mix it up

Skipper12

Hi all,

feel like I need to change my routine so any help would be much appreciated. Play GAA and soccer so cardio is fine and I do the weights to increase muscle mass. Feel like the muscle has come along fine but need to change the routine. Stats are approx 5 10", 75kg and 30yrs old. Have been doing weights for good few years now and my normal weight would be approx 70/71kg. I eat well and take whey protein shake after or before training depending on the night. I always do warm up on rower or with very light free weights. 90% of the time I aim for 3 sets of 8 reps on all the weights. If I have someone to spot me I would push on harder and get maybe 5/6 of higher weight (This is ideal as I feel like its that bit extra that I need)

Any suggestions for new chest and arm exercises much appreciated

Currently the routines I use are the standard enough ones
Chest
Flat bench 8 x 30kg, 8 x 40kg, 8 x 50kg (6 x 60kg) (4 x 65) (also dont know what bar weighs)
Incline Bench same as above

Bench dumbbell press flat 8 x 20kg, 8 x 25kg, 8 x 30kg
Bench dumbbell press incline same as above

Dumbbell flys 8 x 10, 8 x 12.5 , 8 x 12.5

Barbell lift from waist to upper chest (Disgraceful I know but I cant think of the weights I put on this)

Arms
Barbell curls 8 x 12.5, 8 x 15, 8 x 17.5
3 sets of "21's" weights vary on what i have done previously
Triceps standing one arm extensions 8 x10, 8 x 12.5, 8 x 12.5
or overhead two arms with bar 8 x 15 , 8 x 25, 8 x 30
Would throw in hammer curls the odd session also and the single arm lift sitting down from knee to chest.

I usually do the triceps in between the bicep excercises.

I would do squats and lunges and ab workouts also and these would depend on what I was working most on the night.

As stated any help on new routines would be great. Hopefully by giving my stats and goal someone will point me in right direction.

mloc

Just out of interest do you do any back or shoulder stuff?

It would seem to me you might be a bit too focused on chest and biceps, a common mistake.

Firstly I guess how many days a week would you be looking to workout, and am I right in saying your goal is to develop muscle mass as in muscle size?

Roper

You can't improve the prgramme you have. I mean that literally, it's so bad it can't be improved so chuck it and start with this in mind!

The basic compound exercises:
Bench, deadlift, squat, press. Put two of those in every workout and you'll start to see some differences.

You're a prime candidate for Starting Strength! There's a some existing topics on this already so if you search for it you'll see lots of info. It's a good book for those in your situation, trying to put on mass and gain strength.

Skipper12

Thanks for that I am actually doing other excercises for back shoulders etc but wanted new chest and bicep excercises. Probably should of made that clearer but thanks for the input.

If I am to ditch my routine...from further reading through posts I see that the Squats are highly praised and recommended by everyone. I was looking at this 20 reps workout but cant see where the arms would get there workout? I cant see how the squats give an all over workout and it seems like the pullovers and chin ups are all that is recommended with the squats.

Is this 20 squatworkout that good for an all round workout and what weight increase should be added each session?


Thanks