Thread: Please do critique my routine..
07-18-2004, 01:17 AM #1
Please do critique my routine..
Never posted here but here it goes.. I do a 4 days on 1 day off as of now.. Ending this month, itís going to be 2 days on 1 off.. Here it is tell me what I should improve all critiques are welcomed as long as they're constructive.. In addition, the order of the exercises is the same as is posted..
Day 1 (Legs)
3 Sets of Squats
3 Sets of Leg Curls
3 Sets of Laying Ham Curls
3 Sets of Leg Presses
3 Sets of Seated Calve Presses
3 Sets of Donkey Calve Reises/3 Sets of Standing Calf Raisers
3 Sets of Deadlifts with shrugs at the top..
Day 2 (Chest and Shoulders)
3 Sets of Flat Bench
3 Sets of Incline Bench
3 Sets of Incline/Flat DB Presses
3 Sets of Flat Flies
3 Sets of Cable Crossovers
3 Sets of Arnold/Regular Presses
3 Sets of Side Lateral Raises
3 Sets of Front Lateral Raises
3 Sets of Rear Delt Raises (Using Cables)
Day 3 (Back)
Pull-ups (Warm up)
3 Sets of Pulldowns (Wide Grip)
3 Sets of Isolated Pulldowns
3 Sets of Bend Over Rolls
3 Sets of Weighted Hyper Extensions
3 Sets of Upright Rolls
3 Sets of DB Shrugs
Day 4 (Arms)
5 Sets of Preacher Curls
5 Sets of 21's
5 Sets of DB Curls
5 Sets of Hammer Curls
5 Sets of Tricept Pulldowns
5 Sets of Behind The Back DB Extensions
5 Sets of Skull Crushers..
I try to do abs, calves, forearms and traps EOD..
Rip away guys..
07-18-2004, 02:02 AM #2
I Like your routine, the only thing i would do different is i wouldnt do shoulders and chest on the same workout..
07-18-2004, 10:26 AM #3Originally Posted by phatmark
so should i put them in with back..? im usually extreamly exusted after back so it'll be just knocking a dead horse.
07-18-2004, 11:29 AM #4
I would move the deads from the last set on leg day to the first on back day. Maybe throw in lunges on leg day to replace the workload reduction from swapping out deads.
I agree that is a workload that is better suited to 2 on 1 off. Also, Don't train traps EOD, train your neck EOD. Traps get worked with deads, shrugs, and any overhead pressing. Strong neck, traps will follow. Same deal with forearms. Lift heavy and forearms get worked, EOD specific training will just dick with your grip on heavy deads, chin ups, etc.
07-18-2004, 11:32 AM #5
I usually do shoulders by themselves. I find that you cant do much after blasting your shoulders to the proper pumpatude. Unless you do chest/tris, back/bis and then have your shoulder day and have more time to do traps/forarms or abs.
07-18-2004, 11:40 AM #6
Yeah dude, split it up into 5 days or if you want to keep 4, just put bi's with back and tris with shoulders. Dont do deadlifts after all those leg exercises, do them first in your back workout.
07-18-2004, 01:16 PM #7Originally Posted by chicamahomico
07-18-2004, 01:27 PM #8
Either lie down on a bench face up or face down and put a 10lb plate wrapped in a towel over your face or back of head and move up and down... can also do this side to side. A neck harness also works, or a neck machine.
07-18-2004, 01:43 PM #9
i wouldnt suggest training your neck specificly.you could seriously injure yourself. if you pull a neck muscle you wont be able to do much of anything. It'll get bigger with trap exercises and deadlifts.
07-18-2004, 03:02 PM #10Junior Member
- Join Date
- Jul 2004
20 sets for biceps? seems like alot bro especially when you have 21's in there i would lighten the load a lil bit the highest i would go is 9 i personnally stay at 6 and that's when my arms started growing i do 9 sets for ticeps but they take up 2/3 of ur arms and probably deserve a lil more attention
07-18-2004, 03:04 PM #11
yeah, like cokdiesl said, WAY too many sets for arms
07-18-2004, 03:53 PM #12Originally Posted by chicamahomico
In response to the arms comment, I have tried doing 10 sets for arms and never gained size or strength. However, this puts my arms on complete blast to an extent where I canít even lift them. In the 3 weeks that I have been doing it, my strength has improved and arms are becoming much more defined.
Thank you for your responses guys
07-18-2004, 05:11 PM #13
I assumed you are doing regular deads and not stiff leg deads. Stiff leg deads have a place on leg day IMO but regular deads are definitely worthy of their own day. If your traps and forearms are lacking there is no better exercise to work up to heavy weight with than deadlifts.
Originally Posted by Elliot
Originally Posted by phatmark
Originally Posted by PrarieDawg
07-18-2004, 05:38 PM #14Retired Vet
- Join Date
- Feb 2004
Just curious, why do u have no decline bench for chest?
07-18-2004, 06:06 PM #15Originally Posted by Blown_SC
07-18-2004, 07:00 PM #16Originally Posted by chicamahomico
07-18-2004, 07:34 PM #17Originally Posted by cokdiesl
07-18-2004, 07:42 PM #18Originally Posted by phatmark
07-18-2004, 07:57 PM #19
ya i guess i can see it being done in lower reps if you really push them, i like to do bis until they feel as hard as a rock or like u say cant feel them anymore..
07-18-2004, 08:39 PM #20
I see where you are coming from with the issue of risk when we are talking about back bridges but I think it's pretty safe to say it would be rather difficult to injure your spine on a 4-way neck machine or with isometric resistance. Besides, you risk spinal injury every time you get on the mat, on the ice, or the gridiron. Hell, you risk it even when you drive your car.
A BB has no real need to train neck but if you value functional, athletic training you have to train everything IMO.
Originally Posted by PrairieDawg
07-18-2004, 08:41 PM #21Junior Member
- Join Date
- Jul 2004
yeah personally before i knew any different i went in the same direction to where the sets were up there and i couldnt even make my protein shake after workout w/o assistance now that i dropped my sets between 6-9 they havent stopped growing so i guess it varies (just like everything else in this sport) person to person
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