Malley

First off wouldnt rack pulls put to much stress on the spine? With your push I would do something like:

Push horizontal
Push Vertical
Push Horiztonal
Push Vertical

Reps and sets should vary just like any other routine.

Michael

Push horizontal - incline bench press
Push Vertical - smith machine press
Push Horiztonal - close grip bench press
Push Vertical - seated dumbbell press

Pull horizontal - rack chins* (I actually meant rack chins instead of pulls, cause that's a totally different exercise)
Pull vertical - pulldowns
Pull horizontal - chest supported cable row
Pull verical - reverse narrow grip pulldowns

Week 1-4: 3 x 12
Week 5-8: 4 x 10
Week 9-12: 5 x 8

Good or lame?

Malley

Smith Machine press? Is that a flat bench or....?

Michael

Vertical (shoulder press)

Malley

Awwww.......I see.

Critical Mass

Dude, this is the routine you need. Just do this. Keep your weight heavy. Your first set should be tough as all hell. Choose a weight that will limit you to about 10 reps and struggle for 12. Pyramid up from there.

Dont complicate things. Malley gave you a good routine. Don't waste your time with pulldowns after you do pullups. Pullups are superior. The only thing I would add would be to include dips into your push day. Later on, you can add close grip bench presses.

Listen, to add 10 lbs. of weight is no small feat! Even if you are training heavy leg exercises! So if you are going to do this, you need to go "Michael Phelps" with your diet and you need to work your lats really hard. No, look at me damnit. I'm telling you that you need to train like never before.

If you are not eating at least 200 grams of protein daily with about 4,000 calories......... then you need to forget it.

Good luck.

Malley

I like the add of dips instead of CGBP

Michael

Once again...

Push:
Bench
Seated dumbbell Press (won't risk doing standing because of my back)
Incline Press
Dips

Pull:
Pullups
(chest supported)Cable Row
Pulldowns
Rack chins

I'm only changing this routine so it can be as friendly to my lower back as possible...

Pfabrizi1

Looks good, but what are rack chins if you don't mind me asking??

TheWolf

man, aren't you too greedy?

gain 10 lbs in 3 mths with no leg training?


Keep us abreast of how it is going.

Good Luck.

Critical Mass

Not good.

Why are you so married to cables and pulldowns?

Chest supported cable rows will not allow you to lift maximal poundages that will cause growth. Fuck a cable row. And fuck a pulldown.

Bro. You want to accomplish the improbible. You want to gain 10 lbs. of weight without training legs. Furthermore, you want to work with cables to get you there? No way brother.

Pull ups
1 Arm Dumbell Rows

Do no less than 50 pullups...... no matter how many sets it takes you. Just do it. Then do 5 sets of dumbell rows. Start with some heavy ass weight and rep it 12 times. Then pyramid up from there. Just do it.

A musclehead yelled at me in the gym once when I was a newb. I asked him a question and he responded, "well, the first thing you need to do is put some weight on the bar." When I tried to reason why I couldn't or shouldn't, he yelled, "JUST DO IT!" He's dead now. God rest his soul.

.....But anyway..... the larger point here is that you want to do something thats hard. You're making it harder by dicking around with cable exercises.

And what's this shit all about here?

Wide grip Low Rows Light
2 sets of 12

Light? Friggin' LIGHT? That better mean that you are drinking a BUD LIGHT while doing rows (hell yeah) because if I find out that you are purposely doing exercises with "light" weight, I will call Quick, Malley, and Big Guns and we will fly out to wherever you are and have a sit down.

Michael

Haha love your posts critical mass, I wasn't the one putting those "light rows" in my routine, but they worked pretty good. And I hear you about the dumbbell rows, they are my favorite exercise but I'm afraid of doing them because of my lower back and scoliosis. I might give them a try and see how my back feels. Thanks for the help everyone!

And Phabrizi, rack chins: Weighted Supine Row

Pfabrizi1

Ahh supine rows, now I see what you meant. I used to do those alot, but its kinda hard to add weight to them.

p.s. Listen to Critical Mass cuz he preaches the truth!

Critical Mass

Ha ha! I love ya brutha!

Yeah. Give them a try.