Please help me make my routine better

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    pfafkl13's Avatar
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    Please help me make my routine better


    So here's what my current routine looks like:

    *Day 1: Back and Bi’s – wait 90 seconds between sets

    Deadlift: warm up, Then do 10-12x for 4 sets

    Bent over DB rows: 10-12x 2 sets

    Widegrip pulldown: hands all the way out on the bar. 10-12x for 3 sets

    Pullups (neutral grip) 10-12x for 2 sets

    Drop set of curls on the EZ bar: typically 8,6,8 reps 2 sets


    *Day 2: Chest and Tri’s – wait 90 seconds between sets


    DB Inclined Bench: 10-12x for 3 sets

    DB Flat Bench: 10-12x for 2 sets

    Dips (leaning forward): 10-12x for 2 sets. 25-45lbs on the weight belt.

    Dips (no lean, focus on tri's): 10-12x for 2 sets. 25-45lbs weight belt.

    Close grip bench (shoulder width) on the Smith machine: 10-12 reps for 2-3sets.

    Cable crosses w/ the pulley set high: 10-15 reps for 2 sets.

    Skull Crushers: 10-12x 2 sets

    Single arm tricep pushdown 10-12x 2 sets


    *Day 4: Legs - wait 90 seconds between sets


    Hack squat machine 20x 4 sets

    Leg press machine (looks like a sliding chair): 20x 4 sets

    Leg extension: 12-15x 2 sets

    Leg curl or straight legged deadlifts: 12-15x 2 sets


    Day 5: Shoulders and Traps


    Military Press: 10-12x 4 sets

    Clean: 10-12x 3 sets

    DB Front raise: 10-12x 2 sets (one arm at a time)

    DB Side raise: 10-12x 2 sets

    DB rotator cuff: Hold DB’s like your giving two thumbs down then raise up. This will kind of be a V- motion. 10-12x 2 sets

    BB shrugs: 10-12x 2 sets



    I typically do sometype of abs everyday

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    MMAMONSTER19's Avatar
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    change up how you do it like on back and bis do pullups first then pulldowns, then bent over rows, then deads i cannot imagine doing my back workout if i did deads first as soon as i finish those im wiped out. chest day use the barbell bench instead or change it up dude other than that it looks alright
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    pfafkl13's Avatar
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    Thanks for your suggestion but here's how I look at it (maybe I'm missing something):

    You always want to start with the compound lift that works the most muscles the best. Chest would mean bench, legs = squat, and back = deadlifts.

    That's why I have the deads listed first. Is my logic messed up or does someone else have another suggestion?
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    i always do compound exercises first get them done and you usually have the most energy for them therefore you can usually lift a little more or more reps doing them first rather then last.

    As for pullups and pulldowns theres no need for lat pulldowns if you do pullups if pullups become too easy do weighted pullups.

    As for barbell bench versus DB i personally like DB better they do same but DB is safer and better for athletes from what i hear but its completely preference.
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    fieldt76's Avatar
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    Quote Originally Posted by pfafkl13 View Post
    Thanks for your suggestion but here's how I look at it (maybe I'm missing something):

    You always want to start with the compound lift that works the most muscles the best. Chest would mean bench, legs = squat, and back = deadlifts.

    That's why I have the deads listed first. Is my logic messed up or does someone else have another suggestion?
    I understand your logic, but if you do deads first on back day (and you go all out like you should be), you're gonna be pretty much done. The rest of your workout would be pretty much excruciating imo.
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    Joshua86's Avatar
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    Quote Originally Posted by fieldt76 View Post
    I understand your logic, but if you do deads first on back day (and you go all out like you should be), you're gonna be pretty much done. The rest of your workout would be pretty much excruciating imo.
    Bingo

    Unless your goal is to solely increase your deadlift strength, I'd recommend doing them towards the end of your back routine. If you're training to improve your physique, do them at the end of your workout. You'll still be able to pull heavy weight, but you don't have to sacrifice so much strength on your other (very important) lifts.

    And just for the record, most every back exercise is a compound movement. I start my back routine with pullups, followed by barbell rows, then something like a superset of seated cable rows with close grip chins or pulldowns, finishing with deadlifts. Great success!
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