what's your routine
usually i do 6 days a week, push legs pull splits with a rest of sunday
generally aim for 4 sets per exercise with incremental weight increase but rep decrease (12, 10, 8, 6)
near the end of the workout i start doing drop sets instead of weight increases
i change most of my routine every six weeks to prevent plateauing
currently just maintaining at 3 or 4 times a week because im living in europe for the next little while, but generally thats how i roll
i can lay out specific workouts of you want
sure
Push 1
-Warm Up: Machine Chest Fly, [ 10 Second Hold, 10 reps, 10 second Hold ] x 2 sets
-Exercise 1: Barbell Bench Press, x 4 Sets, 2 rep decrease from 12 each set
-Exercise 2: Alternating Seated Dumbell Military Press, 4 sets, 2 rep decrease from 12 each side/arm (Hold inactive dumbell above head at slight angle to engage delts)
-Exercise 3: Cable/dumbell Chest Flies, 3 sets, drop sets
-Exercise 4: Dumbell Lateral Raise, 3 sets, drop sets
Exercise 5: Dumbell Front Raise, 2 sets, drop sets
Exercise 6: Your choice of tricep exercise, 4 sets
Legs 1:
-Warm up (your choice)
-Exercise 1: Bench Glute Bridge, 3 sets, 12 reps per
-Exercise 2: Back Squats, 4 sets, 2 rep decrease from 12 each set
-Exercise 3: Romanian Deadlift, 4 sets, 2 rep decrease from 12 each set
-Exercise 4: Isolated Leg Extension, 4 sets, 2 rep decrease from 12 each set
-Exercise 5: Isolated Plank Leg Curl, 4 sets, 2 rep decrease from 12 each set
-STRETCH
Pull 1:
-Warm-up pull-ups, 3 sets to failure
-Exercise 1: Seated Single Arm Plate Lat Pull Down, 4 sets, 2 rep decrease from 12 each set/arm
-Exercise 2: Neutral Grip (thumb upwards) single arm Row of any kind, 4 sets, 2 rep decrease from 12 each time
-Exercise 3: Supinaded grip Bent Over Barbell Row, 4 sets, 2 rep decrease from 12 each time
-Exercise 4: Barbell Curl, 3 sets, 12 reps
-Exercise 5: Hammer Curl, Pick a wait, go to failure, run the rack all the way down doing the same thing
-Exercise 6: Any rear delt exercise will do, I have one that I made up for myself that I can't really explain very well
Push 2: Only thing that really changes is a swap of barbell excercises to dumbell and vice versa. So if you do barbell bench for 1, do barbell military press for 2.
Legs 2: Remove Romanian Deadlift for Conventional Deadlife, swap Leg Curls/extensions for Hip Abudctors/Adductors with the same set format
Pull 3: Just rotate the excersises and grip formats for the rows.
This is specified to help me achieve my goals and work with my body type. You may not have the same body type or goals as me so its important to calibrate that into your workout plans. Also it's paramount that you eat and sleep properly because working out is literally pointless and will actually make you lose muscle if you aren't careful.
me last year VS. me now