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  1. #1
    thex95's Avatar
    thex95 is offline Senior Member
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    Jun 2010
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    Critique my routine!

    Day 1
    Exercise Sets Reps
    Chest
    Bench Press 5 5
    Incline Dumbell 4 6
    Decline Press 4 6
    Barbell Fly's 3 8
    Biceps
    EZ curl 4 6
    Preacher Curl 4 6
    Seated Hammer Curl 3 8
    Abs- Cable Crunch/Weighted leg raise/Weighted side dip 4/15,3/15,3/15

    Day 2
    Exercise Sets Reps
    Back
    lat pulldown 5 5
    dbell lat pull 4 6
    Deadlift 3 8
    Tbar Row 4 6
    Cable Pull 3 8
    Barbell Shrug 4 6


    Day 3
    Exercise Sets Reps
    Shoulders
    Seated mil press 5 5
    Dbelll press 4 6
    Front pull 4 6
    Front Raise 3 8
    Triceps
    Close Grip Press 4 6
    Tri raise 4 6
    Tricep Pushdown 3 8
    Abs- bar leg raises, Bicycle Crunch, Swiss Ball Plank, superset 4/15

    Day 4 (all supersets)
    Exercise Sets Reps
    Legs
    Squat/leg curl 4 8
    Barbell pull/v pulldown 3 8
    Bbell bench/incline flys 3 8
    Arnolds/bent fly 3 8
    Skullcrusher/tri kic 3 8
    Close grip curl/zotman 3 8
    Barbell shrugs/calve raise 3 8


    Abs - Weighted decline sit up, Decline leg kicks ,Side Plank 4/15,3/15,3,1 minute each

    Cardio- 3 times a week, interval sprinting for 20 minutes.

    Right now my goal is to add a lot of muscle to my upper body as I am lower body dominant. Looking to HOPEFULLY add 10 lbs of muscle to my upper body this summer, more relastically maybe 5. I am thinking of switching away from 5*5 for shoulders to dropsets which someone on here told me about.

    If you guys can think of a way to critique this to aid in better gains please let me know. Thanks a ton!

  2. #2
    thex95's Avatar
    thex95 is offline Senior Member
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    My biggest concern is if I should increase reps for exercises to increase lean muscle gain?

  3. #3
    abstetic is offline Banned
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    Quote Originally Posted by thex95
    My biggest concern is if I should increase reps for exercises to increase lean muscle gain?
    The increase in reps give more definition but higher weight low reps give u mass my advice is to increase your weight to your 10 rep max and do that for 3 sets cuz that will get you cutt and big

  4. #4
    thex95's Avatar
    thex95 is offline Senior Member
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    Quote Originally Posted by abstetic View Post
    The increase in reps give more definition but higher weight low reps give u mass my advice is to increase your weight to your 10 rep max and do that for 3 sets cuz that will get you cutt and big
    right on man thanks for the advice

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