Please PLEASE critique this routine
- 06-01-2008, 09:12 AM
Please PLEASE critique this routine
Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html
Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
lat Pulldowns (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
Barbell curl (3 sets) Barbell Curl
Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html
Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html
- 06-01-2008, 10:28 PM
It looks good. Personally I don't like to have triceps trained on a day with alot of other pressing motions. You might try putting bis with chest and shoulders, and putting tris with back. Just a suggestion, but other than that it looks great. Good luck!
- 06-01-2008, 10:53 PM
06-02-2008, 07:38 AM
i'm not too fond of friday
chest/shoulders/triceps all in one day?
plus triceps only got 2 exercises
that's like an entire 3 sets left than im currently doing
is it possible for someone to modify this routine and make it better?
06-02-2008, 09:00 AM
Close Grip Bench
Barbell overhead extensions
Cable Reverse grip pressdown
Dumbell Side Laterals
Dumbell Rear delts
Seated dumbell curl
Cross body Hammer Curls
06-02-2008, 11:36 AM
when you say Barbell overhead extensions
you mean skullcrushers right?
and what's Cross body Hammer Curls?
I don't get the cross body part.
lastly, what's your opinion on friday?
I usually do chest and biceps or back and delts
or legs and tris
but 3 muscles in one training day, isn't that too much?
I'm also worried about time
Because I go to the gym before work
Usually only have time for 2 muscle groups
06-02-2008, 12:14 PM
Cross Body Hammer Curls: Take a dumbell and perform a traditional hammer curl, just bring the weight from your hip to the opposite pec, across your body.
If you are still unsure about either of these you can look them up on youtube.
You could do the split either way. The legs and tris together would work well, but chest, bis, and delts would also work. If you wanted to shorten your workouts you could either a) do less volume at a higher intensity or b) move to a four day split. Just a couple of suggestions.
06-02-2008, 01:26 PM
06-02-2008, 01:27 PM
well I do HIIT on the threadmill during off days
so instead of a 4 day splitt how about keeping a 3 day split but replacing calf exercises with triceps
so monday is legs but mostly thighs and triceps or deltoids
wednesday is back and either triceps or deltoids depending on monday is
and friday is chest and biceps
what would be a good routine for that?
i'm not a begginer btw
I barbell curl 95lbs, bench press a plate and a 15lbs, upright row 105lbs, dumbell curl 40lbs
so i'm not so much of a begginner, but I do tend to neglect legs alot
it's in my routine but I miss that day often, but i am commited missing that day now
can u help me with with a good routine?
06-02-2008, 01:32 PM
I personally think you are doing too much volume on leg day. I have seen much better results following the less is more principle. When I first started lifting I did way too much volume, I've backed it down and seen much better results, I haven't been as sore, have been able to recover faster so I can get back in the gym to train again.
Just my opinion, hope it helps!
As Ronnie Coleman says," LIGHT WEIGHT!!"
06-02-2008, 08:47 PM
06-03-2008, 08:20 AM
You might want to look into DC training. I'm not really familiar with it myself but it is a three day a week program and you hit everything more frequently but less volume...i think most of the followers of the program have thier workouts done in an hour. could be something good for ya check it out
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