Can you recommend a change of routine based on a few different exercises?

Hi Quelly

It is a good idea to have most of these exercises on the same day, but you would have to comprimise on the deadlifts and add it either to your legs or back day.

I would recommend doing them on your back day but leaving enough rest day between your back and legs though.

Mon - Back & Biceps (Deadlift&Pull ups)
Tue - Chest & Triceps (Chest Press)
Wed - Rest
Thu - Legs & Abs (Squats)
Fri - Rest
Sat - Shoulders & Traps
Sun - Rest

I hope this helps.

Luke

Hi Luke

Thanks for the reply. I have been training for 6 years and what i mean is, what other excercises do guys do on there squat,bench, pull up day etc, so i can give it a go, to keep my body guessing?

Cheers

Quelly

Hi Queely,

Looks like Luke has put together a very well-considered routine and I totally agree that you have to add the deadlifts to either back or legs. I do them with legs but mainly because I can't squat any more, so I need a heavy, basic, free-bar lift on leg days.

If you find that your leg day gets compromised by doing the deadlifts or you get a sore lower back, then you may be better adding the deadlifts to your leg day.

Let us know how it goes!

Hi Quelly,

There's a wide variety of exercises that you could use here are a few examples.

Chest & Triceps- incline, flat & decline dumbell press, incline, flat & decline barbell press, weighted press-ups, weighted dips.

Back & Biceps- wide grip, natural grip & narrow grip pull ups & pull downs, high & low pulley rows, single arm row, t-bar row.

Shoulders & Traps - dumbell shoulder press, barbell shoulder press, behind neck press, upright row.

Legs - hack squats, front squats, sumo squats, walking lunges, static lunges, stiff leg dead lift.

Yes you can change your exercises to keep your body guessing but that's only one factor.

You could also look at the training system
Super setting, pyramid sets, drop sets etc.

Another factor is sets and reps, it is a good idea to mix them up and don't stick to the same reps and sets.

Also there's also the rest period between sets.

So remember that there are other aspects if your training that you can change besides your exercises to keep your body guessing.

ok guys great advice again thanks.

Quelly,

Why not try looking at your training as anterior and posterior upper and lower body.

for example:

Lower posterior: deadlift/ stiff leg deadlift/hamstring curls.
lower anterior: Front squats(clean grip), weighted lunges, leg extensions.

Some of these will recruit from both anterior and posterior, but mainly as advertised.
for upper body go anterior posterior also, which will give your 4 day training cycle.

Paul
Body4u