#2 Postby Mini Forklift Ⓥ » Mon Sep 02, 2013 4:11 am
Hey buddy, well if your main goal is to get bigger I wouldn't be looking at spending 90mins at a time in the gym (even more so if you are a natural lifter). You should be able to get a great session done in 40-50mins, 60mins tops if you keep the intensity up and train with focus and purpose.
Back looks really overcooked if I'm honest !! I would pick three exercises, four at the most and three to four sets of each. Stick to compound exercises for the main bulk of the workout, the last exercises can be more of a 'finishing' touch so to speak such as a flye movement for chest, concentration curls for biceps etc. A couple of sets for that one is more than enough. If these are the exercises that you like or you feel they're the best, just pick three or four out for a session and hit different combinations of them each time you train that bodypart. Cable pushdowns probably should be in with chest and triceps as it isn't a back or bicep movement (or maybe you're thinking of a different exercise but wrote the wrong description)?
I'd be doing something like this if I were to keep your grouping of the bodyparts the same:
BACK/BICEPS
Deadlifts ~ the #1 exercise for back. Learn good technique, it's tough so do this one first
Chinups OR pullups
Seated rows (alternate between close grip and wide grip)
Rear delts (alternate between reverse pec deck, cables etc)
Barbell curls
Hammer curls
CHEST/TRICEPS
Bench press/Incline bench
Flat/incline Dumbbell chest press
Dumbbell flyes
Close grip bench press
Dips
LEGS
Leg extension (as a warmup, lighter weight with higher reps)
Squats/Box squats
Leg press (mix up your foot positioning)
Barbell Good mornings
2-3 sets of calf work
SHOULDERS
OHP
1 x arm dumbbell shoulder press
Side OR front raises (alternate between a plate or dumbbells)
Other points to consider:
a) make sure you are meeting your caloric needs
b) eating consistently/never feeling hungry
c) quality of food is high
d) you're training optimally with enough rest between sessions
If you're doing all of the above as well as hydrating well and getting enough sleep, the rest will soon start to take care of itself. Maybe you could start up a training log in the 'Online Journals' section of this site, I'm sure you would get a lot of useful and invaluable feedback. All the best and welcome to the forum buddy MF.
