New routine what you think?

[Haro3]

1. Biceps/Triceps/Abs = DB Curls-Cable Pressdowns, Low Cable Curls-Skullcrushers/Mid Machine Ext., Wrist Curls/Ab Work

2. Quads/Calves = Squats, Lunges, Hack Squats, Leg Extensions, Calf Raises

3. Back = Weighted Hammers, T-Bar Rows, Wide Grip Chins, One Arm Seated Cable Rows, Barbell Shrugs

4. Off Day

5. Shoulders/Chest = DB Shoulder Press, Side-Rear Laterals, Weighted Dips, Barbell Military Press

6. Traps/Legs = Deadlifts, Power Snatch, Light Squats, Smith Machine Shrugs

7. Biceps/Triceps/Abs = DB Hammer Curls-Overhead DB/Machine Ext., EZ Bar Spider Curls-Cable Pressdowns, Wrist Curls/Ab Work

8. Off Day

9. Back = Weighted Hammers, Wide Seated Cable/Nautilus Compound Rows, Wide Grip Chins, One Arm DB/Low Hammer Strength Rows, Hammer Strength Shrugs

10. Hamstrings/Calves = Power Cleans, SLDL's, Leg Press, Calf Raises, Hyperextensions

11. Chest/Shoulders = Incline DB, Weighted Dips, Side-Rear Laterals, Chest Flys

12. Off Day

REPEAT
Intensity Rotation... A-B-C-B-A-B-C-B-A, etc.
A (60%1RM) = 9-12 rep range on all lifts (after warmups)
B (75-80%1RM) = 6-8 rep range on all lifts (after warmups)
C (90%1RM) = 3-5 rep range on all lifts (after warmups)

[Haro3]

anyone?

[RuhlFreak55]

dude the intensity rotation doesn't make sense.....there's no pattern

[Haro3]

kyle shut up. it makes perfect sense ask blake

[catabolic kid]

What type of routine is this, where did you get this workout...website???

I like the intenstiy rotation and the exercise selection. I think that some of the routine is strange, but not in a negative way. So, where does this come from??

[Haro3]

my buddy that i lift with...i've posted his pics in other forums he knows how to train/eat so i'm followin alot of his leads

[catabolic kid]

Also, it seems like there is too much emphasis on arms and not much at all on chest and shoulders.

[Haro3]

i did notice that, actually the routine is more of a lower body based workout....i may work in a little bit more chest

[Haro3]

actually if you look at it chest is hit just as frequently as everything else.....

[Bigpup101]

Also, it seems like there is too much emphasis on arms and not much at all on chest and shoulders.

i agree..and too scientific for me as well lol ..i just go in for 6 weeks straight and hit i9t hard then i might take two weeks to keep my reps a bit higher then i hit it hard again

[catabolic kid]

actually if you look at it chest is hit just as frequently as everything else.....

Frequency is only one aspect.

But, yeah, it is geared more towards lower body. It is geared towards a power athlete. That is why I was curious as to where it came from. Does your friend play a sport or anything...his goals are not bodybuilding. That is not the best routine for bodybuilding.

[Haro3]

oh hes definately a bodybuilder but then again this is what has worked for him so i dunno i was just going to try it

[Haro3]

any other thoughts?

[Haro3]

why is this a "powerlifting/athlete" routine and not so much bodybuilding

[El Jugo Buen0]

If this works for you then do it...but to me it looks pretty strange.. Bodybuilders are often a little eccentric in their thinking about routines. Just because it works for a professional doesn't mean it'll work for you. If I were you I'd read a few stickies and stick to the basics. It also kinda looks like you're doing too little exercises sometimes, and if I'm not mistaken are you hitting arms twice in one week?