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critique my routine

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    critique my routine


    How's it going fellas, so I'm trying to get ripped for summer, here is my routine,I want to keep strength so I am going heavy and ending it light

    Chest
    200 push up combo (different types of pushups)
    Bench press x3 and x1 Light weight
    Incline press x3 ...x1
    Cable high and low 2 sets each 15-25 reps
    Overhead lat x3
    Decline x3 ...x1
    Dips x3

    Back
    80 pull up combo
    Wide grip lat pull down x3..x1
    T bar x3,..single arm row with bar max x1
    Barbell row x3..x1
    Upright row x3 max
    Bent lateral x3 max
    Shrugs x3 max

    Lower back/legs
    Ass to grass squats x3..single leg squat max x1
    Deadlift x3
    Leg press x3..x1
    Hyper extension x3
    Leg ext x3..x1
    Leg curl x3
    Calve raises x3 max

    I need some help fixing up an arm routine, I mainly stick to full compound movements, and not so much isolation, for triceps I avoid close grip bench press and skull crushes,bothers wrist, and I am lacking shoulders, cardio 3x a week about 30-40 min, abs 3x a week

    What I ate today


    Gainer shake with oatmeal and banana

    Tuna salad

    Chicken breast and salad

    Turkey sandwich an hour before working out

    Gainer shake after working out

    I will be keeping carbs to a minimum, as in break fast,lunch and post workout

    Currently waiting on fat burner I will log and also taking nitric oxide, I am using Vince girondas technique 60%,75%,100%,30% if I remember correctly, except I'm doing this 80%,80%,100%,40% to build up strength, I log everything and go up at least 5lbs on every exercise

    Reason I am drinking a gainer is to intake a bit more calories since sometimes I don't have time to cook, I. Also drinking a tea that helps remove excess water weight, planning to make my final meal 6th and all green juice mix

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    Meant to say try to go up at least 5lbs on every exercise weekly
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    I would do a push/pull/legs 3 days a week or upper/lower 4 days a week, every other day

    push-bench, overhead press, Tricep variations
    pull- pull-ups, rows, biceps
    legs-squats, lunges, sldl's

    upper-bench, horizontal rowing, triceps
    lower-deads and 2 other exercises
    upper-overhead press, vertical back movement, biceps
    lower-squats, 2 other exercises

    That will give you some more balance. You can reduce your volume and bump up the intensity.
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    so one day i do push/pull/legs, next day upper/lower, then rest or cardio, and start all over?

    Ex routine:
    Pushups
    Bench press
    Overhead press
    V bar extension
    pull ups
    row
    drag curl
    squats
    leg press

    Upper/lower
    pushups
    Incline barbell


    Deadlift
    hyperextension
    Overhead press

    barbell crul
    squats
    hack squat
    leg ext
    calve raises
    reverse barbell crul
    shrugs


    can i get examples of horizontal rowing and other effective tricep exercises, do this example sound good? like an A and B routine 4 days a week
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    and is only one shoulder workout effective? I want to shape my shoulder and make it come out a bit more, I am mainly looking to build my back,traps, and shoulder more, I believe the rest will follow and I already focus alot on my legs
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    No. You misunderstood me. Push/pull/legs OR upper/lower/upper/lower.

    Monday Push
    Wednesday Pull
    Friday Legs

    OR

    Monday Upper
    Wednesday Lower
    Friday Upper
    Subday Lower
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    I finished a week routine that way and did see some strength increase, how can I maximize the intensity to a routine like this? when I say maximize I mean it...
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    A week routine what way? You need more than a week to adapt to a routine.
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    Quote Originally Posted by Mcelis323 View Post
    I finished a week routine that way and did see some strength increase, how can I maximize the intensity to a routine like this? when I say maximize I mean it...
    Maximizing a routine is up to the person doing it you choose how hard you wanna go any routine can be maximized if you want it to
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    If you want to get ripped you are going to need to be in the gym more than 3-4 days a week. I would suggest doing extremely high rep exercises 20-25 hitting all the major body parts legs, back, chest, then core, shoulders arms then legs, rest. then back, chest, core, shoulders & arms, legs, back, rest. And continue that cycle till you want to go back into build mode. Also one of the best things you can do to get "ripped" is eliminate your sodium intake all together and your carb intake after six. Depending on your BF you should start to see great results after a couple of weeks. The high reps should help bring out some great striations, and the low fat low sodium should help your abs. Its up to you though what exact exercises you like to do for each work out.
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    If you're looking for some arm work, try this out and LMK what you think

    tempos/ Eccentric (negative): Contraction or stretch: Concentric (positive) (1:1:1 is just a straight set at a regular pace)


