New routine

[luka5]

Hi all,

Here is my new routine:

Monday - Back, Biceps & Forearms

Deadlifts - 3x4-6
Pull-Downs - 3x4-6
Seated Cable Rows - 2x4-6
Barbell Curls - 2x4-6
Dumbbell Curls - 2x4-6
Barbell Wrist Curls - 3x4-6

Wednesday - Chest, Shoulders & Triceps

Flat Bench Press - 3x4-6
Incline Bench Press - 2x4-6
Weighted Dips - 1x4-6
Military Press - 2x4-6
Side Lateral Raises - 2x4-6
Lying Triceps Extensions - 2x4-6
Tricep Cable Pushdowns - 2x4-6

Friday - Legs, Calves & Abs

Squats - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlifts - 2x4-6
Standing Calf Raises (Off Smith Machine) - 2x6-8
Seated Calf Raises - 2x6-8
Cable Crunches - 2x8-10
Hanging Leg Raises - 2 Max



Note: Only work sets to failure are listed for all exercises.

Any suggestions?

[agh360]

Hi luka5
May I suggest you move forearms to Friday instead. Since you're wrist flexers and extensers are used as stabilizers it might be difficult for you to do your chest, shoulders and triceps while they are not fully recovered.
Also what are your goals:hypertrophy, strength or both

[marcus300]

Weds is way to much work to work the muscle correctly, bring in another day say Sat and work your shoulders separately.

[baseline_9]

I actually think its an ok routine.... But all routines have to be Taylor'ed to the trainees experience and skill level....

I would agree with Marcus if you were a more advanced trainee but if you were not so advanced I would say training delts with chest is ok....

Your delts are already warm and front delts are already smashed after chest training... I would focus more on delt isolation movements and aim to hit the side delts and rear delts to the max with these movements..... I would probably switch it up so I could throw in a big compound lift for delts EOweek or sumat like that

[luka5]

Im bulking now. My weight is 180lbs, height 5'8"

Deadlift: 315 lbs x 6
Squat: 295 lbs x 6
Bench press:: 195 lbs x 6

I just cant make it 4 days to the gym...so i chose less evil