Critique my routine please

  1. New Member
    Doko's Avatar
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    Critique my routine please


    I'm planning a 4 week M1t/4AD cycle and have put together this routine to put on as much LBM as possible. I want to do this until PCT is finished then switch to something else.

    3 days on 1 day off ad infinitum. Each day focus on either chest, back, or legs with 4 different exercises, 5 sets each, reps +/- 8. Then finish off with 2-3 isolation lifts, maybe 3-4 sets, same rep scheme. For example:

    Day 1 (chest)

    Incline Smith press 5 x 8
    Weighted Dips 5 x 8
    Pec Deck 5 x 8
    DB Flys 5 x 8
    Military presses 3 x 8
    DB lateral raises 3 x 8
    Crunches 3 to failure


    Day 2 (legs)

    Deads 5 x 8
    Calf presses 5 x 8
    Leg presses 5 x 8
    Abductors 5 x 8

    Day 3 (back)

    Bent-over BB rows 5 x 8
    Pullups 5 x 8
    Pullovers (lever) 5 x 8
    Upright rows 5 x 8
    DB curls 3 x 8
    Oblique extensions 3 x 8
    Swiss ball crunches 3 to failure

    Day 4 (rest)

    Day 5 (repeat day 1)

    I'm trying to mix up freeweights, machines, etc. I know the first comment is going to be "overtraining" but I will be "on" so hopefully recovery will be accelerated. Also if you notice I keep the sets under 30 which I don't think is too much, and I'll be alternating exercises throughout the week, for example instead of leg presses I'll be squatting (opposite my deadlifting days).

    Comments, flames?

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    VanillaGorilla's Avatar
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    Day 1 (chest)

    Incline Smith press 5 x 8
    Weighted Dips 5 x 8
    Pec Deck 5 x 8
    DB Flys 5 x 8
    Military presses 3 x 8

    DB lateral raises 3 x 8
    Crunches 3 to failure
    Drop the smith machine and do incline barbell or DB. Drop either pec deck or Flys. I would drop the p-dec. It also looks to me like you are doing to many sets. Try
    Incline barb or db 3 x8
    Bench press or db press 3 x 8
    dips 3 x 8
    Flys 1 or 2 x 10
    legs look ok but do calves last instead of inbetween dls and lp.
    Are you not going to do arms at all?

    I would also include hitting the rear delts with the lateral raises.

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