Routine for Critique

[Getinbgr]

Implementing the various bits and pieces of information I have received through this forum, I have settled on a regular routine. Please provide comments and suggestions for improvement.

Characteristics:

I weigh 175 llbs at am 5'11" tall. I am primarily an ectomorph. Mr body fat is 11%.

Relevant History:

I lifted seriously for about 14 months between 2001 and 2002. During that time, I had my weight up to about 185. Between 2002 and 2006, I lifted only sporadically. I resumed serious lifting two months ago.

Routine:

I am lifting for two consecutive days followed by one day of rest. My split is as follows:

Day 1 (Chest and Triceps)--
Flat Bench: 1X12, 1X8, 1X6, 1X4
Incline or Flat Bench (alternate): 1X10, 1X6, 1X4
Cable Flys: 3X6-10

Skull Crushers: 4 Sets
Cable Pulldowns: 6 Sets using variations to grip

Day 2 (Biceps and Back)--
Lateral Pulldowns (Wide Grip): 4X
Lateral Pulldowns (Narrow Grip): 3X
Seated Cable Rows (Narrow): 3X
Good Mornings: 3X
Shrugs: 4X
Pull Ups tp failure

Preacher Curls: 1X 12, 1X 8, 1X 6, 1X4
Wide Grip Curls using Straight Bar: 3X
Dumbell Concentration Curls: 3X

Day 3--
Off.

Day 4-- (Legs)
Squats: 4X
Leg Presses: 4X
Quad Ext.: 3X
Ham Ext.: 3X
Calf Raises: 4X

Day 5--
Repeat Progression

[passthetest]

i wouldnt incorporate some dips and deadlifts, and do you have shoulders?

[Ectoflab]

I am lifting for two consecutive days followed by one day of rest.

No you aren't.

Day 4 is a lift day. On day 5 you "repeat the progression" which i assume means you go back to day 1, then day 2, which are both lift days. As you have described it, you're routine is 3 on, 1 off:

chest, back, REST, {legs, chest, back, REST}, {legs, chest, back, REST}, and so on...

(Repeating pattern in {}'s.) You're only resting every 4th day. Probably not enough rest.


You could try this instead (what i used to do):

{chest, back, REST, legs, chest, REST, back, legs, REST}

-a chest/back/legs split like yours but with rest days shuffled in to create the 2 on, 1 off pattern. Works out to be a nine day routine. (Btw, I did shoulder work on chest day.)

I found this routine to be pretty grueling! If you search for "split" you'll find many many more ideas.

[Getinbgr]

I have not been directly wprking my shoulders.

I lift 2 days on followed by one day off. By "repeat progression", I mean that I go back to Day 1 routine, followed by Day 2 routine, followed by off day again.

[Ectoflab]

I lift 2 days on followed by one day off. By "repeat progression", I mean that I go back to Day 1 routine, followed by Day 2 routine, followed by off day again.

lol... So after legs day (day 4) you go back to chest (day 1) then back (day 2) then rest (day 3). I count 3 days in a row followed by a rest day. Another way to look at it is you have a 4 day routine with only one of those days being a rest day. 4-1=3.

Oh well, i tried...

[Getinbgr]

I see my error. Should look like this:

Chest/Tris

Back/Bis

OFF

Legs/Abs

Chest/Tris

OFF

Back/Bis

Legs/Abs

Off

Etc....