critique my WHOLE routine

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12-18-2004, 05:05 PM
briansauras

critique my WHOLE routine

Im looking to gain like 20lbs before I take any kind of supps. I was at 180lbs doing a similar program, but due to injuries im down to 165. So eventually I would like to break 200lbs. But I would like to be as lean as possible

Monday
Off

Tuesday
Shoulders/Traps4x Shoulder Press ( DB or BB)
3x Front Raises
3x Lateral Raises
3x Rear Delt Cable Flye
5x BB Shrugs
5x DB Shrugs

Wednesday
Low Impact Cardio

Thursday
Back/Bi’s
4x Pull-Down
3x Close Grip Pull-Down
4x Close Grip Rows
4x Single DB Rows
3x BB Curls (45lbs bar)
3x EZ French Curls
3x 45* Alternate DB Curls
3x Preacher/Isolation Hammer Curls

Friday
Abs

Saturday
Chest/Tri’s

4x Decline BB Press
4x Incline DB Press
4x Flat BB Press
4x Dips
3x Single Overhead Tri Extension
3x Skull Crushers
3x Close Grip Bench( One After Each Set of Skull Crushers)

Sunday
Legs
4x Squats
4x DB Lunge
4x Seated Calf Raise
3x Leg Curl
3x Leg Extension
12-18-2004, 05:18 PM
Iowa

Quote:

Originally Posted by brewski053

Im looking to gain like 20lbs before I take any kind of supps. I was at 180lbs doing a similar program, but due to injuries im down to 165. So eventually I would like to break 200lbs. But I would like to be as lean as possible

Monday
Off

Tuesday
Shoulders/Traps4x Shoulder Press ( DB or BB)
3x Front Raises
3x Lateral Raises
3x Rear Delt Cable Flye
5x BB Shrugs
5x DB Shrugs

Wednesday
Low Impact Cardio

Thursday
Back/Bi’s
4x Pull-Down
3x Close Grip Pull-Down
4x Close Grip Rows
4x Single DB Rows
3x BB Curls (45lbs bar)
3x EZ French Curls
3x 45* Alternate DB Curls
3x Preacher/Isolation Hammer Curls

Friday
Abs

Saturday
Chest/Tri’s

4x Decline BB Press
4x Incline DB Press
4x Flat BB Press
4x Dips
3x Single Overhead Tri Extension
3x Skull Crushers
3x Close Grip Bench( One After Each Set of Skull Crushers)

Sunday
Legs
4x Squats
4x DB Lunge
4x Seated Calf Raise
3x Leg Curl
3x Leg Extension

Everyone has their own split on how they like to do things so it up to you to find out what works best when it comes to that... As far as the exercises go, they look pretty good, but I would recommend you throw in some deadlifts on back day. I would also cut out one of rows or change your close grip rows to wide grip. The reason being that your dumbell rows and close grip cable rows carry pretty much the same movement. So mix it up and go wide on the cable.
I would also change the order of some of your exercises...JMO of course.
12-19-2004, 12:29 AM
briansauras

Quote:

Originally Posted by Iowa

Everyone has their own split on how they like to do things so it up to you to find out what works best when it comes to that... As far as the exercises go, they look pretty good, but I would recommend you throw in some deadlifts on back day. I would also cut out one of rows or change your close grip rows to wide grip. The reason being that your dumbell rows and close grip cable rows carry pretty much the same movement. So mix it up and go wide on the cable.
I would also change the order of some of your exercises...JMO of course.

how would u change the order?
12-19-2004, 12:50 AM
Iowa

Quote:

Originally Posted by brewski053

how would u change the order?

Nothing major, but
1. I would put deads first on back day
2. I would start with flat bench or incline on chest day, not decline
3. I would do close grip as the first exercise for your tris, then skull crushers.
JMO
12-19-2004, 10:26 AM
briansauras

Quote:

Originally Posted by Iowa

Nothing major, but
1. I would put deads first on back day
2. I would start with flat bench or incline on chest day, not decline
3. I would do close grip as the first exercise for your tris, then skull crushers.
JMO

I was thinking about just taking out close grip, and just having extension, skulls then dips....The for back make CG cables rows x3 :unsure: