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critique my routine

ashe555

ashe555

Member
is this routine good enough
i'm 19 years and weigh 71 kg and 5'5 with a body fat of 17%
day 1:chest and back
day 2:thighs and calf
day 3:bi's and triceps
day 4:rest
day 5:shoulders and traps
day 6:bi's and triceps
day 7:rest

i do a modified compound super set in all my exercise ...
 
why 2 arm days if they get a partial workout whenever you do chest and back? wouldn't you rather use that day to focus on something that releases more testosterone, like squats, or bench? besides being 2 of the 3 best mass builders, they would really help you use your youth to your advantage. just my 2 cents. unless your arms are 10-12 inches i don't see the point.
 
suncloud said:
why 2 arm days if they get a partial workout whenever you do chest and back? wouldn't you rather use that day to focus on something that releases more testosterone, like squats, or bench? besides being 2 of the 3 best mass builders, they would really help you use your youth to your advantage. just my 2 cents. unless your arms are 10-12 inches i don't see the point.
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ya ur totally rite...i use to do that...but as u told my arms are really useless they ain't growing above 14 inches no matter what i do i tried everything from supersets to drop sets....
 
if your arms aren't growing, you're not doing one of these four exercises, or not using enough weight for them:

close grip bench (and i mean close)
weighted dips
weighted chin ups
barbell curl
 
when you say thigh and calves are you including hamstring training this day as well
 
ashe555 said:
ya ur totally rite...i use to do that...but as u told my arms are really useless they ain't growing above 14 inches no matter what i do i tried everything from supersets to drop sets....
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not bagging you mate but your arms are 14", but you are only 71kgs, my honest advice work the big exercises sqaut dead becnh o/head press, throw in some auxillary stuff for tris/bis and calves, eat a well balanced diet consuming a few more calories then you need, and not only will your body grow but so will those stubborn arms.
 
countryboy said:
when you say thigh and calves are you including hamstring training this day as well
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ya hamstring too...
1.4 supersets of squats/hamstring leg press
2.4 supersets of leg extension/stiff leg deadlift
3.3 supersets of leg press/lying leg curl
4.3 supersets of calfpress/standing calf raise
 
countryboy said:
not bagging you mate but your arms are 14", but you are only 71kgs, my honest advice work the big exercises sqaut dead becnh o/head press, throw in some auxillary stuff for tris/bis and calves, eat a well balanced diet consuming a few more calories then you need, and not only will your body grow but so will those stubborn arms.
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thanx for ur advice...yes i am taking in more calories these days abt 3500 to 4000....cud u tell me like what auxillary stuff for tris/bis
shud i be doing...my calves are growing in ok....
and mu current arm routine looks like this...
1.4 supersets of barbell curl/tricep kickback
2.4 supersets of hammer curl/lying E-Z bar extension
3.3 supersets of E-Z preacher curl/close grip dumbbell press
 
hrm... then make sure your form is correct, and your post workout protein shake has carbs in it. if you're training them right and eating properly, it should be impossible not to grow.
 
suncloud said:
hrm... then make sure your form is correct, and your post workout protein shake has carbs in it. if you're training them right and eating properly, it should be impossible not to grow.
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my pst workout shake consists of 36 grams protein,30 grams dextrose,5-8 grams glutamine,1 spoon BCAA,
and 1 banana
 
ashe555 said:
my pst workout shake consists of 36 grams protein,30 grams dextrose,5-8 grams glutamine,1 spoon BCAA,
and 1 banana
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you could add 30g of maltodextrin (sp) to this also.

and are you eating 3500 cal or 4000 cals which is it.

mate its not rocket science but i have personally found keeping a track of what i eat is a huge help.

people always under estimate how many cals they are eating in my experience, you only have to keep a food log for a week, sit down add it all up, weigh yourself at the start and at the end.

if you gain weight you are eating enough, if you do not gain weight well then.........
 
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