Need a new routine

[-JP-]

I have interchanged a few routines throughout the years but I really need a new one appreciate any recommendations

currently I am splitting:

Mon - Back/Bi's
Tues - Shoulders
Wens - Off
Thurs - Legs
Fri - Chest/Tri's

On cyc I usually split:

Mon - Chest/Back
Tues - Arms/Shoulders
Wens - Legs
Thurs - Chest/Back
Fri - Arms/Shoulders
Sat - Legs

Thanks JP

[blupitbull]

I like the routine I copied from 2BigFred

Monday-back-calves
Tuesday-Chest-hamstrings-abs
Wednesday-Quads-calves
Thursday-Delts-traps-abs
Friday-triceps-biceps-calves

[JrMaFia]

mon-chest/abs
tuesday-back/abs
wensday-legs
thur-bis/tris/abs
friday-shoulders/traps/abs
Saturday-off
sunday-off

i do 45 minutes of cardio post workout except for the day i train legs. i hit it with alot of sets but i switch teh rep schemes and teh weights i go by pump and feel and burn that is the way arnold trained. Don't concentrate on heaviness but intensity

[-JP-]

Thanks bro's I am going to try a bunch and see what seems to work the best
I need some type of shock

[goin4275]

If im not mistaken bro i think we pretty much are after the same type of physique... Im finding now that i like volume, volume more volume... works best for me... for years i was stuck in arut with trying to do low volume heavy weight.... i opt for super setting alot.. constant movement not much rest, alot of focus on mind muscle conentration

As for your split looks good exept i dont think you need to give shoulders there own day... maybe work shoulders and tris and give chest its own day. jmo

edit
example today i did shoulder tris... because i work a lot now i dont have a set routine pretty much go as my body tells me.. if im burnt after half an hour i call it quits.... if i feel good sometimes i got 1 1/2- 1 3/4 hours i did something like this today
military presses supper setted with incline skulls... 4 sets 15-20 reps each seet

CG bench press SS with lateral raises- same

dips supper setted with cable upright rows- same

rear delt cable pulls super setted with rope pushdowns- pretty much no rest in between sets
than i power walked home fromt he gym back to the crib about 45 minutes! lol!

[-JP-]

If im not mistaken bro i think we pretty much are after the same type of physique... Im finding now that i like volume, volume more volume... works best for me... for years i was stuck in arut with trying to do low volume heavy weight.... i opt for super setting alot.. constant movement not much rest, alot of focus on mind muscle conentration

Actually i have been doing this very thing for quite some time now high intensity, high reps and supersetting it has worked well and I will continue it just thought maybe a different split could shock the muscles... I 've added different variations of excerises as well

[JrMaFia]

i agree bout the volume training it works best for me also. I also like my schedule because i get the weekend off the recoperate and party and not worry bout training

[goin4275]

Actually i have been doing this very thing for quite some time now high intensity, high reps and supersetting it has worked well and I will continue it just thought maybe a different split could shock the muscles... I 've added different variations of excerises as well

ya like isaid bro i just go on feel... somedays ill go as heavy as possible for 5-6 reps...most of the time its volume... as long as your blastin the muscle to failure, goin all out your doing the job IMO...

[goin4275]

If youve been doing volume for a while and looking for a challenge.. and have the TIME to devot yourself( i know you work a lot) give westside variation i use to follow a shot... Max effort days followed by rep effort days... this was by far my favorite routine... Geez i miss my deadlifting, fuckin lower back

[-JP-]

If youve been doing volume for a while and looking for a challenge.. and have the TIME to devot yourself( i know you work a lot) give westside variation i use to follow a shot... Max effort days followed by rep effort days... this was by far my favorite routine... Geez i miss my deadlifting, fuckin lower back

Havn't tried this I think I will though sounds interesting... is that all there is to it??? Thanks bro

[JrMaFia]

yea i do that i switch between weight and volume

[-JP-]

So what do the splits look like? Are you doing a total body workout for max oneday and then high reps the next day? Or is basically one week heavy one week light high rep

[JrMaFia]

nah i follow my schedule but i hit with volume one week then i hit with weight and low reps

[goin4275]

So what do the splits look like? Are you doing a total body workout for max oneday and then high reps the next day? Or is basically one week heavy one week light high rep

theres a tonnnn of info on the web about WSBB,,, i followed a variation my split would look like
1) max effort push
2) rep effort pull
3) rep effort push
4) max effort pull,
REPEAT... while in college and not much responibilty i could really push myself and do two days on one off,, realistically now it be more one on than off
My log was on IT in the winter(lol).... basically a max effort day id pick 3 compound movements that constantly revolved ... example... ME push day ( and my reps were 3-6 not the recomended for powerlifters 1-3) i may do Bench press, dips and shoulder presses.... Next ME session i may start off with incline presses, close grip bench and than suspened bench press....Max effort days for pull i always started with a dead variation, than squat movments or leg press or something and than a middle back ,... Rep effort days were all high reps more ISO movements, you get the idea... key is to keep switching movements... and ME days always try to beat yourself.... thats what i did in a nut shell,,, thats when i saw most results in lifting weights.. untill i messed up my back doing bentover rows with 265 a SLIGHT jerk and BAM lower backs never been the same

[2BIGFRED]

I like the routine I copied from 2BigFred

Monday-back-calves
Tuesday-Chest-hamstrings-abs
Wednesday-Quads-calves
Thursday-Delts-traps-abs
Friday-triceps-biceps-calves

Im honored bro