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Please PLEASE critique this routine

RonPaul

New member
Monday Legs

Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
Leg press (3 sets) Invalid Link Removed
Leg extension (2 sets) Invalid Link Removed
Leg curl (3 sets) Invalid Link Removed
Stiff leg deadlift (2 sets) Invalid Link Removed
Standing calf raise (3 sets) Invalid Link Removed
Seated calf raise (2 sets) Invalid Link Removed

Wednesday Back/biceps

Deadlift (3 sets) Invalid Link Removed
lat Pulldowns (3 sets) Invalid Link Removed
Barbell row (3 sets) Invalid Link Removed
Dumbell row (2 sets) Invalid Link Removed
Shrugs (3 sets) Invalid Link Removed
Barbell curl (3 sets) Invalid Link Removed
Dumbell incline curl (3 sets) Invalid Link Removed
Hammer curl (2 sets) Invalid Link Removed

Friday Chest/shoulders/triceps

Bench press (3 sets) Invalid Link Removed
Incline dumbell press (3 sets) Invalid Link Removed
Dips (2 sets) Invalid Link Removed
Military press (3 sets) Invalid Link Removed
Side laterals (2sets) Invalid Link Removed I prefer seated
Rear laterals (2 sets) Invalid Link Removed
Lying tricep extension/skullcrusher (3 sets) Invalid Link Removed
Close grip bench press (3 sets) Invalid Link Removed
 
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!
 
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?
 
RonPaul said:
Monday Legs

Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
Leg press (3 sets) Invalid Link Removed
Leg extension (2 sets) Invalid Link Removed
Leg curl (3 sets) Invalid Link Removed
Stiff leg deadlift (2 sets) Invalid Link Removed
Standing calf raise (3 sets) Invalid Link Removed
Seated calf raise (2 sets) Invalid Link Removed

Wednesday Back/biceps

Deadlift (3 sets) Invalid Link Removed
lat Pulldowns (3 sets) Invalid Link Removed
Barbell row (3 sets) Invalid Link Removed
Dumbell row (2 sets) Invalid Link Removed
Shrugs (3 sets) Invalid Link Removed
Barbell curl (3 sets) Invalid Link Removed
Dumbell incline curl (3 sets) Invalid Link Removed
Hammer curl (2 sets) Invalid Link Removed

Friday Chest/shoulders/triceps

Bench press (3 sets) Invalid Link Removed
Incline dumbell press (3 sets) Invalid Link Removed
Dips (2 sets) Invalid Link Removed
Military press (3 sets) Invalid Link Removed
Side laterals (2sets) Invalid Link Removed I prefer seated
Rear laterals (2 sets) Invalid Link Removed
Lying tricep extension/skullcrusher (3 sets) Invalid Link Removed
Close grip bench press (3 sets) Invalid Link Removed
Click to expand...

This is just a suggestion. It gives you a little more volume on your tris and will be a little less stressful on your elbows seeing as tris are no longer worked with chest and delts.

Wed.

Deadlift
Lat pulldown
Barbell Row
Dumbell Row
Shrugs
Close Grip Bench
Barbell overhead extensions
Cable Reverse grip pressdown

Fri

Bench Press
Dumbell Incline
Dips
Dumbell Military
Dumbell Side Laterals
Dumbell Rear delts
Barbell Curl
Seated dumbell curl
Cross body Hammer Curls
 
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
 
RonPaul said:
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
Click to expand...

Overhead Extension: You take a barbell and put it directly overhead. Lower the weight behind your head while keeping your pointed forward and at a ninety degree angle, then press it back up.

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.
 
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?

Thx
 
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!!"
 
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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