Guys could you please critique this routine.

[Anabolic_Minds]

This is a routine i found some years ago, I used to follow it and I really liked it. I had a good pump from it. I came across it recently and was wondering what you guys felt about it.

Monday:

Cable Tricep Pushdowns superset w/
Standing Curls (EZ curl bar)

* Set 1: 15 reps (warm-up)
* Set 2: 12 reps
* Set 3: 10 reps
* Set 4: 10 reps
* Set 5: 8 reps (drop weight and do another 8 reps)

Close Grip Bench Press superset w/
Preacher Curl Machine

Close Grip Bench Press:
o Set 1: 10 reps
o Set 2: 10 reps
o Set 3: 8 reps ( do a double drop set of 8 reps each)

Preacher Curl Machine
o Set 1: 12 reps
o Set 2: 12 reps
o Set 3: 8 reps do a double drop set of 8 reps each)

Tricep Dip Machine superset w/
Seated Dumbbell Curls

Tricep Dip Machine

o 12 reps x 3 sets

Seated Dumbbell Curls

o 10 reps x 3 sets

Tuesday:

Pulldown 4 x 10-15

Barbell Row 4 x 8-12

One-Arm Dumbbell Row 3 x 10 (each arm)

Supersetted with Hammer Strength Pulldown 3 x 10-12

Deadlifts (if you have the balls) 3 x 10

Wednesaday

* Leg Extensions: 4 sets, 12-15 reps
* Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
* Leg Press: 4 sets, 10 reps
* Barbell Squats: 3 sets, 10 reps
* Lying Leg Curls: 4 sets, 10-12 reps
* Standing One-Legged Curls: 4 sets, 10-12 reps
* Stiff-Legged Deadlifts: 3 sets, 10-12 reps

Thursday

1. Incline BB/DB Press - 5 sets x 15-12-10-10-8 reps
2. Flat Bench Dumbbell Press - 3 x 12
3. Incline Dumbbell Flye - 3 x 12
4. Cable Crossover - 2 x 15

friday

* Side Laterals: 5 sets x 15-12-10-10-8 reps
* Reverse Dumbbell Flyes: 4 x 12-10-10-8
* Seated Barbell/Dumbbell Press: 4 x 10-10-10-10
* Shrugs on the Smith Machine (optional, if not done already): 5 x 12

I added some cardio and abs 3 times a week.
What do you think about this routine?

[MACHINE5150]

the problem i am seeing is that you are not giving oyur biceps enought time to recover by working arms the day before doing back... as all back exercises use biceps as secondary muscles.

this si my routine:
Sunday – OFF

Monday – Back & Bi’s
4x8-12 Lateral Wide Grip Pull downs (to failure)
3x8-12 Sitting V-Grip Rows
3x8-12 Standing T-Bar Rows (to failure)
3x8-12 Preacher Curls
3x16-24 Alternating Dumbbell Curls (to failure)

15-20 minutes of cardio

Tuesday - Legs & Core
3x8-10 Squats
3x10-12 Leg Press
3x12 Leg Extensions (to failure)
3x12 Hamstring Curls (to failure)
4x12 Calf Raises
3xfailure Plank exercises
3xfailure Ball Static Bridges

Wednesday – Chest & Tri’s
4x8-10 Bench Press (to failure)
3x8-12 Dumbbell Bench Press
3x8-12 Incline Dumbbell Bench Press
3x8-12 Cable Cross Over (to failure)
3x8-12 Rope Tricep Push downs
3x8-12 Weighted Dips (to failure)

15-20 minutes cardio

Thursday – OFF

Friday – Shoulders, Neck & Bi’s
3x16-20 Front/Side Alternating Dumbbell Raises
4x8-10 Dumbbell Shoulder Press
3x8-10 Shrugs (to failure)
3x8-12 Preacher Curls
3x8-12 Isolated Dumbbell Preacher Curls (to failure)
3x12-15 Weighted Neck Raises

15-20 minutes of cardio

SATURDAYS I EITHER HAVE A RUGBY GAME OR I DO THIS:

Saturday – Legs, Forearms & Core
4x8-12 Dead Lifts
3x8-12 Abductor Machine
3x8-12 Adductor Machine
3x8-12 Wrist Curls (for forearms)
3xfailure Plank exercises
3xfailure Ball Static Bridges

[Anabolic_Minds]

thanks machine, would u say switching days and giving arms more time to rest could work here?

I've followed routines before where u do back and bis, and tris and chest together, but honestly i like to hit my arms completely in one day, But thats just me.

I like ur routine i'll bookmark this and give it a try later.

Thanks!

[Anabolic_Minds]

Anyone?

[pstacks]

thanks machine, would u say switching days and giving arms more time to rest could work here?

I've followed routines before where u do back and bis, and tris and chest together, but honestly i like to hit my arms completely in one day, But thats just me.

I like ur routine i'll bookmark this and give it a try later.

Thanks!

i'd say the easiest way is to switch legs and back. Or do something like chest mon, back tues, legs wed, shoulders thurs, arms fri. Personally I like to keep 72 hours in between muscle groups that use eachother unless I am hitting them in the same workout (if that makes sense). For example, I do:

day 1: chest/tris
day 2: rest
day 3: back/bis
day 4: rest
day 5: shoulders/traps
day 6: legs
day 7: rest

that way I have 3 days in between shoulders and chest/tris. I'm not cheating myself on any of those muscle groups. By doing back the day after bis, your back doesn't get as good of a workout because your bis are shot. On top of that, your bis are suffering because their recovery is hindered.