Please critique my routine

[bobspix]

My current training routine is somewhat like this;

MONDAY : CHEST AND SHOULDER
TUESDAY : BACK AND TRAPS
WEDNESDAY : OFF/ABS
THURSDAY : BICEPS AND TRICEPS
FRIDAY : LEGS
SATURDAY : OFF/ABS+SHOULDERS

CHEST AND SHOULDER:
1) Incline bench (12,10,8)
2) Bench press (12,10,8)
3) Cable fly (12,10,8) + Butterfly (24,20,16) - SUPERSET
4) Military Press (12,10,8)
5) Lateral raises (12,10,8)
6) Shoulder Dumbbell press (12,10,8)

BACK AND TRAPS
1) Lat pulldowns (12,10,8) + Seated rows (24,20,16)
2) Dumbbell rows (12,10,8)
3) Standing Lat pushdown (12,10,8)
4) Behind the neck lat pulldown (12,10,8)
5) Upright (12,10,8)
6) Shrugs (12,10,8)

BICEPS AND TRICEPS
1) Tricep pushdown (12,10,8) + Barbell curls (24,20,16)
2) Skullcrushers (12,10,8) + One-arm dumbbell Preacher curls (24,20,16)
3) Kickbacks (12,10,8) + Alternate dumbbell curls (24,20,16)
4) Tricep bench dips 3x failure + Machine dumbbell curls (12,10,8)

LEGS
1) Free squats 200
2) Weighted Squats (12,10,8)
3) leg press (12,10,8)
4) sumo squats (12,10,8)
5) Leg Extensions (12,10,8)
6) Calf raises 3x failure

This is my routine in the last two months.
I am 5'9, 70kgs, 2 years of lifting experience and currently 15% bf.
I just want to get lean and aesthetic that's all.
My diet was on point since it was college off but since it's open now it has suffered and I need to get it back on track.

As for supplements, I haven't consumed any kind of whey protein powder since 6 months now, no bcaa, no pre (Short on cash but I will get it all soon)
I just take 2 fish oil tabs, 1 liv 52 ds, 2 tabs of zinc and magnesium support and 1 vitamin d3 tab with breakfast.

Please suggest your tweaks to this program.
Thank you
bobspix

[GearHeaded]

another guy asked a very similar question and I'll give same response I did him just pasting it here

not a bad routine. but let me give my 2 cents. your basically doing a one body part per week bro split. only hitting chest, arms, shoulders, legs one time per week.

this traditional one body part per week bro split is NOT always ideal for your average lifters . your really cutting yourself short and missing out on a lot of potential gains.

""yeah but don't the pros do one body part per week splits like this, and look at them"".

the reason a lot of bigger guys will only do one body part per week is because they cause so much homeostatic stress on the one muscle group that they need a whole week to recover . you on the other hand likely do not.

heres an example-
pro chest day - he benches 495 for reps, he incline presses 180 pound dumbbells for reps
your chest day - you bench 185 for reps, you incline press 50 pound dumbbells for reps

now tell me who has done so much homeostatic damage to the chest and the CNS that you need a whole week to recover from it. obviously the pro. he's done 100x more volume. you on the other hand have done so little volume that your chest will recover in just a few days and will be ready to be trained again. by waiting so long to train it after its already recovered is just missing out on more potential growth.

I highly advise you try a training split where you hit multiple body parts per workout so that each body part is hit 2-3 times per week rather then just once per week.

having said all that, there are a few guys that even though they aren't that strong or cause that much stress, they still respond fairly well to one body part per week splits. BUT, a majority of my clients have gotten the best results by hitting body parts with more frequency

https://www.youtube.com/watch?v=GJQRnsNUjS0

check out this vid too

[kelkel]

Peters is huge. I've watched other videos of his. Impressive is an understatement.

[GearHeaded]

Peters is huge. I've watched other videos of his. Impressive is an understatement.

its because he is one of the guys thats an advocate for NOT running an AI for growth cycles and using Nolva instead so you can let blood levels of estrogen get to the high end and get those growth benefits of high E . thats exactly how he got so huge

pretty sure I gave out that protocol in a thread I stared awhile back and used JP as an example

[illyrian]

its because he is one of the guys thats an advocate for NOT running an AI for growth cycles and using Nolva instead so you can let blood levels of estrogen get to the high end and get those growth benefits of high E . thats exactly how he got so huge

pretty sure I gave out that protocol in a thread I stared awhile back and used JP as an example

I am trying to hit 1 body part several times a week but what i have noticed when i do it is the fact i dont get sore and also i cant go as heavy and im pretty much pushed to have days off, i agree with what youre saying, also i took in consideration carbs had to be raised but what has been working recently is:
Say i want to train back, ill do back monday and by wed where soarness is fading ill hit deadlifts with my shoulders routine..ill get some biceps workout with back day and ill also include biceps on shoulders day and compensate..Pros also have lots more muscle to pull higher weight..From what i was told tho its lota harder for a pro to gain quality muscle than for most average guys who have 1-2 years on the weights. A pro would have better mind to muscle connection but an average guy will gain lots faster on the same gear protocol youd have a pro on saying they both excercise efficiently.

