New routine

[linkiiin]

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?

[asooneyeonig]

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?

[Celorza]

Deadlifts are not an upper back exercise...

[ZiR RED]

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.

Br

[linkiiin]

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 gym...so i chose less evil

[napalm]

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

Good luck...

[ZiR RED]

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

Br