I usually warm up with a 10 min brisk walk on treadmill and use a machine for every muscle group on moderate weight to get the joints and muscles warmed up and blood pumping emphasising on the muscle group for that day. Usually do 30 reps on each machine.
Usually at a moderate sweat and heart rate up when done
Note all sets below below are working sets due the warm-up above
Day 1
Chest/biceps
flat bench x2 to failure
incline dumbbell x 2 to failure
flat dumbbell flys x 2 to failure
barbell curls x 3 to failure
seated dumbbell curls x 3 to failure
concentration curls x 3 to failure
Day 2
Back/triceps
lat pull down x 2 to failure
pull ups x 2 to failure
cable rows x 2 to failure
barbell rows x 2 to failure
dead lifts x 2 to failure
skull crushers x 3 to failure
cable push down x 3 to failure
kickbacks x 3 to failure
Day 3
shoulders/abs
barbell press behind neck x 2 to failure
side raises x 2 to failure
dumbell press x 2 to failure
front raises x 2 to failure
delt flyes x 2 to failure
shrugs x 2 to failure
cable crunches x 3 to failure
leg ups x 3 to failure
Day 4
legs
squats x 2 to failure
leg press x 2 to failure
leg curls x 2 to failure
stiff leg dead lifts x 2 to failure
seated calf raise x 3 to failure
standing calf raise x 3 to failure
All workouts ends with 5-10 mins of stretching
2 days rest and all starts again
Stats
1.8m tall
85 kg
16-18% BF (guestimate wrt to BF pics posted in another thread)
If you have been doing that for a year and half I'm sure u must have hit a plateu by now. Need to change ur workouts every few months.
Also why every set to failure? That's pretty intense training every day with every excercise and every set to failure. You also need to increase the weight gradually in order to spur muscle growth otherwise ur body badically gets used to doing the same thing over and over.
Depending on ur goals and experience I would suggest a more convensional workout of 3-4 sets with a rep range of 15 to 8 or 12 to 6.
Leg day seems way too little imo.
Also maybe try rest day every 3rd day instead of 5 days straight and then two off. But once again its depending on goals.
Size Matters
The following user(s) said Thank You: Muscleaddict
Thanks MJC will try the more conventional why and see how it goes.
also do i keep my routine the same working in a 3-4 set 8-15 rep range type training or would i need to change a few things?
Training this way has given me some good muscle gains which has slowed down (hitting plateu i suppose)
I try to keep it as intense as possible for max muscle breakdown thus training to failure as for my leg workout i does seem pretty little but at the intensity i train im crawling off the floor lol.
Switch it up a bit so u not training the same muscles together like u have for so long. Like chest and triceps. Back and biceps. Or dedicate each day to one specific muscle group. 4 excercises of 4-5 sets at that rep range keeping rest to around 60-90sec.
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