Critique my routine

[OmegaReign]

Basically I am one of the guys that reads flex and all those other magazines. I was always taught to pick a body part and train it then don't train it again for at least 6-7 days. My current split right now is....

mon=back 3-4 lifts, biceps 2 lifts, teus=chest 3-4 lifts, triceps 2 lifts, wed=legs 3-4 lifts, 2 main lifts with 2 supporting lifts., thurs=shoulders 4-5 lifts

fri=arms, biceps 3 lifts, triceps 3 lifts.

sat and sun off.

typical back day would be
pullups, 2 warm up bodyweight 10-15
2-3 weighted sets, 5-10... one arm rows, 3x5-10... wide grip rows, 3x5-10... burnout with closegrip pullups.

chambered curls, 3x10-15... cable curls, 3x10-15

typical chest day would be
bench, 2 warm-up 145x15-20
3-4 working, x12 x5 x2 x1, increasing weight... hammer incline, 3x8-12... flies, 3x8-12 supersetted with pushups

weighted dips 3x8-12... overhead twohanded dumbell 3x8-12

typical leg day
squats, 2 warm-up 15-25
3 working, x10 x5 x2-5... deadlifts, 3x5-10... extensions, 3x5-10... curls, 3x5-10

typical shoulder day
military press, warm up 2x15-25
working x10 x8 x5... side lateral raises , 3x10-15... rear delts, 3x10-15 super setted with front raises, x10-15... shrugs, 4sets, x10 x8 x5 x5

arm day
straight bar curls, 1 warm up 25, 3sets, 5-10... dumbell curls, 3sets x8-10... preacher curlsl, 3sets x8-10

nosebreakers, 1 warm up 25, 3 sets 5-10... cable press downs, 3 sets 5-10... rope press downs, 3 sets 5-10

I do abs every other day and calves 2 times a week.

I always alternate my first lifts on each bodypart, cause this is the one I put the most focus into, ex. 1 week the first lift will be bench for chest, next week will be incline, next week will be dumbell press, then go back to bench. But I put the most emphasis on the first lift for that body part.

almost all my parts for the last set I go to failure, sometimes the two last sets. I do drop sets as well to really burn out.

Been doing this for a while, sometimes I will switch up days and change body parts. I am always changing excercises as well. I am also always trying to add weight to each first excercise, so for the last set its higher than the week before.

too much?, too little? think the 5x5 would work for me??

 

[nate212]

I think it looks reasonable man. Only comment I have is I would splilt up squats and dead lifts, but i'm old and tired. I can't go heavy on both the same day. No way.

I would also think about droping the reps you do for the warm up. You are sort of blowing your load early which will decrease strength and efficiency on the work sets.

Chest warm up for me would be : internal/external rotation with cable for rotator cuff 3 sets 12 (again i'm old), flat bench 135x8, 225x6, 275x3-4, 315x10(work) 315x8 etc, etc

Looks good man. You are going to get fuckin tore up

 

[glubgawd]

Basically I am one of the guys that reads flex and all those other magazines. I was always taught to pick a body part and train it then don't train it again for at least 6-7 days. My current split right now is....

mon=back 3-4 lifts, biceps 2 lifts, teus=chest 3-4 lifts, triceps 2 lifts, wed=legs 3-4 lifts, 2 main lifts with 2 supporting lifts., thurs=shoulders 4-5 lifts

fri=arms, biceps 3 lifts, triceps 3 lifts.

sat and sun off.

typical back day would be
pullups, 2 warm up bodyweight 10-15
2-3 weighted sets, 5-10... one arm rows, 3x5-10... wide grip rows, 3x5-10... burnout with closegrip pullups.

chambered curls, 3x10-15... cable curls, 3x10-15

typical chest day would be
bench, 2 warm-up 145x15-20
3-4 working, x12 x5 x2 x1, increasing weight... hammer incline, 3x8-12... flies, 3x8-12 supersetted with pushups

weighted dips 3x8-12... overhead twohanded dumbell 3x8-12

typical leg day
squats, 2 warm-up 15-25
3 working, x10 x5 x2-5... deadlifts, 3x5-10... extensions, 3x5-10... curls, 3x5-10

typical shoulder day
military press, warm up 2x15-25
working x10 x8 x5... side lateral raises , 3x10-15... rear delts, 3x10-15 super setted with front raises, x10-15... shrugs, 4sets, x10 x8 x5 x5

arm day
straight bar curls, 1 warm up 25, 3sets, 5-10... dumbell curls, 3sets x8-10... preacher curlsl, 3sets x8-10

nosebreakers, 1 warm up 25, 3 sets 5-10... cable press downs, 3 sets 5-10... rope press downs, 3 sets 5-10

I do abs every other day and calves 2 times a week.

