HALP!

TimeToShine

Hi everyone,

I came here a few months ago basically asking what exercises should I do to work out my chest and arms. This subsequently resulted in a rake of people implying that I was dense (which was true) and that there are other muscles in the body I should concentrate on as well. Since then, I've lurked and read all sorts of routines and stuff and for the last 2-3 months I've been doing this routine 3 times a week. I'm 5'7 and weigh 195lbs.

DB Chest press 3x10
DB Incline 3x10
DB Shoulder Press 3x10
Skullcrushers 3x10
Dips 3x8
Deadlifts 3x5
Squats 3x8
Flys 3x8
Rows 3x10.

Problem is, I'm having trouble getting through all of these exercises and usually I end up neglecting one or two because I'm absolutely wrecked. I'm hoping on making a new routine in an ABxABxABx form over the summer as follows, and I was wondering if anyone could tell me any additional exercises I could add to my back and legs. Thanks in advance.

A:
DB Chest press 3x10
DB Incline 3x10
DB Shoulder Press 3x10
Skullcrushers 3x10
Dips 3x8
Flys 3x8
Rows 3x10.

B:

Deadlifts 5x5
Squats 3x8
???

Remmy

I think i can halp you op.Do the big lifts first in whatever program you decide on doing.Squats,deads,rows,overhead press,bench.Do these lifts with intensity and make them your priority.Do them as frequently as you can while still being able to recover.If you want to play around with the other stuff afterwards then knock yourself out.

Hope that was some halp.:)

TimeToShine

Thanks Remmy.
Bumping for moar halp.

gymsoldier

Why dont you just do a three day split routine?

TimeToShine

gymsoldier wrote: »

Why dont you just do a three day split routine?

As in ABCxABC? I wouldn't mind doing that but I'd probably have to increase the reps or sets that I do, also my problem is I don't know enough exercises to cover three days.

itsallaboutheL

Chins
Rows
Deadlifts
Squats
Bench Press
Standing Press

There.

Now you know enough for 3 days.

gymsoldier

TimeToShine wrote: »

As in ABCxABC? I wouldn't mind doing that but I'd probably have to increase the reps or sets that I do, also my problem is I don't know enough exercises to cover three days.

I havnt a clue what an "ABCxABC" is, but an example of a three day split would look like the following;

Monday: Chest, Shoulders, Triceps
Wednesday: Legs, Caffs, ABs
Friday: Back, Biceps

• So Back and Legs you'd do 4 - 5 exercises (12 - 15 sets total)
• Chest and ABs you could do 3 - 4 exercises (9 - 12 sets total)
• Shoulders, Triceps, Bicep would be 2 - 3 exercises (6 - 9 sets total)
• Caffs do two exercises, one for the Gastrocnemius (standing caff raise) and another for the Soleus (seated caff raise) again you could get up to 8 sets total if you can handle the caff DOMS lol

Hope ya get the idea of that, its a very basic rountine, but could work for you, and should suit your three day a week gym going.

Brian?

Day 1:
Squat 5x5

Day 2:
Bench 5x5

Day 3:
Deadlift 5x5


Add in 2 other lifts on each day: 3x8 Rows, chins, glute ham raises, lunges.

Add in 1-2 accessory lifts: 3x10 Curls, skull crushers, something for abs, something for calves.

Keep it simple enough.