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Thread: Critique workout routine

  1. 05-17-2009, 08:03 PM #1
    wizard55
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    Critique workout routine

    Monday: Chest

    Incline dumbbell press 4x8-10
    Incline Flys 4x8-10
    Flat dumbbell press 4x8-10
    Cable crossovers 4x-10-12

    Tuesday: Back

    wide grip pull ups 3x8-10
    deadlifts 4x6-10
    bent over bb row 4x6-10
    t-bar rows 4x8-10
    close grip pull down 4x6-10

    Wednesday: Shoulders

    Arnold press 4x-6-10
    Military Press 4x-6-01
    Cable lateral raise 4x6-10
    Bent over cable rear deltoid raise 4x8-10

    Thursday: Arms

    Rope extensions 4x6-10
    Skullcrushers 4x6-10
    overhead tricep extension 4x6-10
    preacher curls 4x6-10
    standing alternate dumbbell curl 4x6-10
    cable rope hammer curl 4x8-10

    Forearms:

    dumbbell wrist curl
    dumbbell reverse wrist curl

    Friday: Legs

    Squats 4x6-10
    leg press 4x6-10
    leg extensions 4x8-10
    seated calf raises 4x10
    sometimes I throw in another calve exercise
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  2. 05-17-2009, 08:10 PM #2
    eatrainrest
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    i dont liek it your doing too many sets IMO and no break in between
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  3. 05-17-2009, 08:13 PM #3
    bcbrett
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    I would do standing calf raises instead of seated if your only doing one.
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  4. 05-17-2009, 08:28 PM #4
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    nbaylot33
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    to many sets
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  5. 05-17-2009, 08:52 PM #5
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    jbm
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    Quote Originally Posted by wizard55 View Post
    Monday: Chest

    Incline dumbbell press 4x8-10 3sets...
    Incline Flys 4x8-10 3sets...
    Flat dumbbell press 4x8-10 3sets...
    Cable crossovers 4x-10-12 3sets...

    Tuesday: Back

    wide grip pull ups 3x8-10
    deadlifts 4x6-10 3sets...
    bent over bb row 4x6-10 3sets...
    t-bar rows 4x8-10 3sets...
    close grip pull down 4x6-10 3sets...

    Wednesday: Shoulders

    Arnold press 4x-6-10 3sets...
    Military Press 4x-6-01 3sets...
    Cable lateral raise 4x6-10 3sets...
    Bent over cable rear deltoid raise 4x8-10 3sets...

    Thursday: Arms

    Rope extensions 4x6-10 3sets...
    Skullcrushers 4x6-10 3sets...
    overhead tricep extension 4x6-10 3sets... I'll do dips...
    preacher curls 4x6-10 3sets...
    standing alternate dumbbell curl 4x6-10 3sets...
    cable rope hammer curl 4x8-10 3sets...

    Forearms:

    dumbbell wrist curl
    dumbbell reverse wrist curl

    Friday: Legs Where is your Hams?

    Squats 4x6-10 3sets...
    leg press 4x6-10 3sets...
    leg extensions 4x8-10 3sets...
    seated calf raises 4x10 3sets...
    sometimes I throw in another calve exercise
    We have the same 5 day split
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  6. 05-17-2009, 10:37 PM #6
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    The Deuce
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    Whats with all this 3 sets??? TOO MANY SETS ??? I'm severely confused...


    I do 10 sets of SQUATS.... 2 Warmup...6 working ... 2 Stretch/Cooldown

    IE- SETS 1+2 225/10rep , SET 3- 315/6rep ,SET 4-6 - 405/4rep, SET 7+8 - 525/3rep, SET 9 - 315/6rep, SET 10 - 135/10rep

    and thats just my first exercise...

    i still do leg extension, leg curl, leg press, and standing calf raises....



    SO FROM WHAT YOU GUYS TOLD THE OP...... i must be overtrainiiing ??? RIGHT ???









    And thats just legs day...........And im gaining just fine ...,
    Last edited by The Deuce; 05-17-2009 at 10:40 PM.
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  7. 05-17-2009, 11:25 PM #7
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    ^^ 10 sets of squats? that's too many IMO...

