my routine

[alecaf]

first off, I can't decide weather to go to the gym EOD or ED with one day off? currently im doing DC style sets but four excercises per body part. I don;t think this is a good routine and i know im gunna get trashed for this routine lol.

Day 1: Chest, Bis, tris
Chest: Bench, incline, flys, dips
Tris: Skull crushers, weighted dips, close grip bench
Bis: olympic bar curls, hammers, incline curls

Day 2: Legs
Legs: Squats, leg press, leg extensions, hams, and calves

Day 3: Shoulders, traps, Back
Shoulders: Shoulder press, latteral raises, front raises, rear delts
Traps: Shrugs
Back: Deadlifts (started after seeing TP4U's brother's back), Pulldowns, one arm rows, t-bar rows

Day 4 Off

Repeat

I know this routine is not at all ideal, i think i might be over training and i will appreciate constructive criticism.

 

[Anti_hero]

If your going to train DC do it, if not dont. Dont change the program, thats why your overtraining. Its set up a specific way for a reason...results.

 

[econstruction]

I use a similar routine but only mon.-wens.-fri. all other days I do 30 min. cardio.

Use to train 5 days a week but after reading big a's growth principles for beginners (although training 10 years my self) I went to the 3-day split and have never been happier. Much more rested and eager to train.

 

[alecaf]

I use a similar routine but only mon.-wens.-fri. all other days I do 30 min. cardio.

Use to train 5 days a week but after reading big a's growth principles for beginners (although training 10 years my self) I went to the 3-day split and have never been happier. Much more rested and eager to train.

do you train like that even on cycle?

 

[econstruction]

Yes. Just more intense and the weights go up more quickly. I know it may not seem like enough but on or off wile training like this (aprox. 4-5 months) my body weight is steadily increasing as are the poundages of weight lifted.

If your looking for a change give it a shot for at least 3 months and eat eat eat!

 

[wizard of ozz]

Firstley, you did not give any stats so its hard to give sound advise,but i can say... that is a LOT of volume , It would take me about a month to recover from a full rotation of this work out.Especialy incorperating rest pause techniques.You are hitting each bodypart twice per week with a high number of exercises per body part. I currentley train dc and am progressing better than any routine i`ve tried.Though DC is not for everyone, i would defenentely alter this routine . I would stick to 3 days a week , 1 or 2 sets per bodypart and something simple enough that you can progress with. The current body-part split looks ok you just need to lower the volume and increase recovery time ( days off ).

 

[JohnnyPro]

I have no set routine. I change it up every day. I have certain exercises that I always do, for example squats. But sometimes I go heavy, and sometimes I go lighter with higher reps. As soon as a bodypart has recovered I train it again. I have no set days for anything. I go by feel. I have been getting very good results. I love high volume and moderate weights. I never kill myself trying to use the heaviest weight I can. I use strict form and never cheat.