thoughts on new routine

[luka5]

First, I would like to apologize for posting here so many "rate my routine" threads here during last 6 months, but I just moved between home gym, university gym and another ones. I wasnt consistent.

Now, I found very good gym in my neighbourhood, a lot of equipment, so I can incorporate for example leg press into my legs routine.

I would be grateful if sb looked at what im planning to do for at least next 2 months:

Monday - Back and Biceps

Deadlifts: 3×6
Pullups: 4× max reps
T-Bar Rows: 4×10
One arm DB Rows: 3×12
DB Shrugs: 3×12

Barbell Curls: 4×8
Incline Hammer Curls: 3×8
Cable Curls: 3×10-12

Tuesday - Chest and Triceps

Incline Dumbbell Press: 4×6-8
Flat Dumbbell Press: 4×6-8
Incline DB Fly: 3×10
Cable Crossovers: 3×10

EZ bar Skullcrushers: 3×10
V-bar Pushdowns: 3×10

Thursday - Legs and Abs

Squats: 4×8-10
45 Degree Leg Press: 3×6-8
Hack Squat: 3×8-10
Stiff Leg Deadlifts: 3×6-8
Leg Curl: 3×8-10

Weighted Hanging Leg Raises: 3×8-12
Cable Crunches: 3×8-12

Saturday - Shoulders and Calves

Seated DB Press: 4×6-8
Side Lateral Raises: 3×10
Bent Over Flyes: 3×10
Plate Raises: 3 sets with 45 lb plate

Seated Calf Raise 3×15
Standing Calf Raise 3×10


Waiting for you opinions mates.

Cheers


Note: only work sets are listed.

[jbivens]

I would say the routine is very comprehensive, but you may be overtraining your arms. Back exercises hit the biceps, so having 3 additional exercises to isolate biceps seems a bit excessive. Same with chest/tris. I would cut that down to 1 or 2 exercises, or reduce the sets from 3 to 2.

[luka5]

anyone else mates?

[FatLenny]

Originally Posted by luka5

anyone else mates?

Yeah, I''ll throw in my two cents since you're insisting.

Originally Posted by jbivens

I would say the routine is very comprehensive, but you may be overtraining your arms. Back exercises hit the biceps, so having 3 additional exercises to isolate biceps seems a bit excessive. Same with chest/tris. I would cut that down to 1 or 2 exercises, or reduce the sets from 3 to 2.

I tend to agree with jeebs here. Although, I would, personally, remove the shoulder day entirely and replace it with another legs day or a legs/back day. I mean... you'll hit shoulders on every upper body movement and some of the lower body stuff(deads and any o-lift stuff).

If it was me, I'd do heavier weights, lower reps and more sets all around. I'd also do fewer exercises each day. If I wrote your routine it'd look like this:

Monday - Back and Biceps

Deadlifts: 6 × 3
Pullups: 30 total reps (if less than 4 sets, add weight)
Cable Rows: 3 × 10-12
High Pulls: 6x3
Dumbbell curls(any variation): 3 x 6-8

Tuesday - Chest and Triceps

Standing Shoulder Press: 6 x 3-5
Incline Dumbbell Press: 3 × 5
Flat Dumbbell Press: 3 × 5
Weighted Dips: 30 total reps (less than 4 sets? increase weight)
EZ Curl Skull Crushers: 3 × 8-10


Thursday - Legs and Abs

Squats: 5 x 5 (as heavy and as low as possible)
Stiff leg Deads: 5 × 5 (3 seconds going down during the eccentric phase)
Glute Hamstring Raises: 30 total reps (less than 4 sets? add weight)
L-Sit Pull ups: 30 total reps (less than 4 sets? add a timed hold at the top of each rep)

Saturday - Legs and Back

Front Squats: 5 x 5 (heavy and explosive)
Barbell Reverse Lunges: 3 x 8-10
Pendlay Row: 5 x 5
Kroc Rows: 3 sets
Farmer's Walk: 2 sets 50-200 feet (if you make it 200 feet or more, increase weight)

[luka5]

Originally Posted by FatLenny

Yeah, I''ll throw in my two cents since you're insisting.



