Please critique my current workout...

[HyPeRtRoPhIc]

why are you taken dy three off? id throw your legs in there and have shoulders on thursday

[stack_it]

What rep range are you doing all of these sets in?

I think you should drop the tris down to two sets instead of 3 after chest and do the same for bi's after back. Since you're already hitting them as a secondary during the first part of the night it doesn't take much. Then you are hitting them again on there own day so it may be close to overtraining them.

That's a pretty light leg routine. Add in leg presses or straight leg deadlifts.

On back night I would do the t-bar rows early in the night. Either first or second. It's a big mass movement and you'll be able to go heavier that way.

[BrysZ]

What rep range are you doing all of these sets in?

I think you should drop the tris down to two sets instead of 3 after chest and do the same for bi's after back. Since you're already hitting them as a secondary during the first part of the night it doesn't take much. Then you are hitting them again on there own day so it may be close to overtraining them. I agree dropping both down to two sets

That's a pretty light leg routine. Add in leg presses or straight leg deadlifts.I had leg presses in there but with shoulders it became a looonnngggg night and I ran out of steam...how about 7 sets of squats instead????

On back night I would do the t-bar rows early in the night. Either first or second. It's a big mass movement and you'll be able to go heavier that way.

sounds good...thanks

^^^^^^^

[stack_it]

Only other problem I could see is by only taking one day off in between bi/tri and chest/tri. Your tris more than likely haven't had time to recover.

[BrysZ]

Only other problem I could see is by only taking one day off in between bi/tri and chest/tri. Your tris more than likely haven't had time to recover.

I can understand that concern...especailly since I tend to need extra time for triceps to heal....I will keep close attention to how they feel going into Day One and might have to adjust things if they seem too sore

[stack_it]

Brysz could you move calves to arm day and put the presses in there? That should keep it close to the same workout time and arms should be a fairly quick night so adding in calves shouldn't be hard.


I lift with a 4 day routine and this is what I do.

Monday - legs
Tuesday - chest tri
Wednesday - back bi
Thursday or Friday - shoulders calves.

You could still take wed off and go mon, tues, thurs, fri.

[BrysZ]

Brysz could you move calves to arm day and put the presses in there? That should keep it close to the same workout time and arms should be a fairly quick night so adding in calves shouldn't be hard.


I lift with a 4 day routine and this is what I do.

Monday - legs
Tuesday - chest tri
Wednesday - back bi
Thursday or Friday - shoulders calves.

You could still take wed off and go mon, tues, thurs, fri.

I like that routine. I recently added in the extra arm workout because of my lacking success in that area. That is why scheduling gets hard for me when going with the four days per week. If I took out the extra arm workout I would have plenty of time.

[BrysZ]

Brysz could you move calves to arm day and put the presses in there? That should keep it close to the same workout time and arms should be a fairly quick night so adding in calves shouldn't be hard.


I lift with a 4 day routine and this is what I do.

Monday - legs
Tuesday - chest tri
Wednesday - back bi
Thursday or Friday - shoulders calves.

You could still take wed off and go mon, tues, thurs, fri.

Also calves I superset with leg curls so I don't use up much or any time. How about adding in leg extensions? I could superset leg extensions, leg curls, and calves in a rotation with no rest...just an idea?

[stack_it]

Also calves I superset with leg curls so I don't use up much or any time. How about adding in leg extensions? I could superset leg extensions, leg curls, and calves in a rotation with no rest...just an idea?

That would help. Make sure you are still taking breaks in between supersets. Meaning do your sets, rest, then do your sets again.

[BrysZ]

Only other problem I could see is by only taking one day off in between bi/tri and chest/tri. Your tris more than likely haven't had time to recover.

You had it dead on...went to do chest Saturday and triceps were still pretty burnt up from the arm workout two days before...

What do you think of this

Chest/Triceps
Back/Biceps
Off
Legs/Shoulders/Triceps
Biceps/Traps
Off
Repeat

[stack_it]

You had it dead on...went to do chest Saturday and triceps were still pretty burnt up from the arm workout two days before...

What do you think of this

Chest/Triceps
Back/Biceps
Off
Legs/Shoulders/Triceps
Biceps/Traps
Off
Repeat

That will work if you really wanna train arms twice per week. Just be careful not to overtrain.

Many people see great results with just hitting bi's and tris after back and chest only.

So something like this would work for that.
Chest/tris
Back/bi's
Off
Shoulders
Legs
Off
Repeat

[BrysZ]

That will work if you really wanna train arms twice per week. Just be careful not to overtrain.

Many people see great results with just hitting bi's and tris after back and chest only.

So something like this would work for that.
Chest/tris
Back/bi's
Off
Shoulders
Legs
Off
Repeat

Thanks...I might switch to this if arms twice a week doesn't produce any results. I have added about 15-20 pounds to my ez bar curls and about 10-15 pounds to my skull crushers though. But its hard to tell for sure because its a big difference in strength from doing arms after chest or back or doing arms alone on their own day...

[BrysZ]

why are you taken dy three off? id throw your legs in there and have shoulders on thursday

I agree but at my age (44) I really need a day off after two on...otherwise my last two days are not as productive.

[HyPeRtRoPhIc]

I agree but at my age (44) I really need a day off after two on...otherwise my last two days are not as productive.

o ok understand bud, sounds good to me then