My Current Routine

Morba

Morba

Morba

Caporegime
Joined
7 Mar 2003
Posts
28,189
Location
Krispy Kreme drive thru
This last few weeks ive played a bit with my routine and have come up with the following which seems to be ticking the right boxes for me at the mo.
Anyone have any comments?
3 day split, 4 sessions a week (every body part gets hit twice in 7 days this way).

day1
chest / tris

barbell flat press 5x5
dumbell incline 3x8
dumbell decline 3x10 (do less weight here due to working on my own, could do heavier but would prefer to stay a bit safer hehe)
overhead tricep extension (generally use a 20kg plate for one set, then a heavier dumbell for the rest) 3x10
v bar cable push down 3x8

i prefer the overhead extension to laying on a bench skullcrushers as i can stabalise my elbows in one position a lot easier.

day 2
back / bis

barbell bent over row, underhand grip - 5x5
deadlifts, mixed grip - 5x5
1 arm bent over row - 3x8
pullups, close grip, 2x10 (assisted :/ )
full range of motion lat pull down, 2x10
EZbar curl - 3x8
overhead 2 arm cable curl - 2x10 (i do these with a lighter weight, slow motion and pause at full contraction. i can really feel the burn with these).

day 3
legs / shoulders

standing military press - 4x5
seated dumbell press - 3x8
superset side laterals and bent over laterals - 3x8
squats - 5x5
incline leg press - 2x8 (heavy)
1 leg curls or SLDLs 3x8
calf raise, standing - 3x12
shrugs - superset using standing calf machine and heavy dumbells

some days can be longer than others, however as much as it looks like day 3 would be the longest, it seems as tho i spend less time in the gym on shoulder/leg days!
 
Morba said:
3 day split, 4 sessions a week (every body part gets hit twice in 7 days this way).
Click to expand...

Sound exercises, but how do you train each body part twice in a week if you're only doing 4 sessions in 7 days? Maybe i'm reading it wrong or something :confused:
 
egt said:
Sound exercises, but how do you train each body part twice in a week if you're only doing 4 sessions in 7 days? Maybe i'm reading it wrong or something :confused:
Click to expand...

think of it in a rolling week.

mon - day 1
weds - day 2
fri - day 3
sun - day 1
mon - day 2
weds - day 3
fri - day 1
sun - day 2
mon - day 3
 
Morba said:
think of it in a rolling week.

mon - day 1
weds - day 2
fri - day 3
sun - day 1
mon - day 2
weds - day 3
fri - day 1
sun - day 2
mon - day 3
Click to expand...

Thanks for clearing that up.

Let us know how you progress with it, Morba :)
 
i wish i had taken pictures at the start of this year :/

would make great comparison pics to now, tho i cant get my wife to take pics of me trying to be hard and muscley in a few poses!!
 
Morba said:
standing military press - 4x5
seated dumbell press - 3x8
Click to expand...

No need to do both of these, one will do. They're both compound exercises that are effective in hitting multiple muscles in the shoulders.

Consider introducing dips into your chest/triceps day. You could replace one of the bench pressing exercises with these, for variety. I recommend close grip barbell benching for the triceps, going as heavy as possible.

What's your primary aim? If it's strictly hypertrophy (size), don't drop below six reps per set. Your current rep ranges look like a good mix of hypertrophy and strength gaining, and with my amendments looks spot on.
 
good point on the dips,
cant do dips due to my excessive weight, i could do them assisted but i wouldnt gain anything over other exercises atm.

i do assisted pull ups because i use all the weight when doing lat pull down, so assisted pull ups have a use.

once i can effectively start doing dips, i will :D

cg bench, i just cant do these effectively, which tbh is prolly more to do with form than anything. using a barbell i find that my wrists hurt when the bar comes down low. i can see why this is. im quite wide already, so when my elbows are by my side, having a close grip on a barbell means that my wrists twist quite a bit. if i have them any wider then it works the chest / delts too much i find. again, thats prolly down to form :/

my primary aims are both size and strength, which as you noticed, im doing a varied range of reps for different exercises on each bady part.
1 range goes for strength, another goes for the size. which is part why i do standing military and seated db press's. i guess i could swap the db press with say upright rows, which would work the front delts plus the traps a bit.

great suggestions tho :D
and thanks :]
 
When close grip benching, try lowering the weight to the lower part of your chest, to the ribcage. You should find that this is less stressful on the wrists than bringing it down to the upper part of the chest.

Upright rows are great. I get the most benefit from them when performing a slow negative. Whilst going heavy, of course.
 
Sorry to hijack your thread Morba, but didn't really want to make a new thread on a quick question:

When should I start lifting heavier weights?

Since reps are sometimes 3 sets of 6 - 8 reps, is it better to do say 3 x 8 @ or 3 x 6 using a heavier weight?

Some tell me if 3x8 is no problem then move up, others say do 3 x 12 then move up?

thanks
 
if your doing more than your targetted reps per set then up the weight.
sometimes you go through a period of adding more weight each week (especially if your doing it simple, say 2.5kg extra each week), sometimes it will take a few weeks to move up at all :]
 
Fusion said:
When close grip benching, try lowering the weight to the lower part of your chest, to the ribcage. You should find that this is less stressful on the wrists than bringing it down to the upper part of the chest.
Click to expand...

Thanks for that excellent tip.

I tried close grip benches like this earlier and i've never seen my arms blow up so much! Will be doing these regular now ;)
 
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