doyou guys critique routines here?

Monday
abs

Tuesday
shoulders/traps

DB press
12,8,6,4
Smith Machine Press
8,6,4
Lateral Raise
12,10,8,6
Bent-Over Lateral Raises
12,10,8,6
Front Raise
12,10,8,6
Reverse Delt Cable Flye
12,10,8,6

BB shrugs with DB shrugs in between
16x95
hold 35
shrug 10x30
12x105
hold 35
shrug 10x30
10x115
hold 40
shrug 8x35
8x115
hold 45
shrug 8x40
6x115
hold 50
shrug 4x45
4x135
hold 50
shrug 4x45
2x145
hold 50
shrug 4x45
10x115
hold 50
shrug 10x35


Wednesday
off

Thursday
back/bi’s

Pull Downs
12,8,6,4
Close Grip
8,6,4
Wide Grip Cable Rows (for lower traps)
12,10,8,6
Lat Swim
12,10,8,6
Cable Rose (close)
8,6,4
Single DB Rows
8,6,4

Alternating Curls/Hammer Curls(keep weights in hand)
45* incline 6,4,2
Seated 6,4,2
Standing 6,4,2
French Curls
8,6,4
BB Curls (45lbs straight bar)
8,6,4

Friday
off

Saturday
chest/tri’s

Decline BB Press
12,8,6,4
Incline DB Press
8,6,4,
Flat BB Press
8,6,4,
Cable X-over
12,10,8,6

Dips(prolly soon to be weighted)
12,10,8,6,4,2
Single Behind Neck Extension
12,10,8,6,
Seated Single Over Head Extension
12,10,8,6

Sunday
legs

Hows that look rep wise? Is 4reps in my compounds to little?

wrong forum, there is a workout forum here.

for building mass, I try to stick to reps under 10, preferably 4-8.

Where is deadlifts in your back routine? They're the best mass builder out there.

Also what does your leg workout look like?

Quote:

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Originally Posted by AandF6969

wrong forum, there is a workout forum here.

for building mass, I try to stick to reps under 10, preferably 4-8.

Where is deadlifts in your back routine? They're the best mass builder out there.

Also what does your leg workout look like?

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I dont like doing deadlifts, I always feel it more in my lower back then my upperback....Ill have to post my leg workout too

Quote:

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Originally Posted by brewski053

I dont like doing deadlifts, I always feel it more in my lower back then my upperback....Ill have to post my leg workout too

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If youre feeling deadlifts overwhelmingly in your lower back you might re-evaluate your form, chances are youre doing it with an extremely arched back and wrong. Ask a trainer or look up online the proper form for deadlift.

Deadlifts are a core exercise that should be included in every back routine IMO. Yes, they are painful, and I "dont like" them either, but I do them because they are necessary for growth.

Quote:

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Originally Posted by AandF6969

If youre feeling deadlifts overwhelmingly in your lower back you might re-evaluate your form, chances are youre doing it with an extremely arched back and wrong. Ask a trainer or look up online the proper form for deadlift.

Deadlifts are a core exercise that should be included in every back routine IMO. Yes, they are painful, and I "dont like" them either, but I do them because they are necessary for growth.

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So you dont think there is any replacment for them? They work your upper back right? I hear alot of guys saying they get a good trap workout from deadlifts, but I never found that true for me...

For me, theyve been invaluable in adding thickness to my lats and also have helped my traps gain some size. Like I said, if youre not feeling it there try correcting your form.

Quote:

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Originally Posted by brewski053

I dont like doing deadlifts, I always feel it more in my lower back then my upperback....Ill have to post my leg workout too

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A power lifter at my gym showed me an alternate way of doing deadlifts that really helped me out...maybe you could give this a try and see how you like it.

My gym has those barbells that have a U-bend in them which most ppl use for doing shrugs. I found that by using this bar instead of the conventional straight barbell it helped alleviate some of the stress on my lower back by allowing me to keep the weight closer to my body.

I found that it not only relieved stress but it also allowed me to increase the weight I use to perform the exercise.

But yes deadlifts rank right up there with heavy squats....they really suck to do but after doing them you get an intense pump.