lovefirst36
New member
Hello ladies n gents hope you're all having a lovely day! Been out of a consistent workout routine for years but I'm in a good place now where I'll be able to do that. So with that being said let me know what you think about my routine give me your comments questions concerns thanks! Also I'm currently in about 2 months still getting stronger everyday. Leg strength is starting to slowdown which is unusual for me my legs used to be my strongest point now it's definitely lacking.
Arnold Split
Legs
Squats
warmup - 4 x 6 - 10 reps
Hip Thrust
4 x 8 - 12 reps
RDL (replace with deadlift once per week 5 sets of 5)
4 x 8 - 12 reps
Lunges/Bulgarian Splits
4 x 10 - 12 reps
Leg Extension/Leg Curl
3 x 12-15 reps
Calve raises
This was my old workout and my legs were fairly strong doing 405 for 2-3 sets of 6-8 and got up to 495 on deadlift. Idk if I'm just getting older but my progress is starting to slowdown faster than other areas. What do yall think?
Chest/Back
Chin-ups - Weak Point
3 sets to failure
Bench - Strong Point
warmup - 4 x 8 - 12 reps
Row - rotate between pronated vs supinated
warmup - 4 x 8 - 12 reps
Incline
3 x 8 -12
Lat Pulldown
3 x 8 - 12
DB Flys/Cable Flys - Rotate between the two
3 x 15
Seated Rows
3 x 8 - 12
DB Pullovers
3 x 10
Doing higher reps currently since I'm still making good progress strength wise. When I start slowing on progress I was going to switch to either pyramids or 5 -3-1 for Bench and Rows and keep everything else in the hypotrophy range. What do yall think?
Shoulders/Arms
DB press (Replace with C&J on my weekend workout so I have more time)
warmup - 4 x 8 - 12 reps
C&J sets of 3
Side Lat Raise
4 x 8 - 12 reps
Rear Delt Flys
3 x 8 - 12 reps
Upright Rows
3 x 8 - 12 reps
Incline Curls
4 x 8 - 12 reps
CG Bench
4 x 8 - 12 reps
Superset Cable Curls/Tri pushdown neutral grip
3 x 12-15
Superset reverse curl/ Reverse Grip Tricep Pushdown
3 x 12-15
Face Pulls
Burnout
After I get my shoulders back I may shift the focus more to arms. Definitely takes the longest to do so I make sure this workout is last so i can do it on a saturday or sunday to give my Clean n jerks more time.
So what do yall think? So far I'm seeing good progress but these are the first 2 months in so that's just gonna happen. Anything yall would add take away?
Arnold Split
Legs
Squats
warmup - 4 x 6 - 10 reps
Hip Thrust
4 x 8 - 12 reps
RDL (replace with deadlift once per week 5 sets of 5)
4 x 8 - 12 reps
Lunges/Bulgarian Splits
4 x 10 - 12 reps
Leg Extension/Leg Curl
3 x 12-15 reps
Calve raises
This was my old workout and my legs were fairly strong doing 405 for 2-3 sets of 6-8 and got up to 495 on deadlift. Idk if I'm just getting older but my progress is starting to slowdown faster than other areas. What do yall think?
Chest/Back
Chin-ups - Weak Point
3 sets to failure
Bench - Strong Point
warmup - 4 x 8 - 12 reps
Row - rotate between pronated vs supinated
warmup - 4 x 8 - 12 reps
Incline
3 x 8 -12
Lat Pulldown
3 x 8 - 12
DB Flys/Cable Flys - Rotate between the two
3 x 15
Seated Rows
3 x 8 - 12
DB Pullovers
3 x 10
Doing higher reps currently since I'm still making good progress strength wise. When I start slowing on progress I was going to switch to either pyramids or 5 -3-1 for Bench and Rows and keep everything else in the hypotrophy range. What do yall think?
Shoulders/Arms
DB press (Replace with C&J on my weekend workout so I have more time)
warmup - 4 x 8 - 12 reps
C&J sets of 3
Side Lat Raise
4 x 8 - 12 reps
Rear Delt Flys
3 x 8 - 12 reps
Upright Rows
3 x 8 - 12 reps
Incline Curls
4 x 8 - 12 reps
CG Bench
4 x 8 - 12 reps
Superset Cable Curls/Tri pushdown neutral grip
3 x 12-15
Superset reverse curl/ Reverse Grip Tricep Pushdown
3 x 12-15
Face Pulls
Burnout
After I get my shoulders back I may shift the focus more to arms. Definitely takes the longest to do so I make sure this workout is last so i can do it on a saturday or sunday to give my Clean n jerks more time.
So what do yall think? So far I'm seeing good progress but these are the first 2 months in so that's just gonna happen. Anything yall would add take away?