I tend to agree with jeebs here. Although, I would, personally, remove the shoulder day entirely and replace it with another legs day or a legs/back day. I mean... you'll hit shoulders on every upper body movement and some of the lower body stuff(deads and any o-lift stuff).

If it was me, I'd do heavier weights, lower reps and more sets all around. I'd also do fewer exercises each day. If I wrote your routine it'd look like this:

Monday - Back and Biceps

Deadlifts: 6 × 3
Pullups: 30 total reps (if less than 4 sets, add weight)
Cable Rows: 3 × 10-12
High Pulls: 6x3
Dumbbell curls(any variation): 3 x 6-8

Tuesday - Chest and Triceps

Standing Shoulder Press: 6 x 3-5
Incline Dumbbell Press: 3 × 5
Flat Dumbbell Press: 3 × 5
Weighted Dips: 30 total reps (less than 4 sets? increase weight)
EZ Curl Skull Crushers: 3 × 8-10


Thursday - Legs and Abs

Squats: 5 x 5 (as heavy and as low as possible)
Stiff leg Deads: 5 × 5 (3 seconds going down during the eccentric phase)
Glute Hamstring Raises: 30 total reps (less than 4 sets? add weight)
L-Sit Pull ups: 30 total reps (less than 4 sets? add a timed hold at the top of each rep)

Saturday - Legs and Back

Front Squats: 5 x 5 (heavy and explosive)
Barbell Reverse Lunges: 3 x 8-10
Pendlay Row: 5 x 5
Kroc Rows: 3 sets
Farmer's Walk: 2 sets 50-200 feet (if you make it 200 feet or more, increase weight)

sorry mate but it doesnt look good for me. especially working legs and back together and after another legs day..

maybe insted or writing completely different routine, sb will tell me if mine is decent?

[stallion16]

Originally Posted by luka5

First, I would like to apologize for posting here so many "rate my routine" threads here during last 6 months, but I just moved between home gym, university gym and another ones. I wasnt consistent.

Now, I found very good gym in my neighbourhood, a lot of equipment, so I can incorporate for example leg press into my legs routine.

I would be grateful if sb looked at what im planning to do for at least next 2 months:

Monday - Back and Biceps

Deadlifts: 3 × 6
Pullups: 3 sets to failure
T-Bar Rows: 3 × 10 (2 second pause in the contracted position)
DB Rows: 3 × 12
DB Shrugs: 3 × 12 (with a 3 second squeeze at top)

Barbell Curls: 3 × 8
Incline Curls: 3 × 8
Reverse Curls: 3 × 10-12

Tuesday - Chest and Triceps

Incline Dumbbell Press: 3 × 6-8
Flat Dumbbell Press: 3 × 6-8
Incline DB Fly: 3 x 10
Cable Crossovers: 3 x 10

Skullcrushers: 3 × 10
Tricep Pushdowns: 3 × 10

Thursday - Legs and Abs

Squats: 3 × 8
Leg Press: 3 × 8-12 (3 seconds going down during the eccentric phase)
Leg Extension: 3 × 8-12 (hold each contraction for 3 seconds)
Leg Curls: 3 × 8-12
Stiff leg Deads: 3 × 10

Weighted Hanging Leg Raises: 3 × 8-12
Cable Crunches: 3 × 8-12

Saturday - Shoulders and Calves

Seated DB Press: 3 × 10
Side Lateral Raises: 3 × 10
Bent Over Flyes: 3 × 10
Plate Raises: 3 sets with 45 lb plate

Seated Calf Raise 3 × 15
Standing Calf Raise 3 × 10


Waiting for you opinions mates.

Cheers


Note: only work sets are listed.

This routine (or some variation of it) has been used for ages in the bodybuilding world. It looks like a very typical 4-day split and as long as you eat and rest properly, and apply the principle of progressive over load, it all looks good. No changes necessary unless you find that your body does not respond favorably.