Critique my workout routine

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    jumpshot903's Avatar
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    Critique my workout routine


    Im currently trying to do a Full body routine to help gain strength over the next couple of months and my buddy gave this to me that someone designed for him. Ive always had problems putting on size so i think i should go with a routine a pro made rather then doing something i make since im obviously no pro. Critique it a lot theres some exercises im not too fond of but overall it seems kind of solid my goal is to put on muscle mass, i do a good amount of running on the side as well as come various speed and agility work. The workout is below its set up so it goes Day 1 Day 2 Day 4 Day 5 with 3,4,6 being off days/cardio days.


    LEGS/SHOULDERS 4 S Weight Used CHEST/BACK 4 S Weight Used LEGS/SHOULDERS 4 S Weight Used CHEST/BACK 4 S
    Back Squats 8 Flat Bench 8 Front Squats 8 DB Bench 8
    DB Shoulder Press 8 Lat Pulldown 8 Upright Row 8 Pullups max
    Straight Leg Deadlift 8 DB Incline Bench 8 Straight Leg Deadlift 8 Incline Bench(barbell) 8
    Front Raise (Pulley) 8ea Seated Row 8 Alt Military Press 8 Reverse Pulldown 8ea
    SL Split Squat (bar) 8ea DB Decline Bench 8 Deadlifts 8 DB Flies 8
    Lateral Raise (Pulley) 8ea Reverse Flies (cable) 8 Lateral Raise 8 Bent Over Row (bar) 8
    Side Lunge on Bosu 8ea Tricep Pulldown 8 Split Squats on Bosu 8 Skullcrushers 8
    T's(Thumbs together) 8 Reverse Curls (bar) 8 Front Raise 8 21's 1
    CORE (circuit) 2 S CORE (circuit) 2 S CORE (circuit) 2 S CORE (circuit) 2 S
    Burpees 15 PB Crunches 15 Burpees 15 PB Crunches 15
    PB SL Bridge (ea leg) 20s PB Skiers 5ea PB SL Bridge (ea leg) 20s PB Skiers 5ea
    Plank 30s Eccentric Throwback 15 Plank 30s Eccentric Throwback 15
    Side Plank/Leg Raise 10ea PB Side Crunches 15 Side Plank/Leg Raise 10ea PB Side Crunches 15
    PB Transfer 15 PB Pike 15 PB Transfer 15 PB Pike 15
    Side Crunches 15 PB Rotations 15ea Side Crunches 15 PB Rotations 15ea

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    ZiR RED's Avatar
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    Its a good start. I'd suggest getting rid of all the front/side raises and adding in: rear delt flys, face pulls, band pull aparts, external shoulder rotations.

    I'd also throw out any squatting work on the bosu and add in single leg RDL's and monster walks, as well as glute max (hip thrusts, hip pull throughs) and glute medius/minimus (monster walks, cable abductions, etc.). There carry over from instability work on a bosu to performance or enhanced balance is quite low and very debateble.

    Br

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