Thinking of a new routine

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Big Sexy

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Right now I'm running a cycle so I am able to do a little more. My current routine is:

Chest/back
-Bench
-Incline
-Decline
-Cables
-Push ups
-Lat pull downs
-Close grip pull down
-Lawn mowers
-Something to hit my rear delts

Bis/Tris
-DB curl
-EZ bar curl
-Incline curl
-Hammer curl
-Cables
-Skulls
-Push downs
-DB overhead
-Rope push downs
-Kickbacks

Shoulders/Legs
-Military
-Lateral raises
-Shrugs
-DB shrugs
-Squat
-Leg extensions
-Leg curl
-Calf Raise

I do 15 sets for each different muscle group and lift every other day.

So far I have been seeing gains so far, I've put on 20lbs and gained a lot of strength. I just don't feel like I've put on as much muscle I as should. Does this mean I'm not eating enough?

Also have been getting some pain in my elbows when doing chest and tris. Should I keep my routine the way it is or should I lift chest/tris together and back/bis together. Would this help to take some of the pain away from my elbow since i would only be putting a large amount of stress on the joint once a week or would this over train me?
 
Why do two such large groups such as chest and back together?
Chest with tris and Back with bis makes more sense. Legs should be worked on a day of their own. Shoulders and traps work well together.
 
Why should legs be given a day of their own? I have heard this before but never was told why. Also do you think i should keep doing 15 sets for each muscle group?
 
Big Sexy said:
Why should legs be given a day of their own? I have heard this before but never was told why. Also do you think i should keep doing 15 sets for each muscle group?
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Because legs are the largest muscle group in the body and requires more sets and considerable more work than biceps. You may want to do 20 or more sets for legs but should do far less sets for small muscle groups like bis and tris. So you should not do the same number of sets for a larger group like back and legs as you do for bis. The larger the muscle group the more sets. Tris get worked with chest so perhaps 15 sets for chest followed by 6-7 sets for tris.
 
Well how's this look guys:

Chest/Tris
-Bench
-Incline
-Decline
-Cables
-Close grip
-Skulls
-Pushdowns

Legs
-Squat
-Leg extension
-Leg curl
-Calf raise

Back/Bis
-Pull downs or chin ups
-Lawn mowers
-Close grip pull downs
-DB curls
-EZ bar curls
-Incline curls

Shoulders/traps
-Military
-Lateral raise
-Barbell shrugs
-DB shrugs
-Cables to hit the rear delt/top of my traps

I'll be doing 15 sets for the larger muscle groups and 10 for the smaller ones. I will also be doing cardio and abs 3 times a week. The one thing I am worried about is overtraining, are there any sings that I will notice if I am overtraining?
 
liftsiron said:
Why do two such large groups such as chest and back together?
.
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exactly..there is no way you can hit both large bodyparts hard and with the same intensity in just one workout.

bis/tris..yes bcause they're a smaller muscle.

legs need their own day so the 3 heads of your delts.

shit, i even separate quads and hamstring because i hit quads so hard i dont anything left for hamstrings..i do hamstrings alone.


I also thing youre doing wayyy to many exercises for arms...cut that in half..
 
Well I tried out the new routine today i did chest and tris. I lifted my tris second and they were definitely weaker then when lifting them with bis. Is this a good thing or should I make it so I can hit my tris when they are fresh and use more weight?
 
Big Sexy said:
Well I tried out the new routine today i did chest and tris. I lifted my tris second and they were definitely weaker then when lifting them with bis. Is this a good thing or should I make it so I can hit my tris when they are fresh and use more weight?
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No bro that is fine they were weaker cus they were preexhausted. Nothing wrong with using a little lighter weight. U hit the tris with the pressing. then finished em off with ur tri work directly
 
reps said:
No bro that is fine they were weaker cus they were preexhausted. Nothing wrong with using a little lighter weight. U hit the tris with the pressing. then finished em off with ur tri work directly
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i got ya, i was just pissed cause i dropped 10lbs on skulls and still only got it 8 times everything else went down too but that's where i noticed it the most. And by the way I see why you should only do about 8 sets for tris after working chest cause they were shot by the end of my workout.
 
Big Sexy said:
i got ya, i was just pissed cause i dropped 10lbs on skulls and still only got it 8 times everything else went down too but that's where i noticed it the most. And by the way I see why you should only do about 8 sets for tris after working chest cause they were shot by the end of my workout.
Click to expand...

Yeah if ur doing 16-20 sets of tris after chest and bis after back then u will overtrain real fast. cut em down to 9-12 sets i prefer this
 
i did 10 sets today and seemed to good i might even cut that down to about 8 or 9 depending on how sore i am tomorrow
 
Big Sexy said:
Why should legs be given a day of their own? I have heard this before but never was told why.
Click to expand...

Brutha, I ask this with no offense to be taken...totally serious...how long you been working out? I ask, coz for you to even have to ask that makes me curious.
 
I've been at serious for about 5 years. The reason I asked this cause I'm able to get stronger in my chest back and shoulders but my arms by been lacking and I was thinking I have been over training them. And the legs thing I have never really lifted my legs as hard as I could because of knee problems and it never really drained my energy level.
 
Big Sexy said:
I've been at serious for about 5 years. The reason I asked this cause I'm able to get stronger in my chest back and shoulders but my arms by been lacking and I was thinking I have been over training them. And the legs thing I have never really lifted my legs as hard as I could because of knee problems and it never really drained my energy level.
Click to expand...

Ah OK bro...gotcha! If ya never had knee problems and was possible to kick legs hard, you would know WHY legs deserve a day all to themselves. Then again, back day is damn close to legs if your kicking back with as much conviction as you do chest, arms,etc. A bustass workout of heavy deads, bb rows, chins and T bars will have ya ready for the exit door too! :)
 
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