Trainer made routine seems weird

[goldtravel]

A buddy of mine who's a personal trainer/competitive bodybuilder set me up with a new routine, it seems weird to me the way it's set up maybe you guys have some input.

The whole thing looks out of place especially having biceps and triceps on their own day and the fact that Wednesday and Friday both hit Chest, he claims on day is upper chest and the other is lower.


Monday:

Squats 3 sets
Front Squats 2 sets
Leg Extensions 3 sets
Stiff Leg Deadlift 3 sets
Leg Curls 3 sets
Standing leg curls 3 sets
Seated Calf raise 3 sets
Standing calf raise 3 sets

Tuesday:
Reverse Bench Press 2 sets
Close Grip Bench Press 2 sets
Lying tricep extensions 3 sets
Cable rope pressdown 3 sets
reverse cable pressdown 2 sets
Reverse bar curls 3 sets
Wrist curls 3 sets

Wednesday:
Military Press 2 sets
Seated Dumbell press 2 sets
Side laterals 3 sets
Rear laterals 3 sets
Front Dumbell raise 3 sets
Incline Dumbell Press 3 sets
Incline Flyes 3 sets
Dumbell Shrugs 3 sets
Barbell Shrugs 3 sets

Thursday
OFF

Friday:
Deadlifts 3 sets
Wide Pullups 3 sets
Close grip cable pulldowns 3 sets
One hand dumbell rows 3 sets
Seated one hand Rows 3 sets
Hyperextensions 3 sets
Flat Bench Press 3 sets
Cable Crossover 3 sets
Seated Calf Raise 3 sets
Standing CAlf Raise 3 sets

Saturday:
Straight Bar bicep curl 3 sets
One handed bicep Curls 3 sets
Preacher Curl 3 sets
Hammer Curls 3 sets
Overhead dumbell extensions 3 sets
Reverse bar curls 3 sets
wrist curls 3 sets

Sunday
OFF

[maxdose]

Its a little high volume but I have used a similar in the past.

[_ripp3d_]

I agree with maxdose on the fact that the volume seems kind of high... Other than that it looks pretty good.

[goldtravel]

So what changes would you guys do, drop some sets or drop some excercises?

[_ripp3d_]

I would say either or. It all depends on what works for you and what you can handle. Some people might feel over trained with that while others wont. Personally I do 12 sets each muscle group and your doing twice as much...

[_ripp3d_]

I take that last post back. I mis interpreted your workout. Personally, Id drop 1 exercise from every muscle group your working, it looks one to much.

And you are doing 8 different exercises for legs, I wouldnt do more than 6.

[Twist]

I would get rid of that whole routine. Looks like waaaaayyy too much. Unless your stats look something like coleman I don't understand how you would do that correctly.

[HawaiianPride.]

Your PT just made an excellent guide to over-training. It seems like he thought of every exercise/movement he could find out of a book and stuck them all together into one template.

Hell when I'm on the juice I don't even go that high in volume. And the arrangement is crap. I would not heed his advice.

[BigBuck6]

Your PT just made an excellent guide to over-training. It seems like he thought of every exercise/movement he could find out of a book and stuck them all together into one template.

Hell when I'm on the juice I don't even go that high in volume. And the arrangement is crap. I would not heed his advice.

Precisely, who does wrist curls multiple times a week? I'll tell you who, weak little men who drink their protein shakes at the water fountain!

[Nooomoto]

Where's bench press (not reverse grip) and deadlift (not stiff-legged, that isn't really deadlifting)?? He left out two major compound movements. Awesome trainer!

[baseline_9]

Your PT just made an excellent guide to over-training. It seems like he thought of every exercise/movement he could find out of a book and stuck them all together into one template.

Hell when I'm on the juice I don't even go that high in volume. And the arrangement is crap. I would not heed his advice.

This is exactly what i was thinking

design a routine around these exercises;

Squat
Deadlift
Benchpress
Millitry Press
Bent Over Row

then add another exercise per bodypart and kick the sh1t out of urself

[Emperor9]

I wouldnt be able to walk after monday., lol