I need a new routine...

[Brown10]

Hey Guys

Im just wanting to do up a new program and just want some tips or suggestions really... Im 81.5kgs, am just about the start Creatine (just been off for 8weeks) and go to the gym 5 days per week. I play touch rugby twice per week so thats my cardio intake really but other than that Im doing....

Monday - Back:

Wide grip pull ups (4 sets of 9 -12)

Close grip pull down (4x10-12 from 140 - 200)

Stiff arm push downs (4x10 - 12 @ 80)

Cable Row 4x10-12 180 - 200

Machine T-bar rows (under arm grip) 4x10@72

Back extn 3x12

Tuesday - Chest

Flat bench - Warm up @ 60kgs then 4xfailure @ 80, 90, 100kgs

Dumb bell press 4x10-12 @ 35kgs (each hand)

Incline bench (mix between DB & BB) 4x8-12 60kgs - 70kgs

Machine Flys 4x10-12 from 145 - 175

Under arm raises (cables)4x12 @ 20

incline arnold press style fly's DB 3x20kgs

Wednesday - Legs

Squats 4x10-12 @ 140kgs

Front squats 4x10-12 @ 60kg+

Legg Press 4 x 10-12 @ 160kgs+

Calf Raises 4x10-12 @ 135

Leg Extn 4x10-12 @ 80

Horizontal leg curls 4x10-12 145

Thursday - Shoulders

Smith Machine Milt press 4x10 @ 60 - 80kgs

DB press 4x10 @ 25 - 27.5kgs

Side raises DB 4x8-10 @ 10kgs

Reverse fly (machine) 4 x 8-10 @ 115 - 130

front raise (rope cables) 4 x 10 -12 @ 30

Arnold Press DB 4x10-12 @ 20kgs

Friday - Bi's & Tri's

EZ Bar curl 4x10 @ 40kgs (inc bar)

Hammers DB 4x10 @ 17.5

High Cable Curls 4x10 @ 35 (each arm)

Seated cable curl 4x10-12 @ 57.5

Concentration curls DB 4xfailure 10kgs

Incline bar push downs 4x10-12 @ 80

Rope push downs 4x10-12 @ 57.5

Underarm extensions (cables, individually) 4x10-12 20

Skull Crushers DB 4 x10-12 10kgs

[mike27]

do some german voloume training or a 5x5 strength training program

whats your goal? bulking?

maybe change to 3 days per week for 2 months,mon,wed,fri. just to add some variety and give your body a rest

also look at having a full week off from the gym before starting a new program. gives your body a chance to recover fully and its very good for your mind set too.

[Phedder]

You have to tell us your goals before you're going to get any relevant advice. Your current routine heavily lacks back and hamstring work compared to everything else your doing, you need deadlifts.

[Gym rat]

If you are wanting to add size and muscle I would suggest doing FSt-7 seven training it is the fastest way to pack on muscle and size.It is hard first but after a while you get use to it.

[jimjim83]

If you are wanting to add size and muscle I would suggest doing FSt-7 seven training it is the fastest way to pack on muscle and size.It is hard first but after a while you get use to it.

If its so great how about you post pic before and after pics??

If you find it hard just do partial movements, oh hold on............

[PeterDolan]

If you are wanting to add size and muscle I would suggest doing FSt-7 seven training it is the fastest way to pack on muscle and size.It is hard first but after a while you get use to it.

If its so great how about you post pic before and after pics??

If you find it hard just do partial movements, oh hold on............

:pfft:

[Brown10]

My goals are to increase strength and size basically, but also get defination as well...whats FST training?

[Phedder]

Definition is going to come mostly from diet, as is size and unfortunately they're not easy to obtain at the same time. There are far too many strength programs to list, but pretty much all the good ones involve progressive overload. Keep increasing the intensity and you keep getting stronger, keep lifting the same weights for the same reps and not much is going to happen.