Current Routine...Critique Appreciated

**MoneyAddyct** · 07-19-2006, 12:50 PM

I just posted my diet in the diet forum so I figured I'd post my workout as well. It seems rather basic compared to the majority of routines I see around here so it might be time for it to be updated.

This is my "official" workout. Since starting with the No-Xplode, once I'm in the gym it's hard for me to leave so I've been experimenting with some other exercises. But at the moment, the ones below I've been doing consistently for a few months now. If I see that I like some of the experimental exercises better then I'll either switch or rotate them out with the ones below at a later date.

Mon - Back
Shrugs (x3)
Chin-Ups (x2)
Wide-Grip Pull-downs (x3)
Deadlifts (x2)
Seated Row (x2-3)
Bent-Over Dumbell Row (x2-3)

Tues - Triceps
Tricep Dips (x3)
Skullcrushers (x3)
Push-Downs (x2)

Wed - Off

Thurs - Legs
Squats (x3)
Leg Press (x3)
Seated Extension (x3)
Leg Curl (x3)
Calf Raise (x3)

Fri - Biceps
Barbell Curl (x3)
Incline Dumbell Curl (x3)
Hammer Curls (x2)

Sat - Chest/Shoulders
Flat Bench (x3)
Incline Bench (x3)
Side Laterals (x3)
Shoulder Press (x2)
Bent-Over Dumbell Row (x3)
(I do the bent overs slightly different on Mon than I do on Sat. On back day they work the lats, on shoulder day they work the anterior head.)

6-8 reps per set, every set done to failure within rep range

What does everyone think? Thanks.

MoneyAddyct

**Njectable** · 07-19-2006, 04:44 PM

i would not be doing biceps and triceps on their own separate days, if you wanna isolate your arms, then do one day for arms, don't split up 2 small muscle groups like that and put them on their own day. Secondly for your back day i think your first movement should be a compound one such as deadlifts, and u should be doing more then 2 sets, i'd say 3 or 4, i wouldn't recommend having deadlifts right smack in the middle of ur routine.

**DutchCowboy** · 07-19-2006, 04:54 PM

wouldn't work for me. I would keep your sets on back at no lower than 3. I would pair tris with chest and change the exercises.

**Natty99** · 07-19-2006, 08:35 PM

For back your doing several very simialr excersises (ie. chin ups and pull downs / seated row and dumbell row) I usually do shrugs last becasue their already pretty trashed by then.

Try something like this.

Chinups
Bent over rows
Deadlifts
Shrugs

you could even throw in bi's after this.

Flat bar curls
DB Hammers

**MoneyAddyct** · 07-19-2006, 09:53 PM

I've tried doing bi's on the same day as back and by the time I get to my bis I have no umpth left in them to do anything so I do them on a separate day. However, I've done tris and bis on the same day before and I enjoy it. So how bout:

Mon - Back
Chinups x3
Bent over rows x3
Deadlifts x3
Shrugs x3

(or deads first?!)

Tues - Tris/Bis
Tricep Dips x3
Skullcrushers/overhead tricep press (sometimes crushers bothers the wrists) x3
Push-Downs x3
Barbell Curl x3
Incline Dumbell Curl x3
Hammer Curls x3

Wed - Off

Thurs - Legs
Squats x3
Leg Press x3
Seated Extension x3
Leg Curl x3
Calf Raise x3

Fri - Chest/Shoulders
Flat Bench x3
Incline Bench x3
Side Laterals x3
Shoulder Press (x2)
Bent-Over Dumbell Row x3

How does that look?

I really hate the days I don't get to the gym so I prefer to workout 5 days a week, but if I'd see better results doing another type of split, then I'm all for it esp. when it comes to my arms since they are by far my weakest muscle group in terms of size (those and calves).

Thanks for the help guys.

**DutchCowboy** · 07-19-2006, 10:16 PM

Originally Posted by MoneyAddyct

I've tried doing bi's on the same day as back and by the time I get to my bis I have no umpth left in them to do anything so I do them on a separate day. However, I've done tris and bis on the same day before and I enjoy it. So how bout:

what does this tell you? This is exactly why you should work the biceps after back. They are already worked now you just need to polish them off.

