AlphaBrass01
06-04-10, 8:22 am
I am posting my current routine below. Overall, I like it a lot, but would like a little more growth in my chest and arms. I'm feeling good about legs and back, and really good about shoulders (they're not REALLY strong yet, but I'm making great progress). Some specific things I want to do are incorporate deadlifts and work toward increasing progress in my chest and arms, as noted earlier. Any suggestions would be really helpful. My overall goals are building lean muscle and increasing strength.
Oh, and being that I train before work, there are some time limits on my sessions, so I can't really make them any longer. I have looked into some powerlifting programs, but since I work out alone (not many people that want to be a training partner at 5am), maxing out and going extremely heavy is a little scary sometimes. I've also tried 5x5 routines, and have trouble sticking with them and letting them work as intended. In order for me to not become frustrated and stay motivated, I find other programs keep me training at a higher level.
Thanks for any help!
Here's what my current routine looks like:
Monday
Squat
Hack squat
Single leg extension
Stiff leg deadlift
Lying leg curl
Wednesday
Incline barbell bench press
Machine chest fly
Flat dumbbell bench press
Straight arm EZ bar pullover
EZ bar curl
Rope cable curl
Thursday
Bent over EZ bar row
Underhand t-bar row
Low seated cable row
Lat pull
Hyperetension
Seated calf press
Saturday
Standing military press
Seated dumbbell shoulder press
Dumbbell shrug
Machine rear delt fly
Two-arm front dumbbell raise
Rope tricep pulldown
Standing dumbbell overhead tricep extension
Standing calf press
Oh, and being that I train before work, there are some time limits on my sessions, so I can't really make them any longer. I have looked into some powerlifting programs, but since I work out alone (not many people that want to be a training partner at 5am), maxing out and going extremely heavy is a little scary sometimes. I've also tried 5x5 routines, and have trouble sticking with them and letting them work as intended. In order for me to not become frustrated and stay motivated, I find other programs keep me training at a higher level.
Thanks for any help!
Here's what my current routine looks like:
Monday
Squat
Hack squat
Single leg extension
Stiff leg deadlift
Lying leg curl
Wednesday
Incline barbell bench press
Machine chest fly
Flat dumbbell bench press
Straight arm EZ bar pullover
EZ bar curl
Rope cable curl
Thursday
Bent over EZ bar row
Underhand t-bar row
Low seated cable row
Lat pull
Hyperetension
Seated calf press
Saturday
Standing military press
Seated dumbbell shoulder press
Dumbbell shrug
Machine rear delt fly
Two-arm front dumbbell raise
Rope tricep pulldown
Standing dumbbell overhead tricep extension
Standing calf press