10 week routine

[Brocks Training Journal]

So I've been doing this workout for five weeks now. Of course I am still at the gym I was at before with just dumbbells and machines. But this workout has been awesome I have had awesome gains. I basically split every muscle group into one day except arms biceps and triceps on the same day. I also have split it into 2 weeks. Week one consist of doing 5 sets by 6 reps of everything. Week two is 3 to 4 sets by 12 to 20 reps.
Here is the layout of my routine, I haven't had a better workout and have never felt so exhausted after each day even after five weeks. I also do abs 3 days a week. I put on 6 pounds so far which for me is awesome because it takes a ton for me to gain weight. Of course all of this is with dumbbells and some machines. But if anyone wants to try it you can switch it with barbells and what not.

Monday
Legs Week 1
Db Squat 5x6
Leg Press 5x6
Lying Curls 5x6
Straight Leg Db Dead-lift 5x6
Leg Extension 5x6
Hip Abductor 5x6

Week 2
Front squat 3x12
Walking Lunges 4x12
Hack Squat Db 3x12
Seated Leg Curl 3x15
Calve Raise
4x20

Abs
Alternating V-Ups 4x?
Leg Lifts 4x20
Weighted Crunches 4x15
Kneeling Twisting Cable 4x25
Decline Russian 4x25


Tuesday
Back Week 1
Dead-lift 3x15
Hyper-extension3x15
Extension 4x15
Db Shrugs 4x15
Bent Over Row 4x12

Week 2
Pull Ups 5x?
Pull-downs 5x6
Reverse 5x6
Rows 5x6
Seated Row 5x6
Cable Rows 5x6


Wednesday
Shoulders
Arnold Press 5x6
Cable Delt Pull 5x6
One Arm Press 5x6
Cable Lateral
5x6
Lying Rear 5x6

Week 2
Db Press 3x12
Incline lat raise 3x10
Front Raise 5x6
Rear Lateral Raise 4x12
Dumbbell raise 4x12

Abs
Decline 4x25
Db Ball Crunches 4x15
Db Exchanges 4x15
Reverse Ball 4x15
Hand touches 4x25
Twisting Weighted Ball 4x15


Thursday
Chest Week 1
Db Bench Press 5x6
Incline Flys 5x6
Decline Bench 5x6
Cable Crossover 5x6
Dips 4x?
Push-ups 3 levels

Week 2
Db Incline Press 4x12
Flat Db Flys 3x15
Decline Bench 4x12
Pullovers 4x12
Super-set 3x? Pek Deck and Push-Ups

Friday
Biceps and Triceps Week 1
Db alternate 5x6
Db Incline 5x6
Cross Body 5x6
Concentration 5x6
Kickbacks 5x6
Skull Crushers 5x6
Extension 5x6
Vbar 5x6
Dips Weighted 5x?


Abs
Hanging 4x?
Straight Leg Crunches 4x?
Stand Straight Bar Cable 4x15
Bicycle Twisting 4x20
Side Crunches 4x25

[Jared Enderton]

Wow man, that looks pretty exhausting, but, a solid program. Good to see you're putting on weight, I know that has always been your nemesis. How is your recovery between workouts? Probably not the greatest, but, splitting the body parts up probably allows you to completely ignore it huh? Which, is definitely a perfect set up if you're looking to gain weight and push through plateaus!

[brock22]

I go five days straight then take saturday and sunday off. I also mix the days around and throw different exercises in on some days. I really feel that this is the best workout I've made for myself so far. My last workout I got pretty cut. So now hopefully I keep gaining. My bench has gone up with dumbbells. I first started doing the 5x6 with 50 now I'm up to 70lbs and gonna try to hit 75lbs this monday. I just feel a lot stronger compared to before which is awesome. I've been taking No-Shotgun again since the jack3d maid me feel like i was on drugs or something and gave me a pissy attitude. It was great for pumps just didnt like how I felt while taking it.

[Jared Enderton]

Gotcha... a few people has said that jack3d turns their stomach inside out kind of. That is aweosme you are getting some great gains. Don't get sidetracked man, see it as a long term process, not a short sprint. It's all about consistency over a long period of time my man. Hopefully you can keep posting here, it'd be cool to be able to track your progress!

[brock22]

It just made me feel like was on drugs haha. Well after this workout my buddy and I are switching gyms. There is this place called ironheadz gym. Its all free weights and some machines. About the size of good ol gtowns gym with better equiptment. I'm trying to decided what I should do for the next workout. I know your suppose to cycle between mass bulding and cutting. but You know me all I want is the mass and the more i cut I wont have anything to build up haha. I've lost a lot of weight since last spring. Really wishing I hadnt but I did. I was weighing 170 when I left for summer last year now I'm 156. My goal is 170 again but more muscle. I give my roomated Aaron J. shit because he talks about how its so hard to get to 157 to wrestle and here I am stuck at 156 and it's up and down constantly. Would love some advice on what I should do?