I always alternate my first lifts on each bodypart, cause this is the one I put the most focus into, ex. 1 week the first lift will be bench for chest, next week will be incline, next week will be dumbell press, then go back to bench. But I put the most emphasis on the first lift for that body part.

almost all my parts for the last set I go to failure, sometimes the two last sets. I do drop sets as well to really burn out.

Been doing this for a while, sometimes I will switch up days and change body parts. I am always changing excercises as well. I am also always trying to add weight to each first excercise, so for the last set its higher than the week before.

too much?, too little? think the 5x5 would work for me??

It sucks! Worst shit I've ever seen!!!!

Nah just fucking with you man lol. Looks fine.

Personally, I'm a HUGE fan of Bill Starr's 5x5....but you really gotta buy into the philosophy. It focuses almost exclusively on compound lifts (not to mention squatting 3x a week).

If you look down a few posts you'll see a question about 5x5 - I posted a good link in there if you wanna check it out.

If that style doesn't seem like your thing, you can add more volume and isolation movements similar to the 5x5 sticky up top. Either way I think it's a good change of pace.

 

[OmegaReign]

Yeah, the 5x5 I don't think fits my style, but I am thinking of varying what I do now to fit it and be more of a mass builder focusing on the compound movements, working on it as I type this.

also, this is the year I have decided to finally dedicate more than just the gym time to lifting, finally started eating right and in june will be running first ever cycle. So I think with my workout, plus the added calories and eating right I should be good to go. oh and the gear might help some as well. I just want all my ducks in a row so when I get on the gear, I don't lose my gains. thanks.

 

[glubgawd]

Yeah, the 5x5 I don't think fits my style, but I am thinking of varying what I do now to fit it and be more of a mass builder focusing on the compound movements, working on it as I type this.

also, this is the year I have decided to finally dedicate more than just the gym time to lifting, finally started eating right and in june will be running first ever cycle. So I think with my workout, plus the added calories and eating right I should be good to go. oh and the gear might help some as well. I just want all my ducks in a row so when I get on the gear, I don't lose my gains. thanks.

Yeah it's not for everyone.

Definitely read through this though:

http://www.steroidology.com/forum/training-forum/661-5x5-routine.html

needsize (dude is huge) put that together. It's his spin on the 5x5 geared more towards mass building.

Anyways bro, let us know how things work out. Maybe log your cycle or something.

 

[OmegaReign]

I like that. Basically he is doing one bodypart per week, but putting the main emphasis on the compound movement and really going balls to wall with 5x5. I could incorporate this for sure.

 

[nate212]

Man i still don't know how you can wait till june.

 

[OmegaReign]

The diet is the main reason I am waiting, want it to be on par so I get max gains and keep them.

 

[LAlakerfan503]

hey i was reading through your routine, i think id like to try it.....you said you add weight on to it from the previous. do you add small amounts to the previous weight. for instance if your first set of bench x10 was 175, they following week would u do it with 180 or add 10 to 185.

 

[OmegaReign]

hey i was reading through your routine, i think id like to try it.....you said you add weight on to it from the previous. do you add small amounts to the previous weight. for instance if your first set of bench x10 was 175, they following week would u do it with 180 or add 10 to 185.

I add weight the same workout. so When I do bench, after warm-ups, first set is with 225, next with 315, 350, 365. But usually after that I am pretty spent, so I might stay at the same weight for the next two workouts that day.

the next week or week after, I change the starting excercise, so instead of bench, I would start with incline and do the same thing.

Ex, week one and two would be, bench x5 sets, incline x3 sets, flies x3 sets
week three woulld be incline x5 sets, dumbell flat press x3, dips x3. then do that for two weeks.

I always try to increase weight, always. By mixing it up, I find when I come back to a lift I feel stronger at it. You can even run for 3 or 4 weeks, then change. Tricks the muscles.