    V-Bar Pushdowns

    ss w/

    Cross-Body Hammer Curls:
    4 rounds of 12 each w/ 60 secs between supersets

    Dips: 10:1:1
    4xfailure w/ 90 sec rests (really focus here and keep the tension on the tris regardless of how bad it burns)

    EZ Bar Curls: 2:1:1
    4x8 w/ 60 sec rests
    Seated DB Hammer Curls (palms up the whole time): 2:2:2 (10 reps)
    Ss w/
    Close Grip Push-Ups: failure
    4 rounds w/ 2 min rests
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    is it bad that i think of this after reading this thread. it reminds of reading flex magazine and seeing some 150lbs kid trying to do the same routine as am IFBB pro.
    you can call me "ozzie" for short.
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    I weight 200, been lifting for 3 years but still learning, that is why I constantly switch routines, I try to come up with my own because i know what an IFBB pro does isn't going to help me in any way due to the supplementation and nutrition and EXTRA KICK
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    I weight 200, been lifting for 3 years but still learning, that is why I constantly switch routines, I try to come up with my own because i know what an IFBB pro does isn't going to help me in any way due to the supplementation and nutrition and EXTRA KICK
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    But i also constantly ask question because I know theres people out there that have way more experience and knowledge, I am proud to say that my routines most of the time need some tweaking and criticism
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    McCrew530

    thanks, I try to stick to full compound movements, I haven't done any isolation movements for about 5 months, should I add a few?
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    Sean1332

    Sorry that was a typo, I meant to say I finished a 6 week routine similar to the one you brought up to me about 4 weeks ago, should I jump on it again? Will it really help me cut? When I was on that routine I was on a bulk phase so I did see strength and size increase
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    Quote Originally Posted by Mcelis323 View Post
    McCrew530

    thanks, I try to stick to full compound movements, I haven't done any isolation movements for about 5 months, should I add a few?
    The advice I gave is simply something that has worked for me in the past and has helped me bring out definition in muscles. Having a good mix of Compound movements with muscle isolation movements is probably the mots effective way to go about a gym session but your best bet to get ripped over the summer is to step up your number of reps and really focus on your diet. There are so many different "programs" to fallow but I have achieved the best results by putting together my own routines that very in exercises from work out, to work out. That way you can be sure that you never do the same thing twice, your work outs wont get stale, and you can get creative in the gym. There are many different ways to hit each muscle group, if you know the basic ways muscles react to different programs/ routine, high rep vs low rep, drop sets, burn outs. etc you could literally do the some "movement" at least a dozen different ways and have your body react in a different manor. Sorry for my ramble, in summation high reps will bring out striation, mix up your work outs with compound and isolation exercises, eat right and with some dedication you should be chiseled by summer, as long as your not like 25% fat right now. If that’s the case shoot for next summer to be ripped!
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    Mc Crew

    what do you think about the push/pull ; upper/lower type of routine, do you believe it's ideal for cutting or should I focus on a 4 day split and I am looking to train legs and shoulders at least twice a week
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    Quote Originally Posted by Mcelis323 View Post
    Mc Crew

    what do you think about the push/pull ; upper/lower type of routine, do you believe it's ideal for cutting or should I focus on a 4 day split and I am looking to train legs and shoulders at least twice a week
    I think if it works for you go for it. If you dont mind me asking though why shoulders twice a week? I understand legs and they are usually a weak spot for most people your shoulders are already incorporated as stabilization with chest and back if you overly stress them the rest of your upper body work outs will falter.
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    I feel like im lacking size and formation there, I am thinking of hitting an arm routine today like this:

    overhead press
    front smith machine
    side laterals
    Barbell curl
    preacher curl
    alternating dumbell curl
    v bar cable pushdown
    reverse straight bar cable extension
    dips

    your welcome to tweak it up
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    Quote Originally Posted by Mcelis323 View Post
    I weight 200, been lifting for 3 years but still learning, that is why I constantly switch routines, I try to come up with my own because i know what an IFBB pro does isn't going to help me in any way due to the supplementation and nutrition and EXTRA KICK
    Your goals were to get lean and at least maintain strength. So why are you training like a body builder, eg build muscle.

    By your goals a program like 5/3/1 with the North of vag template would do you far better. The great thing is thousands have done 5/3/1 with success. There is no need to tweak it. You can do it for years. And that is experience for you.

    As for diet, read up on carb cycling, intermittent fasting, and carb back loading. Pick one and follow it exactly. No need to tweak it.

    From experience I have learned not to spend hours and hours each week designing a orogra tweaking it so much I never end up going anywhere. Follow proven programs, get results, and enjoy life.
    you can call me "ozzie" for short.
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