**MoneyAddyct** · 07-19-2006, 10:18 PM

Really? Hmm...I always thought if they didn't have any umph I wouldn't get a good workout and should do them on a day when I feel like I can lift a barbell more than twice.

**Natty99** · 07-20-2006, 08:38 AM

Dont do bi's the day after back.....the'll already be healing+growing

**MoneyAddyct** · 07-20-2006, 01:10 PM

So how bout legs tues, off wed, and bis/tris thurs then?

**DutchCowboy** · 07-20-2006, 03:42 PM

Originally Posted by MoneyAddyct

Really? Hmm...I always thought if they didn't have any umph I wouldn't get a good workout and should do them on a day when I feel like I can lift a barbell more than twice.

They don't have any umph because they are already worked from doing back! Train them before back or adjust your back routine so you don't target the biceps.

**MoneyAddyct** · 07-20-2006, 11:40 PM

Thanks for the replies. Anyone else wanna comment?

**godkilla** · 07-21-2006, 04:27 AM

Originally Posted by MoneyAddyct

I've tried doing bi's on the same day as back and by the time I get to my bis I have no umpth left in them to do anything so I do them on a separate day. However, I've done tris and bis on the same day before and I enjoy it. So how bout:

Mon - Back
Chinups x3
Bent over rows x3
Deadlifts x3
Shrugs x3

(or deads first?!)

Tues - Tris/Bis
Tricep Dips x3
Skullcrushers/overhead tricep press (sometimes crushers bothers the wrists) x3
Push-Downs x3
Barbell Curl x3
Incline Dumbell Curl x3
Hammer Curls x3

Wed - Off

Thurs - Legs
Squats x3
Leg Press x3
Seated Extension x3
Leg Curl x3
Calf Raise x3

Fri - Chest/Shoulders
Flat Bench x3
Incline Bench x3
Side Laterals x3
Shoulder Press (x2)
Bent-Over Dumbell Row x3

How does that look?

I really hate the days I don't get to the gym so I prefer to workout 5 days a week, but if I'd see better results doing another type of split, then I'm all for it esp. when it comes to my arms since they are by far my weakest muscle group in terms of size (those and calves).

Thanks for the help guys.

not bad, i would switch tuesday and friday though.

**MoneyAddyct** · 07-21-2006, 07:45 AM

Originally Posted by godkilla

not bad, i would switch tuesday and friday though.

Why, exactly? Just curious.

**MoneyAddyct** · 07-25-2006, 03:02 AM

bump - still curious about the tues/fri switch.

**IronReload04** · 07-25-2006, 05:56 AM

Originally Posted by MoneyAddyct

I just posted my diet in the diet forum so I figured I'd post my workout as well. It seems rather basic compared to the majority of routines I see around here so it might be time for it to be updated.

This is my "official" workout. Since starting with the No-Xplode, once I'm in the gym it's hard for me to leave so I've been experimenting with some other exercises. But at the moment, the ones below I've been doing consistently for a few months now. If I see that I like some of the experimental exercises better then I'll either switch or rotate them out with the ones below at a later date.

Mon - Back
Shrugs (x3)
Chin-Ups (x2)
Wide-Grip Pull-downs (x3)
Deadlifts (x2)
Seated Row (x2-3)
Bent-Over Dumbell Row (x2-3) FLIP FLOP THESE 2

Tues - Triceps TO MANY SETS FOR SUCH A SMALL MUSCLE GROUP FOR MY TASTE. SHOULD BE AT THE END OF A PUSHING TYPE WORKOUT. ARMS PERIOD DONT GET THEIR OWN DAYS
Tricep Dips (x3)
Skullcrushers (x3)
Push-Downs (x2)

Wed - Off

Thurs - Legs
Squats (x3)
Leg Press (x3)
Seated Extension (x3) CAN A SEATED EXTENSION REALLY DO ANYTHING THAT SQUATS ARENT GONNA DO?
Leg Curl (x3) MAYBE SUB THE EXTENSIONS IN WITH SOME STRAIGHT LEGGED DEADS
Calf Raise (x3)

Fri - Biceps SAME THING AS TRICEPS
Barbell Curl (x3)
Incline Dumbell Curl (x3)
Hammer Curls (x2)

Sat - Chest/Shoulders YOU'LL PROBABLY HAVE A HELL OF A TIME PRESSING WITH SORE BICEPS. PUT 1 OR 2 SETS OF ARMS ACCORDINGLY AFTER PRESSING OR PULLING AND YOU WILL BE MINT
Flat Bench (x3)
Incline Bench (x3)
Side Laterals (x3)
Shoulder Press (x2)
Bent-Over Dumbell Row (x3)
(I do the bent overs slightly different on Mon than I do on Sat. On back day they work the lats, on shoulder day they work the anterior head.)

