Yates / Baseline Variation - Please critique

[jasc]

Thanks BL, I got the foundation of this from your thread and made a few changes

My strongpoints are chest/tri and my delts/back need the most attention, so I switched up the order and a few excercises.
Plus my chest/tri's were trained last friday and need more time to rest

Please critique

Mon - Back

Wide grip pull-ups
Iso Pull Down (cables)
Barbell Rows
High Cable Rows (wide grip)
Shrugs


Tues - Delts, Biceps

DB Press
Lying Side Laterals (Dumbell)
Lateral raises (machine) - side
Front Lateral raises (Dumbell)

Barbell Curls
Incline DB Curls


Wed - Off


Thurs - Quads, Hams, Calves

Leg extensions
Leg Press
Hack Squats

Seated Leg Curls

Standing Calf Raise
Seated Calf Raise


Fri - Chest, Triceps

Incline DB Flys
Incline DB Press
Flat DB Press
Pullovers
Dips
Cable Flys (High,Med,Low) 1 set of each

Tricep Push Downs
Skull Crushers

[baseline_9]

Thanks BL, I got the foundation of this from your thread and made a few changes

My strongpoints are chest/tri and my delts/back need the most attention, so I switched up the order and a few excercises.
Plus my chest/tri's were trained last friday and need more time to rest

Please critique

Mon - Back

Wide grip pull-ups Why wide.... your limiting ROM and NOT getting more stretch, think where Lat insertions are are and then think what make that distance further apart (closer grip).

Iso Pull Down (cables) Why two pull down movements? Have you not already take the Lats to and beyond failure in this type of 'Pulling Down' movement...
Barbell Rows
High Cable Rows (wide grip) Good, squeeze traps hard and pause at peak contraction on each rep.
Shrugs


Tues - Delts, Biceps

DB Press
Lying Side Laterals (Dumbell)
Lateral raises (machine) - side
Front Lateral raises (Dumbell)

Barbell Curls
Incline DB Curls Good, both arms at the same time... Otherwise youe simply resting and recovering during your set


Wed - Off


Thurs - Quads, Hams, Calves

Leg extensions
Leg Press
Hack Squats

Lying Leg curls first
Seated Leg Curls


Standing Calf Raise
Seated Calf Raise


Fri - Chest, Triceps

Incline DB Flys
Incline DB Press
Flat DB Press
PulloversDrop this... At least I would. Injury risk is too high IMO, shoulders!
Dips Too much, drop this
Cable Flys (High,Med,Low) 1 set of each

Tricep Push Downs
Skull Crushers

Are you doing the HIT stuff...

Warming up and then doing one set to failure in both the concentric and eccentric of the movement?

[JohnJames]

In my experiences and a few of my friends you cant get a good back without deadlifts and tbar rows. They are the bread and butter of a good back routine. My current back day is 6 sets of heavy deads, 6 sets of heavy tbar and 4 sets of bent over barbell rows. my lats have a nice width so im only focusing on thickness (most people neglect the thickness even tho they have wide enough lats. you wouldnt start any other nuscle group with a isolation exercise so why start legs with leg extensions. also your leg day should have some more attention to glutes and hams. maybe try some below parallel squats and lunges instead of your other compound movements for gutes, maybe 2 weeks per exercise and then swtich back to leg presses. and for hams add straight leg deads or lower back extentions. super setting leg curls with straight deads is a great way to really get those hams dmg'd and swelling out.