Critique My Lifting Routine - AnabolicMinds.com

Critique My Lifting Routine

  1. New Member
    MusclestoGo's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    Mar 2012
    Posts
    134
    Rep Power
    309

    Reputation

    Critique My Lifting Routine


    DAY 1
    Flat Dumbbell Press 4x 6,6,8,8
    Incline Dumbbell Press 4x 6,6,8,8
    Cable Flyes 4x 6
    Dips 4 x 6
    Dumbbell Press 4x 8,8,6,6
    Front/ Side Lateral Raises 2x 8 (2 sets of each)
    Ab Decline 2x Max
    Ab Machine 2x 14, 8
    Hanging Leg Raises 2x8

    DAY 2
    Bent- Over Rows 4x 6
    Supinated Rows 3x 6
    Lat- Pulldown (Narrow Handle) 4x 6
    Pullups (Wide Grip_ Rock Handle_ Neutral) 3x 8
    Seated Row Machine (Horizontal Grip) 4x 8
    Dumbbell Rows 3x 6
    Upright Rows 4x 6
    Rear Delt Flyes 4x 6
    Pullovers 3x 8

    DAY 3
    Squats 3x 10, 8, 6
    Leg Press 3x 12 (increasing weight with each set)
    Stiff Leg Deadlifts 4x 8
    Leg Curls 2x 12, 10
    Leg Extensions 2x 12, 10
    Calf Raises 3x 12, 10, 8
    Frontal Shrugs 3x 12, 10, 8
    Behind The Back Shrugs 3x 12, 10, 8

    DAY 4
    Close Grip Bench 3x 6
    One- Hand Extensions 3x 6, 8, 8
    Press-downs 3x6
    Kickbacks 3x 6
    Tricep Extensions 2x 8
    Narrow Grip Curls 3x 6
    Wide Grip Curls 3x 6
    Dumbbell Hammers 3x 6, 8, 8
    Reverse Barbell Curls 3x 8
    Dumbbell Curls 2x 8, 6


    -Open to all suggestions and advice-

  2. Advanced Member
    hugry4more's Avatar
    Stats
    5'10"  169 lbs.
    Join Date
    Feb 2009
    Posts
    544
    Rep Power
    914

    Reputation

    Cut out front raises, do face pulls twice week fix ur posture, cut ur chest day in half, def add so chest stretching, cut down on pull down movements, if your going to have any arm day maybe to 2-4 sets of lower reps and raise the rest up to 8-12 for size. Do dead lifts, ur arm day seems little excessive don't need that many sets for growth.
  3. Senior Member
    gregg1494's Avatar
    Join Date
    Feb 2012
    Posts
    1,515
    Rep Power
    103037

    Reputation Reputation Reputation

    I would do dips on day 4.
    •   
       

  4. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,212
    Rep Power
    430707

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    IMO, too volume. look up prilipins table and work from that...
  5. New Member
    MusclestoGo's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    Mar 2012
    Posts
    134
    Rep Power
    309

    Reputation

    Ight thanks man
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,049
    Rep Power
    919685

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Ummm, for what goal?
    M.Ed. Ex Phys
  7. New Member
    MusclestoGo's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    Mar 2012
    Posts
    134
    Rep Power
    309

    Reputation

    Bodybuilding
  8. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,049
    Rep Power
    919685

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    At your size and frame, you should really focus on the compound lifts and build everything around them. There really is no point to you doing "scuplting" lifts like kickbacks, flys, etc. You can't shape what isn't there and your routine looks like a generic "split" that you find in the mainstream magazines. Focus on the main lifts: bench, squat, deads, rows (DB or BB), overhead press. Everything else should be done to keep an eye on posture, muscular balance, and strengthening weak points.
    M.Ed. Ex Phys
  9. New Member
    MusclestoGo's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    Mar 2012
    Posts
    134
    Rep Power
    309

    Reputation

    Ok i appreciate it, i am only 17, thus one of the the reasons i'm a lightweight. Anyways what would you recommend as far as cycling so i can gain both strength and size? I know we briefly talked about conjugate training the other day.. which i still have to research.
  10. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,049
    Rep Power
    919685

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by MusclestoGo View Post
    Ok i appreciate it, i am only 17, thus one of the the reasons i'm a lightweight. Anyways what would you recommend as far as cycling so i can gain both strength and size? I know we briefly talked about conjugate training the other day.. which i still have to research.
    I remember reading that you're only 17, which is another reason why you should focus on the big lifts. However, the conjugate system is not something you should try without a coach to work on your technique and template design.
    M.Ed. Ex Phys
  11. New Member
    brendan808's Avatar
    Join Date
    Mar 2012
    Posts
    27
    Rep Power
    45

    Reputation

    Since your so young you can get away with alot of lifting mistakes and still build muscle. Hell you can even cut it down to a 2 day split your so young, what im saying is that you build muscle easier than older people.
  12. New Member
    MusclestoGo's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    Mar 2012
    Posts
    134
    Rep Power
    309

    Reputation

    Quote Originally Posted by brendan808 View Post
    Since your so young you can get away with alot of lifting mistakes and still build muscle. Hell you can even cut it down to a 2 day split your so young, what im saying is that you build muscle easier than older people.
    Hah i know
  13. New Member
    MusclestoGo's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    Mar 2012
    Posts
    134
    Rep Power
    309

    Reputation

    Ok, i'll focus on the compound lifts and incorporate some of the more isolated exercises as i need them.
  

  
 

Similar Forum Threads

  1. What 2 day power lifting routine can I use for this?
    By drvinnybombat in forum Training Forum
    Replies: 4
    Last Post: 03-11-2010, 08:24 PM
  2. how often should one change their lifting routine....
    By lift or die in forum Training Forum
    Replies: 24
    Last Post: 05-24-2009, 07:50 PM
  3. Replies: 8
    Last Post: 05-15-2007, 11:22 PM
  4. Beelze's lifting routine
    By Beelzebub in forum Powerlifting/Strongman
    Replies: 88
    Last Post: 06-14-2006, 02:24 PM
  5. Opinions on a lifting routine
    By Head Nurse in forum Exercise Science
    Replies: 8
    Last Post: 04-12-2005, 02:14 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in