6-8 reps per set, every set done to failure within rep range

What does everyone think? Thanks.

MoneyAddyct

JUST MY SUGGESTIONS IN CAPS. MY 2 CENTS. ITS UP TO YOU.

PERSONALLY I WOULD NEVER DO AS MUCH VOLUME AS YOUR DOING AS I FIND IT DOES MORE HARM THAN GOOD SOMTIMES AND ISNT NECESSARY AND JUST PROLONGS RECOVERY

**BullDogg20** · 07-25-2006, 06:49 AM

Originally Posted by MoneyAddyct

I just posted my diet in the diet forum so I figured I'd post my workout as well. It seems rather basic compared to the majority of routines I see around here so it might be time for it to be updated.

This is my "official" workout. Since starting with the No-Xplode, once I'm in the gym it's hard for me to leave so I've been experimenting with some other exercises. But at the moment, the ones below I've been doing consistently for a few months now. If I see that I like some of the experimental exercises better then I'll either switch or rotate them out with the ones below at a later date.

Mon - Back/ Biceps

Shrugs (x3)
Chin-Ups (x2)4sets
Wide-Grip Pull-downs (x3)
Deadlifts (x2)3 sets
Seated Row (x2-3)
Bent-Over Dumbell Row (x2-3)

Biceps
Barbell Curl (x3)
Incline Dumbell Curl (x3)
Hammer Curls (x2)
Cable Curls (2-3)

Tues - Shoulders / Triceps
Front Delt raises (x3)
Side Laterals (x3)
Shoulder Press/behind neck (x3)
Shoulder Press/front(x3)

Tricep Dips (x3)
Skullcrushers (x3) if you cant do these properly do dumbell extensions
Push-Downs (x3)

Wed - Off

Thurs - Legs
Squats (x3)
Leg Press (x3)
Seated Extension (x3)
Leg Curl (x3)
Calf Raise (x3)

Fri - off

Sat - Chest
Flat Bench (x3)
Incline Bench (x3)
Decline Bench (x3)
Dumbell Flys or Cable Flys/Crossover (x3)

(I do the bent overs slightly different on Mon than I do on Sat. On back day they work the lats, on shoulder day they work the anterior head.)

6-8 reps per set, every set done to failure within rep range

What does everyone think? Thanks.

MoneyAddyct

I highlighted what i think should be changed in Bold and just added some things it can be modified to fit into your daily routine,what i wrote is just my opinion, but i do think this will work allot better for you.

you could also have a day where you fo Bi' and tri's instead of on their own or with other bodyparts, this works well also

**Canadiantiger** · 07-26-2006, 09:27 PM

This is my current split. I find no overlap with it.

Mon-Chest
Tues- Back & Bis
Wed- Off
Thurs- Legs
Fri- Shoulders & Tris.

**MoneyAddyct** · 07-27-2006, 12:30 PM

Thanks guys for your replies! I really appreciate it. For the past few months I've had a ganglion cyst on my left wrist. It often occurs when there is a tear in the ligaments overlying the lining of tendons or joints and the lining herniates out of the ligamentous defect causing a bump under the skin. It hadn't been causing me pain until now. It made bench and skulls and some other exercises damn near impossible. So I had it drained. Unfortunately the doc said no weight-lifting for a week. When I'm able to start again I will put together a routine that's an amalgamation of sorts taken from the suggestions above. Thanks again!

Money

**MoneyAddyct** · 07-27-2006, 12:32 PM

Also....when classes start back for me...I don't have class til around 4pm on Mon, I'm off Wed and Fri, and I'll pretty much have class all day Tues/Thurs. So I'm going to try to base my workout schedule around that. What about something like:

Mon - Back
Tues - Chest
Wed - Off
Thurs - Legs
Fri - Bis/Tris?

Actually, that's really not based on my schedule at all now that I'm looking at it.