Routine Critique Please

**maxneo553** · 02-23-2009, 10:19 PM

Stats: 21, height 6'1, weight 187, BF 9.7%, Training 3 years hard, No Cycle exp.

I just wanted to run by my whole routine before i feel ready to start my cycle (tbol only 75mg for 10 weeks)

MONDAY = CHEST/TRICEP/ABS 150reps

C= Incline bench barbell press 3 x 6-8
C= Flat bench barbell press 3 x 6-8
C= Fly Machine 3 x 6-8
C= Machine Chest Press 3 x 6-8
T= Triceps extension 3 x 6-8
T= French Curl triceps Curl 3 x 6-8
T= Triceps kickback 2 x 6-8

WENSDAY = BACK/BICEP/CARDIO 20min

BA= Stiff Leg Dead lift 3 x 6-8
BA= Back Extensions 3 x 6-8
BA= Cable Lat Pulldown (machine) 3 x 6-8
BI= EZ barbell curl 3 x 6-8
BI= Hammer Curl 3 x 6-8
BI= Preacher Curls (Bicep Curl against a incline) 2 x 6-8

FRIDAY = SHOULDER/ CARDIO 30min

Machine shoulder press 3 x 6-8
Upright row 3 x 6-8
Barbell shrug 3 x 6-8
Dumbbell (or barbell) Wrist Curl 3 x 6-8

SATURDAY = LEGS/ ABS 220reps

Squat 3 x 6-8
Leg Extensions 3 x 6-8
Standing calf raise 3 x 6-8
Reverse Dumbbell (or barbell) Wrist Curl 3 x 6-8

Reps for my sets are 8 - 7 - 6

I lift until failure on first set and then lower the weight by approximately 20% (For Chest and Triceps 25-30%)

**maxneo553** · 02-25-2009, 09:21 PM

bump

**seriousmass** · 02-25-2009, 09:39 PM

I'd probably do some forearm exercises on my shoulder day. But other then that your schedule looks pretty standard. It'll produce some nice gains if run over a prolonged period.

Oh... I'd also do seated calf-raises on my leg workout day.

good luck with the training.

**XD-9** · 02-25-2009, 10:12 PM

Originally Posted by maxneo553

Stats: 21, height 6'1, weight 187, BF 9.7%, Training 3 years hard, No Cycle exp.

I just wanted to run by my whole routine before i feel ready to start my cycle (tbol only 75mg for 10 weeks)

MONDAY = CHEST/TRICEP/ABS 150reps

C= Incline bench barbell press 3 x 6-8
C= Flat bench barbell press 3 x 6-8 I would do DB here
C= Fly Machine 3 x 6-8
C= Machine Chest Press 3 x 6-8
T= Triceps extension 3 x 6-8
T= French Curl triceps Curl 3 x 6-8
T= Triceps kickback 2 x 6-8
I would get rid of the machine chest press and the tricep kickbacks and replace them with weighted dips.

WENSDAY = BACK/BICEP/CARDIO 20min

BA= Stiff Leg Dead lift 3 x 6-8
BA= Back Extensions 3 x 6-8
BA= Cable Lat Pulldown (machine) 3 x 6-8
BI= EZ barbell curl 3 x 6-8
BI= Hammer Curl 3 x 6-8
BI= Preacher Curls (Bicep Curl against a incline) 2 x 6-8
back routine needs help. You don't have any rows?
You may need to drop a few sets off of biceps if you ad in seated or bent-over rows.
Also I do rear delt on back day. wouldn't hurt as you aren't hitting them on your shoulder day anyway.

FRIDAY = SHOULDER/ CARDIO 30min

Machine shoulder press 3 x 6-8
I would throw in some side laterals here 3x 8-10
Upright row 3 x 6-8
Barbell shrug 3 x 6-8
Dumbbell (or barbell) Wrist Curl 3 x 6-8

SATURDAY = LEGS/ ABS 220reps

Squat 3 x 6-8
Leg Extensions 3 x 6-8
Standing calf raise 3 x 6-8
Reverse Dumbbell (or barbell) Wrist Curl 3 x 6-8
what are you doing for hams? Throw in some straight leg deads here. Also, I have had great success lately with high reps for legs. Sets of 20 on squats and 12-15 on secondary exercises.

Reps for my sets are 8 - 7 - 6

I lift until failure on first set and then lower the weight by approximately 20% (For Chest and Triceps 25-30%)

^^^Answers in bold

**maxneo553** · 02-26-2009, 06:21 PM

thanks for opinions guys

**StritationOrBust** · 03-04-2009, 07:09 PM

Hey budy. Routine looks preatty good, I would definatly say you should do something for middle back thickness. I do bent over rows because i like that it works your lower back a little bit at the same time. I don't know what that one guy was talking about with the straight leg deadlifts cause you already have those in the routine, he must have just missed it.

***FireGuy*** · 03-04-2009, 07:20 PM

What everyone ese said, row row row your boat.

**XD-9** · 03-05-2009, 12:02 AM

^^I meant Roman Deadlifts....for hammys!

**StritationOrBust** · 03-06-2009, 12:44 AM

yea, your probably right about the hammys. I do leg curls and good mornings along with straight leg and regular deadlifts so i hit them a lot. If i were you I would think about taking out back extensions and putting in good mornings.

**Nooomoto** · 03-06-2009, 09:13 AM

Looks pretty solid. The only thing I would change is getting rid of the fly machine, replace it with dumb-bells. I'd also ditch the machine chest press. If you're already doing it with the bar, the machine is just wasting time/energy.

**maxneo553** · 03-08-2009, 09:50 AM

I know some people said take out machine chest press but is it ok to include it if my chest (also biceps) is one of my lagging body parts compared to the rest of my body

**StritationOrBust** · 03-08-2009, 02:52 PM

If chest is lagging i would suggest critiquing your form. Instead of just blast up on your bench presss concentrate on using your chest muscles. Have to use a lot of mental focus for this, and maybe take the weight down a little bit. this will concentrate more on the pecs and alow you to still do a big compound free weight lift.