Would like some inpute on my routine:

Smith1108

New member
I have been doing heavy for around 6 weeks now and i have plateaued so i am looking to break this plateau by switching to more reps more volume...

New Routine will be 3 sets 12-10 reps each set:
Day1:
A1:
Flat Bench x 3 12/12/10
BB Incline x 3 12/12/10
DB Flyes x 3 12/12/10
Shoulder Press 3 x12/12/10
Lat Raises 3 x 12/12/10
Rear Delt Raises 3x12/12/10
Skull Crushers 3x12/12/10
Tricep Pushdown 3x12/12/10

Day2:
B1:
Pull Ups x 3 12/12/10
DeadLift x 3 12/12/10
CG Pulldown 3 x 12/12/10
BB Rows x 3 12/12/10
BB Curls 3x12/12/10
Preacher Curls 3 x 12/12/10
DB Curls 3x 12/12/10


Day3:
OFF

Day4:
A2:
DB Bench x 3 12/12/10
DB Incline x 3 12/12/10
Cable Flyes x 3 12/12/10
DB Shoulderpress 3 x12/12/10
BB Shrugs 3 x 12/12/10
Lat Raises 3x12/12/10
DB Tricep Ext 3x12/12/10
Kickbacks 3x12/12/10

Day5:
B2:
Pull Ups x 3 12/12/10
CG Pulldown 3 x 12/12/10
T-Bar Rows x 3 12/12/10
BB Rows x 3 12/12/10
BB Curls 3x12/12/10
Hammer Curls 3 x12/12/10
Concen Curls 3 x 12/12/10

Day6:
C2:
Squat 12/12/10
SLDL 12/12/10
DB Lunges 12/12/10
Calfs 12/12/10
Abs
OFF

Do you think its to much volume?
 
Well like on day 1, I wouldn't go straight into bb incline from flat bench. Put the rear deltoid raises in between. Or do abs/legs in between. To rest the tris and chest in between. Use that same approach on all your exercise programs.
 
Smith1108 said:
I have been doing heavy for around 6 weeks now and i have plateaued so i am looking to break this plateau by switching to more reps more volume...

New Routine will be 3 sets 12-10 reps each set:
Day1:
A1:
Flat Bench x 3 12/12/10
BB Incline x 3 12/12/10
DB Flyes x 3 12/12/10
Shoulder Press 3 x12/12/10
Lat Raises 3 x 12/12/10
Rear Delt Raises 3x12/12/10
Skull Crushers 3x12/12/10
Tricep Pushdown 3x12/12/10

Day2:
B1:
Pull Ups x 3 12/12/10
DeadLift x 3 12/12/10
CG Pulldown 3 x 12/12/10
BB Rows x 3 12/12/10
BB Curls 3x12/12/10
Preacher Curls 3 x 12/12/10
DB Curls 3x 12/12/10


Day3:
OFF

Day4:
A2:
DB Bench x 3 12/12/10
DB Incline x 3 12/12/10
Cable Flyes x 3 12/12/10
DB Shoulderpress 3 x12/12/10
BB Shrugs 3 x 12/12/10
Lat Raises 3x12/12/10
DB Tricep Ext 3x12/12/10
Kickbacks 3x12/12/10

Day5:
B2:
Pull Ups x 3 12/12/10
CG Pulldown 3 x 12/12/10
T-Bar Rows x 3 12/12/10
BB Rows x 3 12/12/10
BB Curls 3x12/12/10
Hammer Curls 3 x12/12/10
Concen Curls 3 x 12/12/10

Day6:
C2:
Squat 12/12/10
SLDL 12/12/10
DB Lunges 12/12/10
Calfs 12/12/10
Abs
OFF

Do you think its to much volume?
Click to expand...

Whether or not the volume is too much for you depends on how experienced of a trainee you are and whether or not you have done something like this before - for example, it wouldn't be too much volume for me, but for a beginner or someone who does not have an athlete;s background, it's definitely too much volume.

You're also doing a lot of work for your arms, adding them in at the end of every session, and you really do not need to, especially since they are getting work with the chest and back compounds. I do recommend looking at your training programme and changing it.