    For my squats I do 1 set of warm up and 3 working sets...
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  8. 05-17-2009, 11:49 PM #8
    wizard55
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    oh, well for every exercise I do. The first set is always a warm-up..I dunno if that helps or not.
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  9. 05-17-2009, 11:56 PM #9
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    Quote Originally Posted by wizard55 View Post
    oh, well for every exercise I do. The first set is always a warm-up..I dunno if that helps or not.
    It will..... as long as it's light just for warm up!
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  10. 05-18-2009, 12:05 AM #10
    wizard55
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    my warm-up is for example I start off with 20's to curl for warm up and 25's will be first working set.
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  11. 05-18-2009, 12:12 AM #11
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    Quote Originally Posted by wizard55 View Post
    my warm-up is for example I start off with 20's to curl for warm up and 25's will be first working set.
    IMO! If you first set is 25lbs I would do my warm up 15lbs...
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  12. 05-18-2009, 02:07 AM #12
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    i would put legs in the middle to give your upper body a rest.
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  13. 05-18-2009, 08:29 AM #13
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    The Deuce
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    Quote Originally Posted by jbm View Post
    ^^ 10 sets of squats? that's too many IMO...

    For my squats I do 1 set of warm up and 3 working sets...
    Well if its too many... Why am i growing... I dont get it... IF I am overtraining and do too many sets shouldnt my body be saying so? IF it was too much wouldnt I know so and wouldnt i not be making progress... IM confused bro.. HELP ME UNDERSTAND !!! lol
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  14. 05-18-2009, 09:50 AM #14
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    As JBM said, where the hell are your Hamstring exercises?!

    Also let's say if you warm up on squats( I usually do 3 warm-up sets), and then do your working sets, there's no need to, for example, warm-up again on leg presses.
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  15. 05-18-2009, 09:53 AM #15
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    Quote Originally Posted by The Deuce View Post
    Well if its too many... Why am i growing... I dont get it... IF I am overtraining and do too many sets shouldnt my body be saying so? IF it was too much wouldnt I know so and wouldnt i not be making progress... IM confused bro.. HELP ME UNDERSTAND !!! lol
    Every individual is different. That may work for you. I used to do 8 sets of squats in Highschool. 2 warm up and 6 working. I had mammoth legs. Now I cudnt imagine going over 5 sets total.
    If it works for you keep going.
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  16. 05-18-2009, 09:57 AM #16
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    Oh and I'm wondering why you put legs as your last workout of your split?

    I'd put leg day on monday when you're energized again after the weekend break!
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  17. 05-18-2009, 07:31 PM #17
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    Quote Originally Posted by The Deuce View Post
    Well if its too many... Why am i growing... I dont get it... IF I am overtraining and do too many sets shouldnt my body be saying so? IF it was too much wouldnt I know so and wouldnt i not be making progress... IM confused bro.. HELP ME UNDERSTAND !!! lol
    Maybe you are different.... lolol!

    To each his own...
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  18. 05-19-2009, 06:41 PM #18
    wizard55
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    Oh, can u guys help me figure out a split with legs earlier on in the week to give my upper body a rest? Also, when I reduce everything by one set should I increase the weight to what I would start with on my second set when doing 4 sets?

    Thanks guys.
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  19. 05-19-2009, 06:46 PM #19
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    Quote Originally Posted by wizard55 View Post
    Monday: Chest

    Incline dumbbell press 4x8-10
    Incline Flys 4x8-10
    Flat dumbbell press 4x8-10
    Cable crossovers 4x-10-12

    Tuesday: Back

    wide grip pull ups 3x8-10
    deadlifts 4x6-10
    bent over bb row 4x6-10
    t-bar rows 4x8-10
    close grip pull down 4x6-10

    Wednesday: Shoulders

    Arnold press 4x-6-10
    Military Press 4x-6-01
    Cable lateral raise 4x6-10
    Bent over cable rear deltoid raise 4x8-10

    Thursday: Arms

    Rope extensions 4x6-10
    Skullcrushers 4x6-10
    overhead tricep extension 4x6-10
    preacher curls 4x6-10
    standing alternate dumbbell curl 4x6-10
    cable rope hammer curl 4x8-10

    Forearms:

    dumbbell wrist curl
    dumbbell reverse wrist curl

    Friday: Legs

    Squats 4x6-10
    leg press 4x6-10
    leg extensions 4x8-10
    seated calf raises 4x10
    sometimes I throw in another calve exercise
    way too many sets bro
    try to bring your sets down, you are going over train like crazy and may cause some injuries.

    and main important thing, to get good growth and muscle mass.
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  20. 05-19-2009, 06:47 PM #20
    wizard55
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    also..I forgot to post hamstring exercise I usually just do seated leg curls
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