Workout routine PLEASE CRITIQUE!

**Fordfan01** · 12-12-2006, 10:48 PM

Monday: chest and tris
Flat bench - pyramid 8,6,4,3,2,1
incline bench - 3 x 6
flys - 3 x 8
close grip bench - 3 x 10
nosebreakers - 3 x 8
machine pushdowns - 3 x 8
dips - 2 x 20

Tuesday: bis, shoulders, and back
barbell curls - 3 x 10
machine curls - 3 x 8
military press - 3 x 8
pull downs or rows or both - 3 x8
shrugs - 3 x 15

Wednesday: legs
squats - 3 x 15
leg press - 3 x 15
calf raises - 3 x 25

Thursday: Same as monday

Friday: same as tuesday

Saturday and Sunday off

I am trying to gain a lot of mass and i do heavy sets with all of these. This has been my workout for a long time and i have made great gains on it both strength and mass gain. However i have been out of the gym for a while due to a tragic death in the family. I am ready to hit the gym harder than ever and i got a great bulking diet set up. So i just want to make sure i got the best workout for what i want. Hopefully yall can help me out

**MuscleScience** · 12-12-2006, 10:58 PM

Looks like your missing some hamstring exercises, you dont want to have an imbalance of strength between your quads and your hamstrings. If that occurs knee problems are not far behind.

**Fordfan01** · 12-12-2006, 11:07 PM

Im not real big on legs cause i was a cross country runner for 4 years and i have well developed legs. But wat r some good ham exercises?

**MuscleScience** · 12-12-2006, 11:09 PM

Leg curls, Lunges, Strait leg dead lift, or romanian dead lifts. all will help

**Fordfan01** · 12-12-2006, 11:13 PM

thanks man but other than the legs how was everything else?

**MuscleScience** · 12-12-2006, 11:20 PM

need a few more isolating shoulder exercises. lateral raises, front raises, internal and external rotation

**Fordfan01** · 12-12-2006, 11:40 PM

Sounds good ill try to incorporate them into my workout thanks MS

**MuscleScience** · 12-12-2006, 11:51 PM

no problem, any time

**DutchCowboy** · 12-13-2006, 07:08 PM

You need much, much more rest than just sat and sun with that routine. You ought to try out the HIT program that is attached at the top of this page.

**Fordfan01** · 12-13-2006, 10:59 PM

Even though i only do legs on wednesday?

**Motion** · 12-14-2006, 01:08 PM

Originally Posted by DutchCowboy

You need much, much more rest than just sat and sun with that routine. You ought to try out the HIT program that is attached at the top of this page.

Yeah I agree, 5 days in a row is too much for most people. I am getting great results from a 3 day/week routine right now.

**Fordfan01** · 12-14-2006, 02:31 PM

Wat if i threw in my legs on tues-thurs and rested on wed sat and sun would that be enough rest or does it need to b consecutive days?

**Conan the Librarian** · 12-14-2006, 03:30 PM

Didn't see much lower back or hams.

Solution for both = dead lifts. Especially if you say you are going for mass.

Also. like someone else said, throw in some side or rear deltoid.

**zodiac666** · 12-14-2006, 04:33 PM

if your workouts are intense i would also agree with more rest. also your back is a huge group of muscles and needs more exercises, and it is a bad idea to do bi's before back because you dont want your bi's to fail before your back while doing your back exercises.