If you're going to stay with that order re sessions, then I would change it to something more like the following, for example:

Day 1:
Flat Bench x 3 12/12/10
BB Incline x 3 12/12/10
DB Flyes x 3 12/12/10
Abs

Day 2:
Pull Ups x 3 12/12/10
DeadLift x 3 12/12/10
CG Pulldown 3 x 12/12/10
BB Rows x 3 12/12/10

Day 3:
OFF

Day 4:
BB Shoulder Press 3 x12/12/10
DB Shoulder Press 3 x12/12/10
Lat Raises 3 x 12/12/10
Rear Delt Raises 3x12/12/10

Day 5:
Skull Crushers 3x12/12/10
Tricep Pushdown 3x12/12/10
DB Tricep Ext 3x12/12/10
BB Curls 3x12/12/10
Preacher Curls 3 x 12/12/10
DB Curls 3x 12/12/10

Day 6:
Squat 12/12/10
SLDL 12/12/10
DB Lunges 12/12/10
Calfs 12/12/10
Abs

Day 7:
OFF

I would also actually recommend doing Legs or your weakest body-part as your first session of the week and go from there.

If you're not sure what you're doing, then I recommend that you get yourself a trainer who does.

~Rosie~
 
A1:
Flat Bench
BB Incline
DB Flyes
Shoulder Press
Lat Raises
Pull Ups
BB Rows

B1:
BB Curls
Hammer Curls
Preacher Curls
DB Tricep Ext
Tricep Pushdown
Tricep Kickbacks

C2:
DeadLift
DB Lunges
Leg Curls
Front Squat
Calf Raises

A2:
DB Bench
DB Incline
Cable Flyes
DB Shoulderpress
Rear Delt Raises
T-Bar Rows
Pull Ups
B2:
BB Curls
DB Curls
Concentration Curls
Skull Crushers
Tricep Pushdown
Cable Pulldown
C2:
Squat
SLDL
DB Lunges
Calfs
Abs

What about this?
 
Smith1108 said:
A1:
Flat Bench
BB Incline
DB Flyes
Shoulder Press
Lat Raises
Pull Ups
BB Rows

B1:
BB Curls
Hammer Curls
Preacher Curls
DB Tricep Ext
Tricep Pushdown
Tricep Kickbacks

C2:
DeadLift
DB Lunges
Leg Curls
Front Squat
Calf Raises

A2:
DB Bench
DB Incline
Cable Flyes
DB Shoulderpress
Rear Delt Raises
T-Bar Rows
Pull Ups
B2:
BB Curls
DB Curls
Concentration Curls
Skull Crushers
Tricep Pushdown
Cable Pulldown
C2:
Squat
SLDL
DB Lunges
Calfs
Abs

What about this?
Click to expand...

You're all over the place - I really do recommend that you listen or get yourself a trainer.

~Rosie~
 
Rosie this routine is coming straight from a strength and conditioning coach and a personal trainer i am deployed overseas he is in my unit he has been helping me the problem is i don't agree with everything he is saying such as these routines... I Usually do routines such as you posted I have always done 4-6 weeks Heavy, 6-8 Weeks Light 4-6 weeks Volume, 6-8 Weeks Heavy and 4-6 weeks light and repeat... and i have always done a 4 day split working different muscle groups... He is saying to do this routine for volume... He says i will get more growth because i am hitting the muscle more frequently...
 
Smith402 said:
Rosie this routine is coming straight from a strength and conditioning coach and a personal trainer i am deployed overseas he is in my unit he has been helping me the problem is i don't agree with everything he is saying such as these routines... I Usually do routines such as you posted I have always done 4-6 weeks Heavy, 6-8 Weeks Light 4-6 weeks Volume, 6-8 Weeks Heavy and 4-6 weeks light and repeat... and i have always done a 4 day split working different muscle groups... He is saying to do this routine for volume... He says i will get more growth because i am hitting the muscle more frequently...
Click to expand...

I don't post those kinds of routines - if you are talking about my personal training, then I train specific for ME.

Hitting the muscle more frequently does not mean more growth - your NUTRITION is going to primarily determine your growth. As far as doing isolation exercises for your arms, this is not necessary, and you don't need to hit arms every day - if you're not giving yourself adequate recovery time, then you will slow your progress, since results happen IN your RECOVERY time.

Like I said, you can take this and modify it.

~Rosie~
 
Too much isolation exercises
Too much upper body pushing work
Not enough lower body work
Not enough upper body pulling work
No stabilizer/ancillary/fixator work - external rotator cuff, scaptions, scap retractors, hip abductors, etc.

Br
 
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