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  1. #1
    bigdylan is offline Junior Member
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    Routine Critique

    36 just started training again after a year absence. How does this look?

    Monday
    BenchPress 4x4-8
    Dips 4x6-8
    InclineDumbell 4x8
    CloseGripBench 4x8

    Tuesday
    Deadlifts 5x5
    BentOverRows 4x6-8
    LatPulldown 4x8
    BarbellCurls 4x8

    Wednesday
    Rest/Cardio

    Thursday
    Squats 5x5
    LegPress 3x10
    SLDL 4x8

    Friday
    MilitaryPress 4x5
    ArnoldPress 4x8
    DumbellFrontRaises 2x8-10
    DumbellSideRaises 2x8-10
    DumbellBackRaises 2x8-10
    Shrugs 4x8-10

    Saturday
    Bi/Tri Work and Cardio

  2. #2
    Older lifter is offline Anabolic Member
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    Just wondering what your goals are for this program,,, looking at the rep range it looks like a bulking program?

    Anyhow, i would not do this program.

    You have arm exercises in with two other days

    If it is bulking i would bring up the reps on some of the exercises ie;
    Bench press would go 3 x 6-8
    Dips 3 x 8-10
    incline bench 3 x 6-10
    drop close and maybe bring in cable cross-overs to get a good pump at the end working 3 x 8-10

    I would bring legs in here to allow rest on the upper body

    Squats 3/4 x 6-8
    Press 3 x 8-10
    SLDL 3 x 8-10
    Again you could throw in leg ext or leg curls pending what is the weakest part at 3 x 8-10

    Just me but i prefer at least 2 days off in a row but its up to you

    Dead 3 x 6-8
    bent 3 x 8 - 10
    Lats wide 3 x 8-10
    you could throw is some pull ups at the end or close grip running at 3 x 8-10

    Mil press 3 x 6-8
    Close grip upright row 3 x 8-10
    dumbbell flies side 3 x 8-10
    I would alternate the other flies with the standard ones above on other days
    Side rota lifts 3 x 8-10 (many forget the rota's, i feel they are very important and can help avoid pain and possible injury)
    Shrugs 3/4 x 8-10

    standing curls 3 x 6-8
    alt dumbbell curls 3 x 8-10
    lay tri ext 3 x 6-8
    single arm tri ext 3 x 8-10

    Abs twice a week working upper and lower independantly

    Now this is just an idea and if it is for bulk you may want to reduce the weight on each set so failure remains within the rep range.
    When i do a bulking program i go heavy and rest 2min between sets but the days workout is always done within 45mins to an hour.

    If you are not going for bulk i would change the program completly

    Focus on squeezing the target muscle and form and increase weight once you reach the upper rep target.

    OK mate, just an idea for you and welcome back to training, if this is what you want in a program and you do it right trust me you will be fcuked at the end of each session so take it easy in the beginning until your muscles have got back into what your doing, i would also change the exercises totally but still targeting the same part every 4-7 weeks so shocking continues

  3. #3
    green22's Avatar
    green22 is offline Senior Member
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    Id prob. throw in some extentions and curls on leg day. Other than that it looks fine to me.

  4. #4
    AdamGH's Avatar
    AdamGH is offline Senior Member
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    Quote Originally Posted by bigdylan View Post
    36 just started training again after a year absence. How does this look?

    Monday
    BenchPress 4x4-8
    Dips 4x6-8
    InclineDumbell 4x8
    CloseGripBench 4x8

    Tuesday
    Deadlifts 5x5
    BentOverRows 4x6-8
    LatPulldown 4x8
    BarbellCurls 4x8

    Wednesday
    Rest/Cardio

    Thursday
    Squats 5x5
    LegPress 3x10
    SLDL 4x8

    Friday
    MilitaryPress 4x5
    ArnoldPress 4x8
    DumbellFrontRaises 2x8-10
    DumbellSideRaises 2x8-10
    DumbellBackRaises 2x8-10
    Shrugs 4x8-10

    Saturday
    Bi/Tri Work and Cardio

    whats your goals for this routine? are you overweight and trying to lose weight? or just getting back in the groove of being fit?

  5. #5
    UberSteroids's Avatar
    UberSteroids is offline Anabolic Member
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    I am not gonna go about the rep ranges, you know what is good for you.

    I agree with green22.

    If you plan on doing your arms on Saturday, well, you cannot go to heavy on it because it may affect your workout on Monday.

    Other than that, looks good.

  6. #6
    in2shape's Avatar
    in2shape is offline Member
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    Quote Originally Posted by bigdylan View Post
    36 just started training again after a year absence. How does this look?

    Monday
    BenchPress 4x4-8
    Dips 4x6-8would put inclines here then your dips could alternate dips with a cable or db fly also
    InclineDumbell 4x8
    CloseGripBench 4x8 no need 4 tri here seem your doing by try later in week, would do cable x , seem your just starting back i would increase reps then as you start getting stronger again load up on the weight e.g. 12,10,8,8, inceasing weight as you go down in reps, or 10,8,8,6 still going 4 bulk

    Tuesday
    id do 3-4 sets wide grip close grip chin ups 2 fail great warm up and for overall strength
    Deadlifts 5x5
    BentOverRows 4x6-8
    LatPulldown 4x8
    BarbellCurls 4x8no need for these here if your doing by/try later in week

    Wednesday
    Rest/Cardio

    Thursday
    Squats 5x5
    LegPress 3x10
    SLDL 4x8need some hammy work curls + even leg ext maybe

    Friday
    MilitaryPress 4x5to much front shoulder work 3 ex's then only 1 for side, for rear and shrugs 2 is enough , personally i like 2 lateral ex's the wide look
    ArnoldPress 4x8
    DumbellFrontRaises 2x8-10
    DumbellSideRaises 2x8-10
    DumbellBackRaises 2x8-10
    Shrugs 4x8-10smith machine is great load up and smash em , pause at top can alt with db shrug bb shrug etc personally although you havent wrote it here id stay away from upright row no good 4 the shoulders

    Saturday
    Bi/Tri Work and Cardio
    [COLOR="red"]inc db's 4 x 10,8,8,6
    preacher curl
    db hammers
    21's

    tricep
    pull downs as above
    close grip press
    o h ext cable
    double dips (feet on bench and put weight plates on lap

    [/COLOR="red"]

    all of this is similar to what i do i rotate about 4 diff workouts every 4 weeks or so , rep ranges are JMO hope this helps
    Last edited by in2shape; 11-21-2008 at 09:14 PM.

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