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Is this a good routine? use it if you like it

glaze1353

glaze1353

Member
Please give feed back on my workout.
My workout:

Monday: Arms n Chest
---------
BB Preacher curls - 6x6
DB Triceps extension - 6x6
Incline DB press - 3x8
Flat DB press - 3x8
Flat DB flyes - 3x8

Wednesday: Arms n Back
---------
Incline DB curls - 3x13-15
Elevated diamond push ups - 3x13-15
Dead lifts - 6x6
Barbell rows - 3x10
One armed DB rows - 3x12

Friday: Arms n Lats
---------
Incline hammer curls - 10x4
Seated overhead half press - 10x4
{
-
Wide grip pull ups - 1xFailure
Medium grip pull ups - 1xFailure
Medium grip chin ups - 1xFailure
narrow grip chin ups - 1xFailure
-
Rest 3-4 mins then repeat 2 more times
)

Saturday: Neck and Glutes
---------
Neck extension - 3x10-12
Neck curls - 3x10-12
Neck bridges - 1xfailure
DB squats - 3x15-20
DB lunges - 3x15-20
Flat back dead lift - 3x15-20

Supplements:

BCAA's
Multivitamin
 
Needs some additional/more direct leg work as well as more shoulder work for my taste but seems pretty good. How long have you been using this?
 
Are you using that arm routine from BB.com?? where you activate slow/fast twitch fibers over 3 workouts per week. I don't recommend neck work simply because are you get larger will neck will grow and besides a disproportionate neck is ugly as ****.

More leg work is needed. As for doing arms 3 times weekly, well give it a shot you have nothing to lose, although the general consensus is that that much direct arm work is not needed, but **** it, you won't know unless you give it a shot.
 
SteelEntity said:
Are you using that arm routine from BB.com?? where you activate slow/fast twitch fibers over 3 workouts per week. I don't recommend neck work simply because are you get larger will neck will grow and besides a disproportionate neck is ugly as ****.

More leg work is needed. As for doing arms 3 times weekly, well give it a shot you have nothing to lose, although the general consensus is that that much direct arm work is not needed, but **** it, you won't know unless you give it a shot.
Click to expand...

ill keep you guys informed on how the routine is goin
 
I don't like it.. But, that's because I'm not a fan of bodypart split days that go on throughout the week.. Studies have shown that an upper/lower split where you do something like this:
M and Th: upper body
T and F: lower body
is actually more effective than the split you currently have.
 
ozarkaBRAND said:
I don't like it.. But, that's because I'm not a fan of bodypart split days that go on throughout the week.. Studies have shown that an upper/lower split where you do something like this:
M and Th: upper body
T and F: lower body
is actually more effective than the split you currently have.
Click to expand...

For overall hypertrophy or strength gains? I have used a body part split for the past year or so in one variant or another and had great success. I am soon switching up to higher volume though that will probably incorporate larger muscle activation per session but I liked the body part split as well.
 
OCCFan023 said:
For overall hypertrophy or strength gains? I have used a body part split for the past year or so in one variant or another and had great success. I am soon switching up to higher volume though that will probably incorporate larger muscle activation per session but I liked the body part split as well.
Click to expand...
According to most of the greats when it comes to training (Poliquin for example) workout programs that mimick more what I was saying are superior for both strength and hypertrophy.
 
ozarkaBRAND said:
According to most of the greats when it comes to training (Poliquin for example) workout programs that mimick more what I was saying are superior for both strength and hypertrophy.
Click to expand...

im still kinda new to bodybuilding so ill try this workout for a 6 weeks first
 
glaze1353 said:
im still kinda new to bodybuilding so ill try this workout for a 6 weeks first
Click to expand...
If you are new to this it is way too early to be doing so many isolation moves. Plus do you realize the arms are one of the smallest muscles yet you are training them 3x a week? Yet the largest muscles, glutes & legs, only see work once a week?
Look in to using more compound exercises, squats, bench, OH press, deadlifts, BB rows, dips, chin-ups, and pull-ups. This is what is going to get you the best results in the beginning. Isolation moves are to focus on individual muscles after you have the foundation built. Compound moves are the best foundation builder out there.
Depending on your goals you can look into routines like GVT and 5x5. When starting out it is always advised to go with a proven routine until you learn enough about how your body is going to respond, then you can make adjustments as needed. Some choose to stick with structured programs for longer periods of time.
From the looks of what you have outlined your arms are your primary concern. One thing you need to understand, unless you are a genetic freak your body is going to grow proportionally. It will not allow you (naturally) to increase too much in one area without increase in the rest. If your legs are small it is only going to let the top get some big. Otherwise all the guys you see at the gyms that only do bench and curls would have 30" arms to match their 15" thighs.
Keep your routine balanced and the gains will be steady.
 
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