Quote:
Originally Posted by pat dasein  Two days a week, same muscle groups, different ways to work them.
I'm 6 foot, ~200lbs and very little body fat (all I know is a I sink like a rock). I want to gain more strength. I'm not working my legs because I run and cycle.
I wouldn't mind pulling a few exercises from the routine, but I'd really not like to add to it. Tell me what you think. Thanks.
Workout 1 (Monday)
Chest
-Barbell bench press
-Weighted dips
Shoulders, Back
-Barbell upright row
-Dumbbell rear delt row
-Shrugs
Arms
-Barbell Skull crusher
-Pull-up
-Curl-up
Workout 2 (Thursday)
Chest
-Barbell bench press
-Dumbbell Fly
Shoulders, Back
-Barbell upright row
-Dumbbell Arnold press
-Shrugs
Arms
-Tricep curl
-Dumbbell curl
-Hammer curl |
while your traps are actually on your back, when you say "back and shoulders" I assume you mean your lats, erectors and traps as well as deltiods. ..You dont have any exercises that really target your lats, which is your second biggest muscle next to your glutes. So with a goal of gaining 20 pounds from the waist up, the back is the place you are going to be adding the most weight. I would add either deadlifts or at least Stiff leg deads into your routine, as well as either pullups or lat pulldowns (I see you have them for arms, but more emphasis), and also rows, you need some type of bent over row be it dumbell or barbell.
I would also drop flys of your second chest cycle as they do essentially nothing for strength and substitute in another press, either incline or decline, barbell or dumbell. I notice you have pullups under your first arm day, I would do them sooner in the workout then at the end. And I dont know what a dumbell rear delt row is, I know of bent over lat raises which I think is what you mean. Are you trying to hit the posterior deltoid or your lats?
I assume you also pyramid your mileage, as in week to week or month to month your volume and distance vary, you may want to experiment with barbell stepups for your passing power or hill power during your lower volume weeks. I coud link some prototypical cycling power workouts if you want. It wont help your pace but it will add some more horsepower in short burst.