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  1. #1
    briansauras's Avatar
    briansauras is offline Senior Member
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    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?

  2. #2
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    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?

  3. #3
    briansauras's Avatar
    briansauras is offline Senior Member
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    Quote 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?
    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

  4. #4
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Quote 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
    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.

  5. #5
    briansauras's Avatar
    briansauras is offline Senior Member
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    Quote 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.
    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...

  6. #6
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    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.

  7. #7
    MastrYoDa is offline New Member
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    Quote 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

    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.

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