- Joined
- Jun 20, 2006
- Messages
- 563
I haven't posted in a very long time. I'm sure some of you remember me. I'm 31 years old and I've had many shoulder surgeries and injuries and have since overcame them and returned to weightlifting. Some of my previous posts I was foolishly looking for the 'perfect routine'. I received some good suggestions and also some flaming (which was well deserved). Anyway, it's been 4 or 5 months since I last posted and in that time I decided to stop being so OCD and stick to one routine. And I did just that and all I can say is I have never experienced size and strength gains like I have since starting this routine. I believe my success is because I stuck to the basics and kept it simple always focusing on keeping good technique at all times and constantly trying to beat the log book. Progressive tension overload is the key. I learned a very important lesson: instead of worrying about the 'perfect routine', just stick to the basics and do SOMETHING. Anything is better than nothing. And like I said before, progressive tension overload is the key.
Here is the routine I have done for the last few months (not doing any cardio as I'm just looking to bulk up):
4 days a week weightlifting routine (Mon,Tue,Thu,Fri ABC-repeat)
A
1. Flat DB bench press 3x5-8
2. Low incline DB bench press 2x5-8
3. Seated DB lateral raises 4x8-12
4. Tricep pushdowns (using a v-bar) 2x8-12
B
1. Hack squat machine (squat to parallel) 3x5-8
2. Leg extensions 1x8-12
3. Seated leg curls 3x5-8
4. Standing calf raises 3x5-8
5. Lying ab crunch machine 2x5-8
C
1. Wide grip lat pulldowns 4x5-8
2. Bent over 2 arm DB rows with elbows flared 3x5-8
3. Standing DB curls 2x8-12
4. Standing DB hammer curls 1x8-12
5. Neck machine (front, left, right, back) 2x8-12
I do all lifts reverse pyramid style as seen here: **broken link removed**
Does anyone here do a similar 4 days a week (Mon,Tue,Thu,Fri) push/legs/pull split? I'm open to critiques if anyone would like to comment.
Here is the routine I have done for the last few months (not doing any cardio as I'm just looking to bulk up):
4 days a week weightlifting routine (Mon,Tue,Thu,Fri ABC-repeat)
A
1. Flat DB bench press 3x5-8
2. Low incline DB bench press 2x5-8
3. Seated DB lateral raises 4x8-12
4. Tricep pushdowns (using a v-bar) 2x8-12
B
1. Hack squat machine (squat to parallel) 3x5-8
2. Leg extensions 1x8-12
3. Seated leg curls 3x5-8
4. Standing calf raises 3x5-8
5. Lying ab crunch machine 2x5-8
C
1. Wide grip lat pulldowns 4x5-8
2. Bent over 2 arm DB rows with elbows flared 3x5-8
3. Standing DB curls 2x8-12
4. Standing DB hammer curls 1x8-12
5. Neck machine (front, left, right, back) 2x8-12
I do all lifts reverse pyramid style as seen here: **broken link removed**
Does anyone here do a similar 4 days a week (Mon,Tue,Thu,Fri) push/legs/pull split? I'm open to critiques if anyone would like to comment.
Last edited: