My routine...critique

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    My routine...critique


    Monday - Dynamic Legs and Abs

    Minor Plyometric work
    Speed work including parachute sprints, shuttle drills

    Tuesday - Chest

    Flat Bench
    Incline Bench
    Peck Flies Flat or Incline (deppends how I feel)
    Push-ups til failure

    Weds - Back and Biceps

    Standing Curl
    Preacher Curl
    Hammer Curls

    Lat Pulldown
    Seated Rows
    Dumb Rows
    Pull-ups

    Thurs - Legs and Abs

    Calf Raises
    Squats
    Ham Curl
    Leg Ext.

    Fri - Shoulders and Tris

    Shoulder Press
    Side Raises

    Pushdowns
    Close Grip or Skull Crushers, depends how I feel.


    I've been lifting heavy weight at 6-8 reps. God gains thus far but I feel my biceps need some mass. really concerned about my biceps.

    Any help....thanks

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    Anybody?
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    well, if bi's are your weak point, consider two things :

    moving bi's to monday since you'll be freshest
    training them twice a week

    switch bi's and back to monday, then add in 3 sets of chins (weighted if you can) on to thursdays workout.
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    how many sets of 6-8?? im guessing 3. . . .as far as the routine goes, id say that you have too much for some muscle groups and too little for others. 2 exercises(not including ur "dynamic" day) for the biggest muscle group in your body(quads) and 3 different exercises for your biceps, one of the smallest muscle groups. . . . .doesnt make all that much sense. you dont need that much direct work for biceps, all of your back exercises are incorporating biceps as well. id say that it al depends on your training experience, which i dont know, but im guessing that you could take a few exercises out(2 bicep exercises, and 1 chest and back exercise) and maybe add another quad, hamstring and frontal deltoid/trap exercise(upright rows maybe) for a more rounded routine. this is all conditional of course and many variables determine what would work best for you. more isnt always better i.e 3 bicep exercises coupled with 4 lat exercises in the same day. just my .02
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    o, 1 more thing, you need some lower back work mixed in there man!!! learn to deadlift and live by it
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    are you going for mass here?
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    Yea, going for mass.

    And yes 3 sets of 6-8.

    I want to do Dead Lifts but never knew where to incorporate them. Suggestions for a routine to increase overall mass, would like to do move compound full-body efforts.
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    Monday - Dynamic Legs and Abs ? define this?

    Minor Plyometric work
    Speed work including parachute sprints, shuttle drills

    Tuesday - Chest

    Flat Bench
    Incline Bench
    Weighted Chest Dips (body forward, legs back)
    Push-ups til failure

    Weds - Back and Biceps

    Standing Curl
    reverse grip preacher curls
    chin ups


    Lat Pulldown
    Deadlifts
    Dumb Rows
    Pull-ups

    Thurs - Legs and Abs

    Calf Raises
    Squats
    Ham Curl
    Leg Ext.

    Fri - Shoulders and Tris

    Military Press
    Side Raises
    Rear Delt Flyes

    Reverse Grip Tricep pushdowns on "w" shaped bar
    Weighted dips (body as straight as possible)
    Close Grip Bench


    I've been lifting heavy weight at 6-8 reps. God gains thus far but I feel my biceps need some mass. really concerned about my biceps.

    Any help....thanks


    What is dynamic legs and abs? Also for mass, with biceps as a weak point, you might want to try:

    M - back / bi's
    T - chest / tri's
    W - legs
    Th - back / bi's
    F - off
    Sat - dynamic legs and abs
    Sun - off

    thats my thoughts. there's other variations, but i think the above would do what you're looking for without too much changes.
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    Dynamic Leg day meaning no weights. Plyometrics....depth jumps, box jumps, etc.

    I will take your routine and try it out. Thanks
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    Quote Originally Posted by knucks3man View Post
    Dynamic Leg day meaning no weights. Plyometrics....depth jumps, box jumps, etc.

    I will take your routine and try it out. Thanks
    if it doesn't work, then we'll tweak it to make it work. post back in a week or two to let us know.
  

  
 

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