Critique my Routine?
- 03-28-2011, 10:15 PM
Critique my Routine?
This is very rough, and I know it needs work. My overall goal is size, not strength. Specifically I need to work on biceps(they are lagging behind badly, arms are only 16.6, and tricep is making up a huge amount, more than it should) chest width, back (more width, than thickness, but both). I'll be running Halotest-25 50/50/75/75/75/100 while doing this.
Mon-back & traps
4x10-15 Lat Pulldown Hammer Strength Machine
3x10 one armed DB rows
4x10-15 seated cable rows
4x10-15 flat bench
4x10-15 incline db press
4x10-15 cable flies
4x10 leg press
4x10 leg curls
4x10 calf raises
Thr-Biís & Triís
Skullcrushers- 4x12 10 8 6
Closegrips- 4x12 10 8 6
Standing BB curls 4x12 10 8 6
Hammer Curls 4x12 10 8 6
Preacher Curls 4x12 10 8 6
4x10-15 seated Military Press do 4 sets, 8-16 reps
4x10-15 side laterals
4x10-15 rear delts
4x10-15 upright rows
A few notes:
Might lower volume on arms depending on how they respond.
Going to alternate deadlifts every other week, I need a replacement exercise
The leg workout looks weak, I know, but my legs have always responded extremely well to lower volume (they are 30inches atm).
I also might move legs day to shoulders day if I need that Wednesday off.
I appreciate the help.
- 03-29-2011, 02:06 AM
03-29-2011, 04:59 AM
I would switch your arms day with your shoulders day. That way your shoulder press won't suffer from an exhausted tricep.
03-29-2011, 10:41 AM
Just a couple of things to mull over:
For deadlifts, I'd go even heavier than you're suggesting. It's such a great mass packing exercise, why waste it doing light weight for reps?
And modifying what first reply said, I would maybe rotate out hack squats and leg presses with other movements, or at least have them on hand and know you have them at your disposal if/when you burn out on doing those other 2 movements. I personally wouldn't have 2 machine leg movements unless you're experienced enough to know you're using the right range of motion every time.
03-29-2011, 10:44 AM
03-29-2011, 12:53 PM
Okay, yeah I can definitely go heavier with the deadlifts, I actually prefer to. And I'll have to experiment with the shoulders triceps day, because I've done something similar, not with this much volume , and it never affected me. As far as other leg exercises, I'll just have to experiment, because like I said I'm not that interested in getting them bigger than they are. My main concern with this workout was number one biceps, and then chest width, and back width/thickness.
ALso, any suggestions on how long I should wait in between my sets?
Thanks for the help
03-29-2011, 03:58 PM
03-30-2011, 12:40 AM
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