current routine/best I've ever used!

[irish2003]

Monday - Chest, Biceps, Forearms
1. rotatator cuff exercise (3x12) paranthesis mean warmups only
2. Bench Press (1x10, 1x8) 5x5 - use same weight for all 5x5 sets.....not necessary to go to failure/can fail on last set....these must be perfect reps.. pause at top and bottom, just enough to separate each rep...move up each week/elbows wide /grip wide for pecs
3. Flat DB Bench Press 2x8-10 go to failure on supplementary exercises
4. Flat DB Flyes 2x8-10
5. Straight Bar Curls (1x10, 1x8) 5x5
6. Inc DB Curls 2x8-10
7. Reverse BB Curls 2x8-10
8. BB Wrist Curls 2x8-10

Tuesday - Low Back, Lats, Traps, Abs, Calves
1. Chins (3xmax)
2. Deadlifts (1x10, 1x8) 5x5
3. Pulldowns 2x8-10
4. BB or Cable Rows 2x8-10
5. BB or DB Shrugs 2x8-10
6. Calves 5x15 - each rep should take 10-15 seconds for burn
7. Abs 5x15

Thursday - Delts, Triceps
1. Military Press (1x10, 1x8) 5x5
2. DB Side Raise 2x8-10
3. Bent Raise 2x8-10 (more like bent shrugs a la Flex Wheeler)
4. High Upright Rows on Smith Machine
5. Close Grip Bench Press (1x10, 1x8) 5x5
6. Lying BB Ext (nosecrushers) 2x8-10
7. DB Kickbacks 2x8-10

Friday or Saturday - Legs, Calves, Abs
1. Leg Extensions (3x8-10)
2. Leg Curls (3x8-10)
3. Squats (1x10, 1x8) 5x5
4. Lunges or Leg Press 2x8-10
5. Stiff Leg Deads 2x8-10
6. Calves 5x25
7. Abs 5x25

 

[PHIL HERNON]

Well

Monday - Chest, Biceps, Forearms
1. rotatator cuff exercise (3x12) paranthesis mean warmups only
2. Bench Press (1x10, 1x8) 5x5 - use same weight for all 5x5 sets.....not necessary to go to failure/can fail on last set....these must be perfect reps.. pause at top and bottom, just enough to separate each rep...move up each week/elbows wide /grip wide for pecs
3. Flat DB Bench Press 2x8-10 go to failure on supplementary exercises
4. Flat DB Flyes 2x8-10
5. Straight Bar Curls (1x10, 1x8) 5x5
6. Inc DB Curls 2x8-10
7. Reverse BB Curls 2x8-10
8. BB Wrist Curls 2x8-10

Tuesday - Low Back, Lats, Traps, Abs, Calves
1. Chins (3xmax)
2. Deadlifts (1x10, 1x8) 5x5
3. Pulldowns 2x8-10
4. BB or Cable Rows 2x8-10
5. BB or DB Shrugs 2x8-10
6. Calves 5x15 - each rep should take 10-15 seconds for burn
7. Abs 5x15

Thursday - Delts, Triceps
1. Military Press (1x10, 1x8) 5x5
2. DB Side Raise 2x8-10
3. Bent Raise 2x8-10 (more like bent shrugs a la Flex Wheeler)
4. High Upright Rows on Smith Machine
5. Close Grip Bench Press (1x10, 1x8) 5x5
6. Lying BB Ext (nosecrushers) 2x8-10
7. DB Kickbacks 2x8-10

Friday or Saturday - Legs, Calves, Abs
1. Leg Extensions (3x8-10)
2. Leg Curls (3x8-10)
3. Squats (1x10, 1x8) 5x5
4. Lunges or Leg Press 2x8-10
5. Stiff Leg Deads 2x8-10
6. Calves 5x25
7. Abs 5x25

This does not make sense to me......is this the ONLY routine you have ever used? Are you young? New to bodybuilding/working out?

 

[irish2003]

34y.o. ......I've all kinds of routines.....Big A's routine from here......I trained high volume with Q.R. in NC, been training since I was 14..........I'm off cycle right now and I absolutely love the strength I'm getting from the 5x5 and the pumps I'm getting on the rest.......what doesn't make sense? I'm open to recommendations Phil.......

 

[PHIL HERNON]

Please

34y.o. ......I've all kinds of routines.....Big A's routine from here......I trained high volume with Q.R. in NC, been training since I was 14..........I'm off cycle right now and I absolutely love the strength I'm getting from the 5x5 and the pumps I'm getting on the rest.......what doesn't make sense? I'm open to recommendations Phil.......

No OFFENSE here, but
1. The exercise choices
2. The body part grouping
3. The obsession with the numbers ( reps, sets)
4. Frequency
5. Exercise performance/elbow placement

 

[mrsoul]

i think its great that you have a routine that you really like, however i think like on chest day, when you do three flat excercises in a row, this could be redundant. but if it works for you have at it. i personally just would not be married to specific reps. instead i would focus on a rep range.