New routine

  1. New routine

    Hi all,

    Here is my new routine:

    Monday - Back, Biceps & Forearms

    Deadlifts - 3x4-6
    Pull-Downs - 3x4-6
    Seated Cable Rows - 2x4-6
    Barbell Curls - 2x4-6
    Dumbbell Curls - 2x4-6
    Barbell Wrist Curls - 3x4-6

    Wednesday - Chest, Shoulders & Triceps

    Flat Bench Press - 3x4-6
    Incline Bench Press - 2x4-6
    Weighted Dips - 1x4-6
    Military Press - 2x4-6
    Side Lateral Raises - 2x4-6
    Lying Triceps Extensions - 2x4-6
    Tricep Cable Pushdowns - 2x4-6

    Friday - Legs, Calves & Abs

    Squats - 3x4-6
    Leg Press - 2x4-6
    Stiff Leg Deadlifts - 2x4-6
    Standing Calf Raises (Off Smith Machine) - 2x6-8
    Seated Calf Raises - 2x6-8
    Cable Crunches - 2x8-10
    Hanging Leg Raises - 2 Max

    Note: Only work sets to failure are listed for all exercises.

    Any suggestions?

  2. Quote Originally Posted by linkiiin View Post
    Hi all,

    Here is my new routine:

    Monday - pulling

    Deadlifts - 3x4-6
    Pullups - 3x4-6
    kroc rows - 1+x20+
    Curls - 3+x10+
    farmers - heavy for far a few times

    Wednesday - pushing

    Flat Bench Press - 3x4-6
    Weighted Dips - 3x4-6
    Incline Bench Press or overhead press - 2+x8+
    JM press - 3+x8+
    Side Lateral Raises - 2+x8+

    Friday - lower body

    Squats - 3x4-6
    stepups/pistols - 3+x8+
    romainian Deadlifts - 3+x8+
    Standing Calf Raises (Off Smith Machine) - 2x6-8
    Cable Crunches - 2x8-10
    pallof press - 2x8-10

    Note: no exercises done to failure

    my suggestions
    where did you come up with this? what are your goals? how long have you been lifting consistently?
    you can call me "ozzie" for short.

  3. Deadlifts are not an upper back exercise...
    Serious Nutrition Solutions Rep

  4. I think you need more upper back work, specifically more rowing and rear delt work. You can also cut down on the biceps.

    I don't see a problem with doing deadlifts on Monday as long as you realize they are predominantly hip-based movement with carry over that will translate into back musculature improvements.


  5. As you can see it is kinda max-ot style.

    As for Deadlifts I feel like they work out my WHOLE body. But I need to put them somewhere and since I dont like heavy deadlifting and squatting in one day, I put them on Monday with back.

    When you mean more upper back, could you post some ideas?

    Im bulking now. My weight is 180lbs, height 5'8"

    Deadlift: 315 lbs x 6
    Squat: 295 lbs x 6
    Bench press:: 195 lbs x 6

    I just cant make it 4 days to the i chose less evil

  6. Face pulls for upper back, great for posterior delts and upper traps

    Good luck...

  7. You have 5 anterior kinetic chain (pushing movements) on Wednesday. You should balance this out with AT LEAST 5 posterior kinetic chain upper body pulling movements on Monday.

    1st, switch pull downs with pull ups.
    Some ideas are: croc rows, dumbbell rows, barbell rows, t-bar rows, pendley rows, supine rows, etc.
    The smaller ones are: facepulls, rear deltoid raises, cable/band pull aparts, chinese dumbbell rows, chain saw rows



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