps, elbows out
Set 2--10 reps, elbows in at your sides

Dips
Bodyweight x 1 set for as many reps as possible.

Lying EZ Curl Bar Tricep Extensions
Set 1--12 reps
Set 2--12 reps

Dumbell Hammer Curls
Set 1--15 reps
Set 2--12 reps

Day Four: Off/Cardio.

Day Five: Legs.

Squats
Warm Ups
Set 1--wide stance, 10 reps
Set 2--shoulder width stance, 10 reps
Set 3--narrow stance, 10 reps

Hamstrings/Lower Back
Lying leg curls or standing: 2 sets of 20 reps supersetted with Hyperextensions: 2 sets of 20 reps

Calves
Standing Calf Raises (knees locked): 2 sets of 15 reps supersetted with Standing Calf Raises (knees unlocked, slightly bent): 2 sets of 15 reps.

Day Six: Shoulders/Arms.

Shoulders
Lateral side raises 2 sets of 12 reps, supersetted with Lateral rear raises, 2 sets of 12 reps

Shoulder presses, preferably in front of the body.
Set 1--11 reps
Set 2--9 reps
Set 3--8 reps

Biceps
Straight bar curls.
Set 1--12 reps
Set 2--10 reps
Set 3--8 reps

Triceps
Rope Cable Pushdowns/Extensions.
Set 1--15 reps
Set 2--15 reps
Set 3--15 reps

Day Seven:: Cardio

Day Eight:: Begin cycle again



Or



WORKOUT #2:

Day One: Back, Traps.

Back: Barbell Rows. 4 sets of 6-8 reps.
Lat Pulldowns. 4 sets of 6-8 reps.
Deads. 4 sets of 8-10 reps.

Traps: Shrugs with barbell/d-bell. 4 sets of burnouts. (Usually 15-20 reps)

Day Two: Chest, Abs

Chest: Incline presses. 4 sets of 6-8 reps.
Flat presses. 4 sets of 6-8 reps.
Flies incline cables. 4 sets of 12-15 reps.

Abs: Rope crunches. 4 sets of 12-15 reps
Machine/Leg lifts. 4 sets of 12-15 reps

Day Three: Off

Day Four: Legs.

Hamstrings: Lying leg curls or standing. 4 sets of 15 reps

Quads: Leg extensions. 4 sets of 20 reps

Quads/Hams: 4-5 sets of 20 rep squats

Calves: 4 sets of seated calf raises. 15-20 reps
4 sets of standing calf raises. 15-20 reps.

Day Five: Shoulders/Arms

Shoulders: Lateral side raises. 4 sets of 15-20
4 sets of shoulder presses. 4 sets of 10-12.

Biceps: 3 sets of straight bar curls. 6-8 reps
3 sets of hammer curls. 8-10 reps

Triceps: 3 sets of close grip bench presses. 6-8 reps
3 sets of decline bench skullcrushers. 6-8 reps

Day Six:: Off

Day Seven:: Begin cycle again or take one more day off, allowing you to work each body part on the same day of each week.

Please take a look at these two workouts and let me know if I should go with one over the other, or if I should make any changes to one and then proceed with it.

Thanks a ton bros!

-Nick

[TheWoobs]

Try German Volume Training.. Google it.

[cookiedough]

Yo NIck! Any exercise that works the muscle to failure is a good exercise. It's good to mix it up once in while and shock the body. Your plan looks good. I, like everyone else, have some fav exercises I keep in the mix permanently:

Legs: leg lifts 3 x 15 reps
Back: roman chair extensions and CHIN ups
Chest: push ups
Arms: reverse grip, one arm pull downs & overhead dumbell tri-extensions

MORE abs!

[WetWorks]

after your warm up I would recommend starting with your heaviest execise and going lighter. my .02

[cookiedough]

Originally Posted by WetWorks

after your warm up I would recommend starting with your heaviest execise and going lighter. my .02

Agreed

[Nick!]

Originally Posted by TheWoobs

Try German Volume Training.. Google it.

I looked this up and like it. I think I'm going to give it a try as I'm liking the 3 day workout routine.

Originally Posted by cookiedough

Yo NIck! Any exercise that works the muscle to failure is a good exercise. It's good to mix it up once in while and shock the body. Your plan looks good. I, like everyone else, have some fav exercises I keep in the mix permanently:

Legs: leg lifts 3 x 15 reps
Back: roman chair extensions and CHIN ups
Chest: push ups
Arms: reverse grip, one arm pull downs & overhead dumbell tri-extensions

MORE abs!

I hear ya man, I'll choose my favorites for the GVT and go from there.

Lol, I'm still doing Joyce's CD for her 6 day ab workout, I just haven't been on with my diet 100%, so I can't see my abs yet....in time!

Originally Posted by WetWorks

after your warm up I would recommend starting with your heaviest execise and going lighter. my .02

That's what I've been doing since November, but I'm getting sick of my routine and had to switch it up so I don't get sick of going to the gym too, lol.

[pammy21.ll]

Your workout routine sounds perfect for the 8 day trial pack.. I liked the plan.. probably if not interrupted, I will follow it as per the said one.. many of the said exercises are my fav..

[crazedhate]

looks to me that you need to do more to hit muscles from different angles and throw in a couple more exercises per muscle group and stay between 12-16 total sets per group.
so like on chest day do 4-5 exercises, 3 sets per.

(example)
incline dumbbell press
flat dumbbell press
dumbbell flys
pec dec

everyone is different. this is just how i train.

[powerman]

Try a powerlifting routine for 6-8 weeks to mix it up/ confuse your body into some new growth. Chickpowerlifter has a pretty dam intense one listed. If you try this you have to deload every 4-5 weeks. Caution its not for wimps.

[badstone]

Drop Sets!!!!