My routine...critique

knucks3man

New member
Monday - Dynamic Legs and Abs

Minor Plyometric work
Speed work including parachute sprints, shuttle drills

Tuesday - Chest

Flat Bench
Incline Bench
Peck Flies Flat or Incline (deppends how I feel)
Push-ups til failure

Weds - Back and Biceps

Standing Curl
Preacher Curl
Hammer Curls

Lat Pulldown
Seated Rows
Dumb Rows
Pull-ups

Thurs - Legs and Abs

Calf Raises
Squats
Ham Curl
Leg Ext.

Fri - Shoulders and Tris

Shoulder Press
Side Raises

Pushdowns
Close Grip or Skull Crushers, depends how I feel.


I've been lifting heavy weight at 6-8 reps. God gains thus far but I feel my biceps need some mass. really concerned about my biceps.

Any help....thanks
 
well, if bi's are your weak point, consider two things :

moving bi's to monday since you'll be freshest
training them twice a week

switch bi's and back to monday, then add in 3 sets of chins (weighted if you can) on to thursdays workout.
 
how many sets of 6-8?? im guessing 3. . . .as far as the routine goes, id say that you have too much for some muscle groups and too little for others. 2 exercises(not including ur "dynamic" day) for the biggest muscle group in your body(quads) and 3 different exercises for your biceps, one of the smallest muscle groups. . . . .doesnt make all that much sense. you dont need that much direct work for biceps, all of your back exercises are incorporating biceps as well. id say that it al depends on your training experience, which i dont know, but im guessing that you could take a few exercises out(2 bicep exercises, and 1 chest and back exercise) and maybe add another quad, hamstring and frontal deltoid/trap exercise(upright rows maybe) for a more rounded routine. this is all conditional of course and many variables determine what would work best for you. more isnt always better i.e 3 bicep exercises coupled with 4 lat exercises in the same day. just my .02
 
Yea, going for mass.

And yes 3 sets of 6-8.

I want to do Dead Lifts but never knew where to incorporate them. Suggestions for a routine to increase overall mass, would like to do move compound full-body efforts.
 
Monday - Dynamic Legs and Abs ? define this?

Minor Plyometric work
Speed work including parachute sprints, shuttle drills

Tuesday - Chest

Flat Bench
Incline Bench
Weighted Chest Dips (body forward, legs back)
Push-ups til failure

Weds - Back and Biceps

Standing Curl
reverse grip preacher curls
chin ups

Lat Pulldown
Deadlifts
Dumb Rows
Pull-ups

Thurs - Legs and Abs

Calf Raises
Squats
Ham Curl
Leg Ext.

Fri - Shoulders and Tris

Military Press
Side Raises
Rear Delt Flyes

Reverse Grip Tricep pushdowns on "w" shaped bar
Weighted dips (body as straight as possible)
Close Grip Bench

I've been lifting heavy weight at 6-8 reps. God gains thus far but I feel my biceps need some mass. really concerned about my biceps.

Any help....thanks


What is dynamic legs and abs? Also for mass, with biceps as a weak point, you might want to try:

M - back / bi's
T - chest / tri's
W - legs
Th - back / bi's
F - off
Sat - dynamic legs and abs
Sun - off

thats my thoughts. there's other variations, but i think the above would do what you're looking for without too much changes.
 
Dynamic Leg day meaning no weights. Plyometrics....depth jumps, box jumps, etc.

I will take your routine and try it out. Thanks
 
You must log in or register to reply here.
Back
Top