Sent from my SM-G550T1 using Tapatalk

[kelkel]

its because he is one of the guys thats an advocate for NOT running an AI for growth cycles and using Nolva instead so you can let blood levels of estrogen get to the high end and get those growth benefits of high E . thats exactly how he got so huge

pretty sure I gave out that protocol in a thread I stared awhile back and used JP as an example

Not that BB'ing at that level is healthy but did you notice he seemed to be breathing hard while speaking?

[GearHeaded]

Not that BB'ing at that level is healthy but did you notice he seemed to be breathing hard while speaking?

yes. pretty much in every video he does he is always a bit out of breath. but thats what un-naturally being over 300 pounds probably does to you.
you got so much damn muscle that your body is working so hard to bring oxygen to.

his estrogen levels may be super super high too I always know when mine get way too high, and breathing issues is just one of many side effects I get

[bobspix]

Thank you Gearheaded!

I used to train one part twice a week via push/pull/legs earlier but I switched to this one for trying it out and this has given me good gains, although I'll agree that i wasn't that intense with my PPL.

I watched the video and 3rd advice (metabolic stress and progressive overloading) and the 4th advice really hit me to choose exercises and variations according to mechanics and going for the ones that allow you to be as strong as possible. I will change my routine up to train a single part at least twice a week.

Also, what exercises would you suggest to replace or remove from my routine? I seriously love shoulder days and I want to widen them up.

Once again thank you gearheaded!

[The Deadlifting Dog]

Why do you have 4 upper body days and only 1 lower body day?
Why don't you train hamstrings?

[bobspix]

Why do you have 4 upper body days and only 1 lower body day?
Why don't you train hamstrings?

I switch hamstring curls with leg presses and stiff leg deadlift with sumo squats every other leg session.
Sorry I failed to mention that. Starting monday, I will aim for training two body parts per day. Can you recommend me a program?

[jackfrost88]

I mean it looks fine but I'll add my 2c, take it for what its worth. You are only hitting legs 1 day and kind of just trying to get everything in there. Do legs more (even 3 days a week) and focus on a volume day / heavy day / pause day or imbalances etc. I just find it hard to believe that you will develop a good physique doing 1 day and arms / upper body 4 days a week.

Your doing a classic bro split with switching body parts up and focusing on them one day. Don't be afraid to hit one muscle group more than once and have them overlap for you to get more volume - this would help a lot.

Finally, maybe try more sets. At least for me, 3 sets isn't nearly enough to "feel" the body part or get a good workout.

Your pushing hard anyhow so will get results but maybe some food for thought.

[bobspix]

I mean it looks fine but I'll add my 2c, take it for what its worth. You are only hitting legs 1 day and kind of just trying to get everything in there. Do legs more (even 3 days a week) and focus on a volume day / heavy day / pause day or imbalances etc. I just find it hard to believe that you will develop a good physique doing 1 day and arms / upper body 4 days a week.

Your doing a classic bro split with switching body parts up and focusing on them one day. Don't be afraid to hit one muscle group more than once and have them overlap for you to get more volume - this would help a lot.

Finally, maybe try more sets. At least for me, 3 sets isn't nearly enough to "feel" the body part or get a good workout.

Your pushing hard anyhow so will get results but maybe some food for thought.

Yeah I am thinking of going with a push/pull/legs routine or I am thinking of trying a full body workout program.
What do you recommend? I personally think that P/P/L is better.

[jackfrost88]

Yeah I am thinking of going with a push/pull/legs routine or I am thinking of trying a full body workout program.
What do you recommend? I personally think that P/P/L is better.

It's tough to say since its so dependent on the person but here's a sample of something I would do, I will use legs as an example:

week 1: Highbar squats 4x8 (70% of max), lunges 4x10, push press 4x5 (75%), 4x10 leg extension, accessory exercise.

As the weeks progress, add either weight or more reps / volume. It should be progressively overloading and getting more difficult.

I'm just talking off the top of my head and making a super basic program here. The next workout would be something which allows your legs (mainly quads) to rest, such as a chest or deadlift day. Something like:

4x8 stiff leg deadlifts, 4x10 Glute ham raises, 4x10 chin ups, 4x10 bicep curls

I would get a program off the internet (there are a lot) and once you are experienced you can modify or make your own based on your needs