routine critique. Opinions welcome

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    Reflexion318's Avatar
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    routine critique. Opinions welcome


    day 1
    chest/tri
    30 degree incline BB 3x10/8/6 pyramid up
    weighted chest dips 3x12/10/8 pyramid up
    Incline fly 3x12
    Flat dumbbell 3x8-10
    flat/decline fly 2x8-10

    skullcrusher 3x8-12 pyramiding up
    superseted cgb same weight for 10-12 reps
    one arm tricep extentions 2x10-12
    rope pressdowns 2x12

    day 2
    back/bi
    one arrm row 3x10/8/6 pyramid up
    Wide lat pulldown 3x3x12/10/8 pyramid up
    closegrip pulldown to chest hands in neutral position 3x8-10
    reverse grip hands close lat pulldown 3x8-10
    weighted hyper extensions 2x8-10

    closegrip preacher 3x 12/10/8
    hammer 3x 10/8/6
    incline db curl 2x12-15 (burnout)

    day 3
    shoulders/traps/legs

    Db military press 3x 10/8/6 pyramid up
    lateral raise 3x12
    front raise with cables. 3x12
    reverse fly 3x10-12
    db shrug 2x10/8
    behind back bb shrug 2x10/8

    Squats 4x10/10/8/6
    leg press 4x10/8/8/6
    hamstring curls 3x12
    calf raises 6x12-15 (different variations)

    day 4 off

    day 5 repeat workout

    I will be on a 5 week cycle of epi. Diet will be either 40/40/20 or 35/45/20.

    Opinions and criticism please.

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    bump
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    no input?
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    so everyone agrees this routine is the perfect amount of training?
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    My initial impression is that squatting after shoulders would make it difficult to give the required intensity for one of the most important lifts. There are a lot of ways to change up a 3 day split, and a lot of knowledgable people have posted up routines if you do a search.
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    ive searched alot, problem is i cant search specific enough and i look through 50 pages of things that rarely apply to what im looking for. I did however make a few adjustments and lowered some of the volume. New routine looks like this.


    day 1
    chest/tri
    30 degree incline BB 3x10/8/6 pyramid up
    weighted chest dips 3x12/10/8 pyramid up
    Incline fly 2x12
    Decline barbell 2x10/8

    skullcrusher 3x8-12 pyramiding up
    superseted cgb same weight for 10-12 reps
    rope pushdown 2x10-12

    day 2
    back/bi
    one arrm row 3x10/8/6 pyramid up
    pull-ups 3 sets
    closegrip pulldown to chest hands in neutral position 2x8-10
    reverse grip hands close lat pulldown 1x12
    3x10 shrugs

    closegrip preacher 2x 12/10
    hammer 2x 8/6
    incline db curl 1x12-15 (burnout)

    day 3
    shoulders/ legs
    Db military press 3x 10/8/6 pyramid up
    lateral raise 3x12
    upright row 2x12
    reverse fly 2x10-12


    Squats 3x/10/8/6 i go parallel/atg
    leg press 3x10/8/8/6
    hamstring curls 2x12
    calf raises 4x12-15 (different variations)

    day 4 off

    day 5 repeat workout
    Last edited by Reflexion318; 04-19-2011 at 05:22 PM. Reason: wrong routine
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    I don't like the idea of Chest & Tri days and Back & Bi days. In my opinion, it just leads to less intensity in the workout b/c your arms will already be so fatigued by the time you get to them. I much prefer working opposing muscle groups together, i.e., Chest & Back, Bi & Tri. As for the Shoulders & Legs day, I would at the very least reverse the order, as in do legs first. Always work bigger muscle groups to smaller. You'll need all the intensity you can get for legs. To be honest, I would probably be too shot after leg day to get in a decent shoulder work out. I would probably try to split legs in morning, shoulders in evening if I was forced to do a 3 day split.
  

  
 

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