workout routine

[ilker]

Here is my 6-day split workout... I got best results with this routine...

Monday (Chest)

Bench Press (12-10-8)
Incline Press (12-10-8)
Dumble Fly (Flat) (10-10-10)
Cable Crossover (12-10-8)
Dumble Pullover (12-10-8)

Tuesday (biceps)

Barbell Curl (12-10-8)
Dumble Curl (12-10-8)
Concentration Curl (12-10-8)
Rope Hammer Curl (12-10-8)

Wednesday (back)

Chin (10-8-6)
T-Bar (12-10-8)
Rowing Machine (12-10-8)
Close Grip Pulldown (12-10-8)

ThursdayLegs
Leg extension(15-12-8)
Leg curl (15-12-8)
Leg press (15-12-8)
Calf Raises (15-12-10)

Friday (triceps)
Lying Triceps (12-10-8)
Overhead triceps (12-10-8)
One arm dumble triceps(12-10-8)
Machine push down (12-10-8)

Saturday (Shoulders)

Behind neck press (12-10-8)
cable Side laterals (12-10-8)
Military press (12-10-8)
Upright rowing (12-10-8)
Shrugs (8-8-8)

You should lift as heavy as you can. I think it is the best for muscle gain. I think rouitines change according to the type of your muscle. Know your body well and give it what it wants

[dave95]

ilker,

Could you give some stats, age, weight, bf%. How much muscle did you gain off this routine. It really looks good.

Thanks

david

[goloid]

stomach ? cardio ?

[ebon00]

Aren't people paying attention to the relative size of bodyparts anymore? You are doing the same number of sets for your biceps and triceps as for your back. You have more sets for your chest than for your legs... really, this routine is seriously lopsided. Considering that you train your shoulders indirectly three times a week I wouldn't be surprised if there are shoulder problems in your future.

[ilker]

Ebon00, maybe you are right but I got the best results with this routine anyway... And you are right about back too... I increased the number of sets and I got better results... What I like in this routine is it goes well with the type of my body... Every day, one muscle group and max 30 minutes of training!

when my training exceeds 30 min or I train two muscle group in the same time (for example chest and biceps) I feel that something is wrong... My body can't resist long trainings (60 min).

And about biceps and triceps... I tried to decrease the number of sets but I didn't get the same results. I don't know why but it is my experience...

another thing is I ate very very well with this routine. (about 400 grams of protein and 300 grams of carb with creatine and glutamine)

I continued this routine 2 months, and after two months I gain 4 kgs of muscle and 4 kgs of fat...

I am now starting my cutting programme and am planning to use same routine. I will only switch from free weights to machines and change my dieting... I am curious about the results by now...

And ebon00, if you have any cutting routines you used before, could you please send it to me?

[ebon00]

Originally posted by ilker
And ebon00, if you have any cutting routines you used before, could you please send it to me?

I never change anything in my weight workout when I cut. It stays the same although I might throw in the odd superset here and there. I do cardio 4 times a week for about 30 min each at the gym and then I walk when I can find the time. Walking is seriously underestimated when it comes to increasing caloric expenditure which is what losing weight is all about. Try to get a good diet going which is based on the diet you used to gain the weight (assuming it was a fairly clean diet without too much saturated fat). Just eat the better part of your carbs in the early part of the day and limit your carbs after 6 PM (any carbs after 6 PM should be fibrous vegetables and/or fruits). Plan roughly the same amount of time, 2 months, for your cutting phase. Keep protein intake fairly high (it can be beneficial to vary your protein intake over the course of the week) and keep plugging away. Good luck.

[ilker]

Originally posted by ebon00
Aren't people paying attention to the relative size of bodyparts anymore? You are doing the same number of sets for your biceps and triceps as for your back. You have more sets for your chest than for your legs... really, this routine is seriously lopsided. Considering that you train your shoulders indirectly three times a week I wouldn't be surprised if there are shoulder problems in your future.

I don't exactly understand what you mean "you train your shoulders indirectly three timse a week". Almost in every routine you train your shoulders indirectly three times a week. Yes, I have problems with my sholders now... But It occured in another 4-day split routine...

Buy the way this is what I do for preparation to cutting phase. Could you criticize it as well?

MONDAY
Chest
o Flat Bench Presses: 5 Sets x 8 Reps
o Incline Dumbbell Presses: 4 Sets x 8 Reps
o Incline Dumbbell Flyes: 3 Sets x 8 Reps
o Close Grip Bench Presses: 4 Sets x 8 Reps
Biceps
o Straight Barbell Curls: 4 Sets x 8 Reps
o Close EZ Bar Curls: 4 Sets x 8 Reps
Calves
o Standing Calf Raises: 4 Sets x 12 Reps
o Seated Calf Raises: 4 Sets x 12 Reps
30 min cardio

TUESDAY: Legs/Abs
Legs
o Squats: 5 Sets x 8 Reps
o Leg Presses: 4 Sets x 8 Reps
o Stiff-Legged Deadlifts: 4 Sets x 8 Reps
o Leg Extensions: 4 Sets x 8 Reps
o Leg Curls: 4 Sets x 8 Reps
Abs
o Straight Leg Lifts: 4 Sets x 12 Reps
o Bent Knee Leg Lifts: 4 Sets x 12 Reps
o Incline Sit-Ups: 4 Sets x 12 Reps

WEDNESDAY: OFF
Thursday: Back/Calves
Back
o Cable Pulldowns: 4 Sets x 8 Reps
o Reverse Barbell Rows: 4 Sets x 8 Reps
o Dumbbell Rows: 4 Sets x 8 Reps
o Rowing machine: 4 Sets x 8 Reps
o Rear Shrugs: 3 Sets x 8 Reps
Calves
o Standing Calf Raises: 4 Sets x 12 Reps
o Seated Calf Raises: 4 Sets x 12 Reps

30 Min cardio
FRIDAY: OFF
SATURDAY: Shoulders/Triceps/Abs
Shoulders
o Rear Military Presses: 5 Sets x 12 Reps
o Front Military Presses: 5 Sets x 12 Reps
o Cable Side Laterals: 4 Sets x 12 Reps
Triceps
o Nose Breakers: 4 Sets x 8 Reps
o Dips: 4 Sets x 8 Reps
o Tricep Pushdowns: 4 Sets x 8 Reps
Abs
o Straight Leg Lifts: 4 Sets x 12 Reps
o Bent Knee Leg Lifts: 4 Sets x 12 Reps
o Incline Sit-Ups: 4 Sets x 12 Reps
Sunday: OFF OR 1 HOUR CARDIO

I will do this for one month and after I will increase the exercices (more isolated) and reps (like 12-10-8)