Anabolics
Search More Than 6,000,000 Posts
Results 1 to 8 of 8
  1. #1
    Njectable's Avatar
    Njectable is offline Member
    Join Date
    Sep 2004
    Posts
    920

    Critique my Routine

    I've come to realize that i was likely overtraining more then anything with my last routine, so i'm gonna try this one, keep in mind this is for my bulking program. Feel free to let me know of changes i should make

    Monday - Chest

    Flat Bench Press - Warm-ups 2 sets, 15 reps
    1st working set 8 reps
    2nd set 6-8 reps, 10lbs added
    3rd set 6 reps, 10lbs added; will max out here as my
    intensity is way up there for this set
    4th set 6-8 reps, 10lbs decreased
    5th set 8 reps. 10lbs decreased

    Flat DB Press - 3 sets, 6-8, increasing weight each time
    Incline Press - 3 sets, 6-8, increasing weight each time
    Incline DB fly's - 3 sets, 6-8, increasing weight each time

    Tuesday - Legs

    Squats - same pyramid style lift as bench with 5 sets and 2 warm-ups
    Seated Incline Leg Press - 3 sets, 6-8, increasing weight each time
    Leg Extensions - 3 sets, 6-8, increasing weight each time
    Leg Curls - 3 sets, 6-8, increasing weight each time

    Wednesday - Arms

    Biceps'
    Preacher Curl - 3 sets, 6-8, increasing weight each time
    Standing BB Curl - 3 sets, 6-8, increasing weight each time
    Incline Hammer Curls - 3 sets, 6-8, increasing weight each time

    Triceps'
    Skull Crushers - 3 sets, 6-8, increasing weight each time
    Pressdowns - 3 sets, 6-8, increasing weight each time

    Forearms'
    Behind back wrist curls - 3 sets, 10 reps each set,increasing weight each time
    Rod,Rope, and Weight - I'm sure many know what i'm talking about here,
    theres a weight on the end of a rope and you curl
    the rope up and curl it back down, i do 3 sets of
    these, and each set untill i'm burnt out and can't grip
    it no more

    Thursday - Shoulders

    DB Shoulder Press - 4 sets, 6-8, increasing weight each time
    Military press - 3 sets, 6-8, increasing weight each time
    Front DB raises - 3 sets, 6-8, increasing weight each time

    Friday - Back/Traps

    Deadlifts - same format as bench press and squats, 5 working sets, 2warmups
    Lat Machine Pull downs - 3 sets, 6-8, increasing weight each time
    Seated Cable Row - 3 sets, 6-8, increasing weight each time
    Bent-Over BB Rows - 3 sets, 6-8, increasing weight each time

    Traps'
    Shrugs - 3 sets, 6-8, increasing weight each time
    Upright Rows - 3 sets, 6-8, increasing weight each time

    Saturday and Sunday - REST

    *Ab's usually get hit monday, and friday
    Last edited by Njectable; 02-02-2005 at 08:54 PM.

  2. #2
    Njectable's Avatar
    Njectable is offline Member
    Join Date
    Sep 2004
    Posts
    920
    no one see's any problems?

  3. #3
    Join Date
    Jan 2005
    Location
    new york
    Posts
    5
    any supersets, giant sets, etc?

  4. #4
    Njectable's Avatar
    Njectable is offline Member
    Join Date
    Sep 2004
    Posts
    920
    Quote Originally Posted by lawyers, guns, and $
    any supersets, giant sets, etc?
    well so far what i have is whats listed above, so i'm not really incorporating supersets into this routine

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    I prefer a maximum of 3-4 sets. The reason is simple. I find that the more sets one does, they pace themselves. I think 3-4 hard working sets are very effecient. With that being said, I would incorporate three compound exercises, then finish with 2-3 sets of an assistance exercise. I wouldn't do flat bar and flat dumbbells in the same workout, I prefer more variation for a better stimulus. Decline Bench, Seated Chest Press, Dips, etc. Add stiffs on leg day. Add lateral raises to shoulder day. I prefer traps with shoulders, because after a back workout, I am spent. Move bar bent rows to your second lift. Then finish off with the machines. Best of Luck~

  6. #6
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
    Join Date
    Dec 2004
    Location
    USA
    Posts
    495
    ^^^ I agree with the shoulder assesment. Military press works the front delts, so I would ditch the front raises for lateral raises or bent-over lateral raises.

  7. #7
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Don't forget about calf work~

  8. #8
    Njectable's Avatar
    Njectable is offline Member
    Join Date
    Sep 2004
    Posts
    920
    ya i hit calves on leg day just never put it in, as for the traps ya i agree i think it would be better to hit them on shoulder day, most my past routines i have worked traps on shoulder day so i think i'll do that, i agree with dropping the front raises for lateral raises as well .. thanks alot

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •