Hi, currently back in the gym after a good 8 months out due to random bullshit personal issues, lost many gains but seem to be quickly making them back (been back in about 2 1/2 weeks).

My routine does seem fine to me, but I'm trying to go way beyond "fine", I know I have the dedication/motivation/drive to do alot more but I don't want to overwork or underwork certain muscle groups, but I'm feeling like I can push myself harder than I am, so tell me your KILLER Routines you do that will give me the best gains I can get, I don't care to take days off, I never did before and never had an issue, but as I said I want the routine that's going to make sure I'm wasting no time after recovery.

current split is:
Shoulders/Traps (Full traps)
Chest/Lats (and lower back and lower traps)
Tris / Bis
Abs / Legs

Opinions on my split?? Cons/Pros?

if curious of my exercises/1RM's on each day let me know if thatll benefit somehow.

I'm just curious what some of you guys do that seems to go really good for you, even if you yourself believe you might be overdoing it on certain days.

Would incorporating a day PURELY to deadlifts be beneficial? I generally don't do DL's anyways because in the past I didn't benefit from it too much but I'm always willing to change things up, especially this time around where I know I will be working myself harder than I ever have.

I avoid the bro splits like Chest/Tri and Back/Bi because when I work chest my triceps are already exhausted and I can never get a good tricep workout after doing chest, or same thing but Back/Biceps..


6'1 160-165 fluctuate, very lean.

This post was edited by yostraydog on Mar 12 2015 05:06pm

looks good but it might help if you include what your fitness goals are and which exercises you're doing each day

if you're gonna dedicate a full workout to deadlifts i assume you'll be doing dropsets or something like that? otherwise it'd be a pretty short workout. on the same day i do DLs i also do lower lats and sometimes a little cardio just to put myself at the 45 minute mark, but that's just me

and if you're just starting out and say you're gonna be going HAM with the workouts, legs and abs soreness is gonna be a bitch to simultaneously deal with at first lol

This post was edited by Wretch on Mar 12 2015 05:18pm

Agreed.

Doing just deadlifts for me takes about a solid hour.

This post was edited by wesley123 on Mar 12 2015 05:42pm

Goals are obvious aesthetics, lean gains, I would like my ultimate goal to be around 185-200(not likely) but as lean as I am currently (would guess about 8-11%, visible obliques/abs always). I understand this is years possibly I accept that still.

not just starting, I had about a year and a 1 month under my belt before the 9 months off... and as for the deadlifts I was more asking I guess an opinion on what I should be doing on that? I would like to incorporate some DL's into my routine.. especially since before my time off my DL was my weakest lift.. The legs/abs are normal, I've always done that split since I can remember.. my PR's are very off from what I used to be but I will go judging by those old 1's just to give a standpoint on where I was on each to get an idea of why I would want progression in that specific lift.. keep in mind I didn't do many 1RM's so I will just go by my best PR's. (This was at around 170-175 lbs)

Squat - 365x3
Bench - 225 x5
Deadlift - 315 x3 (Lol)






as for the workouts I do for each it really varies on how I am doing that day with the amount of sets I do, but I prefer doing supersets for each day since alot of them compliment the splits I do.

Shoulder/Trap:
Dumbbell Shoulder press
lateral raises
bent over rear flies
upright rows with kettlebell
seated front raises
face pulls
shrugs

Chest / Lats: (Each - will dignify the exercise supersetted immediately after)
Dumbbell Bench Press - Pull Ups
Incline Dumbbell Bench Press - T-Bar Rows
Flat Bench Flies - Close Grip Underhand Rows (Slightly bent over)
Forward Dips - Dumbbell Pullovers

Tri / Bi (Each - will dignify the exercise supersetted immediately after)
Hammer Curl - Skull Crushers
Preacher Curl - Close grip Bench press
Concentration Curl - Tricep Pushdown (cables)
21's - Tricep Kickbacks

Abs / Legs: (Abs I do standard crunches etc, I have no issues in that department).
Squats (Usually 5x5's)
Straight Leg Deadlifts
Calve raises
Hamstring Curls - Leg Extensions
Calve raises again.
(occasionally I'll throw leg press after squats just for a little extra).


any thoughts?


EDIT;; Also how do people feel about doing calves / forearms everyday? I hear tons of BBers saying they do this to make up for a seemingly lacking genetic :/

This post was edited by yostraydog on Mar 12 2015 05:51pm

I don't think there is a particular best split. A lot of splits are made with the idea of resting on particular days when busy, as they are flexible.

thanks for sharing!



that's a pretty damn solid routine, all i can recommend is bicycle crunches instead of regular crunches to hit lower abs as well as the uppers.

i only mentioned the soreness thing because if you are coming back from 9 months off you'll get the soreness again, personally i find core/legs to be the most movement-inhibiting soreness, i remember this well haha, but everybody's different

Chest/tri's
Back/bi's
Legs
Shoulders
Bi's/tri's

Then sometimes will go in on a Saturday and so legs again (Depending on how hungover I am from the night before )

I do this, but without that extra bi's/tri's day at the end.

M - Chest / Tris (bar)
T - Back / Bis
W - Shoulders / Legs
Th - Chest / Tris (db)
F - Back / Bis
S - Shoulders / Legs
S - Rest

I don't stick to a specific routine, but I do go 6 days a week and bust my ass the whole time I'm there.

Usually run a 12/10/8/6/6 rep scheme. I change it up with drop sets, pyramids, slow negatives, and super sets though sometimes. I rarely do the same rep range in the same week.

Ex: Monday for flat barbell I did a pyramid 40/30/20/10/5/5 and then back up to 40 reps. And then today for flat bench I did dumbbells 12/10/8/6/6.

I just try to change it up. I'm cutting too, so I'm not lifting super heavy every day. It works for me.