guyfromkop
06-08-2005, 03:31 PM
ok, i've been on this board for about a month and like all the advice and knowledge i've gotten from here. definately a NO BS board. so after reading and reading and reading i've come up with a routine i think i like. i get bored real easy with workouts so i kind of combined exmg's simple pl routine and ia's hardgainer 3 day split. i'm on a timed carb diet and i'm 235 with 25% bf. eating roughly 2700 calories with 300-320 gs of protein and fat is above 40%. let me know what you think and any changes that i should make please let me know. oh by the way, i work out at bally's, there are no real gyms around me and i'm already paid. so i'm limited in what i can do. thanks for the advice and these dont include warmups.
Day one, week one:
Squats 2 x 5
Box squats 2 x 4
Standing Calves (2 x 10)
Day two, week one:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows 1 x 10
Day three, week one:
Dead lifts 2 x 5
pull thrus 1 x 10-15
heavy abs 2 x 20
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)
Day one, week two
Squat 3 x 6-10
Leg Press 2 x 15
Stiff-Legged Deadlift 2 x 8
Calf Raise RP 2 x 15/30
Day two, week two
Dips 3 x 10
Incline Bench Press 3 x 6
Lateral Raise 4 x 10
Laying Tricep Extensions 3 x 8-10
Day three, week two
Wide Grip Pull-Up 3 x 8
Chest Supported Row 3 x 8-10
EZ - Barbell Curl 3 x 10
Resistance Abs 3 x 10
Day one, week three
Deadlift 1 x 8
Safety Squat, or hack squat, 2 x 6-10
Pull Thru 3 x 8
Seated Calf Raise 2 x 15/30
Day two, week three
Bench Press Medium Grip 3 x 6-10
Incline DB Press 2 x 10-12
Military Press 3 x 10
Tricep Pus-Downs 3 x 8-10
Day three, week three
Supinated Grip Pull Up 4 x 8
Dumbbell Row 3 x 10
Dumbbell Curl 3 x 8
Reverse Curl 2 x 10
Hanging Leg Raises 3 x 10
Day one, week one:
Squats 2 x 5
Box squats 2 x 4
Standing Calves (2 x 10)
Day two, week one:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows 1 x 10
Day three, week one:
Dead lifts 2 x 5
pull thrus 1 x 10-15
heavy abs 2 x 20
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)
Day one, week two
Squat 3 x 6-10
Leg Press 2 x 15
Stiff-Legged Deadlift 2 x 8
Calf Raise RP 2 x 15/30
Day two, week two
Dips 3 x 10
Incline Bench Press 3 x 6
Lateral Raise 4 x 10
Laying Tricep Extensions 3 x 8-10
Day three, week two
Wide Grip Pull-Up 3 x 8
Chest Supported Row 3 x 8-10
EZ - Barbell Curl 3 x 10
Resistance Abs 3 x 10
Day one, week three
Deadlift 1 x 8
Safety Squat, or hack squat, 2 x 6-10
Pull Thru 3 x 8
Seated Calf Raise 2 x 15/30
Day two, week three
Bench Press Medium Grip 3 x 6-10
Incline DB Press 2 x 10-12
Military Press 3 x 10
Tricep Pus-Downs 3 x 8-10
Day three, week three
Supinated Grip Pull Up 4 x 8
Dumbbell Row 3 x 10
Dumbbell Curl 3 x 8
Reverse Curl 2 x 10
Hanging Leg Raises 3 x 10