Thoughts on this routine

[gymstyle87]

BI’S​
1. STRAIGHT BAR CURL 3 SETS 6-8 REPS
2. EZ BAR CURL 3 SETS 6-8 REPS
1. REVERSE GRIP CURL 3 SETS 6-8
2. HAMMER CURLS 3 SETS 6-8 REPS*
1. INCLINE HAMMER CURL 3 SETS 6-8 REPS*
2. DBELL CURL 3 SETS 6-8 REPS*
1. ZOTTMEN CURLS 3 SETS 6-8 REPS
2. ANGLED DBELL HAMMER CURLS 3 SETS 6-8 REPS*
CONCENTRATION CURLS 3 SETS 6-8 REPS



TRI’S
SKULL CRUSHER 3 SETS 6-8 REPS (CLOSE GRIP BENCH W BAR TO FAILURE)
TRI PULL OVER 3 SETS 6-8 REPS
TRI PULL DOWN 3 SETS 6-8 REPS
CLOSE GRIP BENCH 3 SETS 6-8 REPS
DIPS IN B/T EACH AT LEAST 5 TIMES
DBELL TRI EXTENTION 3 SETS 6-8 REPS

LATS

CHIN UPS 3 SETS 8 REPS
WEIGHTED CHIN UPS 4 SETS 10-12 REPS
SEATED ROWS 4 SETS 8-10 REPS
DBELL ROW 4 SETS 8-10 REPS
WIDE GRIP PULL DOWN 4 SETS 8-10 REPS (BEHIND HEAD/ TO CHEST)

SHOLDERS

DBELL SHOLDER PRESS 4 SETS 8-10 REPS
DBELL SHURGS 4 SETS 8-10 REPS
MILITARY PRESS 4 SETS 8-10 REPS
UPRIGHT ROWS 4 SETS 8-10
DBELL LAT RAISES 4 SETS 8-10
DBELL FRON RAISES 4 SETS 8-10
BENT OVER LAT RAISES 4 SETS 8-10


CHEST

BENCH PRESS 3 SETS 6-8 REPS
DBELL BENCH PRESS 3 SETS 6-8 REPS*
INCLINE PRESS 3 SETS 6-8 REPS
DBELL INCLINE PRESS 3 SETS 6-8 REPS*
DECLINE PRESS 3 SETS 6-8 REPS*
STRAIGHT ARM DBELL PULL OVER 3 SETS 12 REPS
DBELL FLYS 3 SETS 6-8 REPS*
CABLE CROSS 3 SETS 6-8 REPS ( UPPER/ LOWER)
PECK DECK 3 SETS 6-8 REPS

Legs
SQUats 3 sets 6-8
Leg press 3 sets 6-8
Seated leg curl 3 sets 6-8
Leg extensions 3 sets 6-8
Stiff leg dead lift 3 sets 6-8
Calf raises 5 sets 10-12

[jamie1104]

Yupp

[gymstyle87]

Oh and it's 1 body part a day

[pasha]

Hey bro, so what are your goals? you are doing low reps which means you want to go heavy and gain muscle... but with this workout you are over training big time... i dont know maybe ur an animal and you can pump some serious iron.. Lol but you got too many exercises for each muscle group... other than that your training schedule looks good. the most exercises i have done for chest was 5... but you have 9... you just need 4... shoulders you got 7.. you need 3, 4 max.. bis and tris you need 3 or 4 max.. For back you got 5... that is ok... you can get away with 4... but its cool to try with 5... For legs do not do dead lifts and squats on the same day.. that puts a lot of stress on your body and could cause injury... allow 48 hours between the two.. if you take some of these exercises out of your training you can add abs, and cardio to fill in your workouts!

[Bevsta123]

soo you dont train your back?

[baseline_9]

I dont like it...

Too many sets.

Too many exercises and overlaps.

Too many training days.


Scrap it and start form scratch.... Here is something I am having a few people follow.... All movements are 2 sets unless otherwise stated


Mon - Back

Straight arm pulldowns (2 warm up sets)
Close Grip Pulldowns or pull ups
Close Grip cable rows
High cable row (pulling bar to chest)
Deadlift with shrug (shrug at top of deadlift) (2 warm up sets)
Hyper extensions (1 working set to failure)


Tue - Chest and Biceps

Incline Hammer or DB press (2 warm up sets)
Flat Press (BB, DB or machine)
Cable Crossovers (4 working sets)

Preacher Machine curl or concentrated curl (2 warm up sets)
Standing BB curl
Incline DB curl (1 working set)


Thu - Legs

Extensions (2 warm up)
Leg press (2 warm up)
Hack squat (1 working set)
Lying leg curls
SLDL (2 warm up sets)

Seated calf raise (3 working sets)
Standing calf raise (3 working sets)


Fri - Delts and Triceps

Overhead press (BB, DB or machine) (2 warm up sets)
Cable side laterals
DB side laterals (1 working set)
Rear delt movement (DB reverse flys, machine reverse fly, cable etc...)
BB front raise

Pushdowns (2 warm up sets)
Bench Dips
Scull crushers (BB or DB)

[600@50]

OP go with this workout ^^^^^. Much more reasonable. The routine you described was too much volume. Remember the goal is to "Stimulate, not annihilate".

[baseline_9]

OP go with this workout ^^^^^. Much more reasonable. The routine you described was too much volume. Remember the goal is to "Stimulate, not annihilate".

Well my goal is to annihilate with low volume

But that quote still stands for people who have these relentless high volume workouts

[600@50]

I totally agree Baseline. Intensity and lower volume leaves the body where it can grow and recover. Set after set after set is like a marathon.

[tirepup03]

I like your routine baseline_9, just checking to see how many reps, or is this to failure.
Thanks tirepup03
Also checking on your ab workout, I normally do every other day before routine, I find I'm more focused.

[baseline_9]

I would generally recommend training in the 6-10 rep range... for some lifts I would go as high as 12 but let your body tell you whats best for you..... Try and stick around 8 reps for the most part...

And yes, all sets are to concentric and eccentric failure meaning you can no longer lower the weight under control (requiring a spotter to lift the weight)