My new routine - Critque

[r3ver3nd]

This is my new routine, please feel free to rip it apart! BTW - I am going by workouts, not necessarily days. I have a pretty unpredictable schedule at work (restraunt), so I have to go by workouts.

Workout #1 (Mon):
Chest: Flat Bench: 5x5
Incline: 5x5
Dips: 4x8 (No weight yet, I just started dips)
Flys: 4x8 or 5x5
Triceps: Skull Crushers: 4x8
Push downs w/ T-Bar: 4x8
(Misc Tri work)Pull over/French press/Close grip

Workout #2 (Tues):
Shoulders: Military Press: 5x5
Arnold Press: 4x8
Seated Bent over Dbell laterals: 4x8
Upright Rows: 5x5
Traps: Shrugs: 4x8
Biceps: Curls (Bbell/Dbell variations weekly): 4x8
Conc. Curls: 4x8
Misc: Rev. bbell curls: 4x8

Workout #3 (Wed):
Back: Deadlift: 5x5
Close grip rows: 5x5
Wide grip bbell rows: 5x5
Lat pull down: 4x8 (close/wide)
Straight Arm Pull down: 4x8
Abs: (Needsize routine): 5x5

Workout #4 (Thurs): I am completely dropping all leg weight, and restarting with proper form. So this is my weakest point by far right here, and Im sick of it so Im fixing it.
Legs: Squat: 5x5
Front Squat: 5x5
Leg Press: 5x5 (or 4x8?)
Hacks: 5x5
Lunge: 4x8
Calf: Standing and donkeys

Forearms will be tossed in there on one of those days, maybe even twice a week.

Tell me what you guys think. Am I missing anything? Supplements are the usuals, creatine and whey. Tell me if you guys need to know anything that may help with the advice. thanks guys

Age: 19
Weight: (Down to 238ish)
Height: 6'3''

 

[syko]

--its loooking good from my view, but the two variations of rows seems a bit too much....drop the close grip/wide grip stuff and just stick to the good ol bent over barbell rows.

-- Id do the back setup as the following..
deadlifts, lat pulldowns, bent over BB rows, and then lastly the pullover stuff.

--Id do back and bi's as bi's are 2ndary to back so if u did bi's after, they'd get nuked better.

--subsitute front squats with box squats for better overall squat performance, but i think that you are going to end up overworking your legs with that much on leg days...
Id suggest you do the following (and has worked for me GREATLY in the past when i was more of a bodybuilder (somewhat)...
-Squats, box squats, leg press, and to finish them off, do two sets leg extensions and ham curls (with one warmup set of 10 reps)

 

[pullinbig]

it looks terrible to me. where did you get that? shoulders the day after chest. back the day after bis. way too much volume on everything including legs. you gonna kill you self unless you are one of the SMALL % of folks with incredible recoup powers. I got overtrained just reading it lolololololololol shoulders, kness and elbows hurtin already.

 

[pipes]

You need to reschedule your program to allow for proper recovery time between related body parts. You simply can't train shoulders the day after chest and triceps, or back the day after bi's. You exercises aren't looking too bad, but re-format your rest periods.

 

[syko]

I was playing around with the setup and came up with a suggestion....? Its got the rest periods, less volume, but more intensity..

Workout #1 (Mon):
Chest: Flat Bench: 5x5
Incline: 5x5
Dips: 4x8 (No weight yet, I just started dips)
Flys: 4x8 or 5x5
Triceps: Skull Crushers: 4x8
Push downs w/ T-Bar: 4x8

Workout #2 (Tues):
Legs: Squat: 5x5
box squats: 5x5
Leg Press: 5x5
Calf: Standing and donkeys

Workout #3 (Wed):
Shoulders: Military Press: 5x5
Arnold Press: 4x8
Upright Rows: 5x5
Traps: Shrugs: 4x8

Workout #4 (Thurs):
Back: Deadlift: 5x5
close grip reverse pulldowns
Bent over BB rows
Bi's: wide grip straight bar curls, hammer curls
Abs: (Needsize routine): 5x5





Things would be just much more simpler if you did one of pullinbig's programs.....

 

[r3ver3nd]

So instead of acting all big and bad. Why not help me critque it?

Pullinbig sittin over there just slinging mud at me. I know you know what your talking about, why not suggest a different set up?

Workout #1 (Mon):
Chest / Tri
Workout #2
Back / Bi
Workout #3
Shoulder/Traps/Abs
Workout #4
Legs/Calf

I like to think I can recoup quite fast, but I dont see myself as a genetic freak. My first ever training program was a medium/heavy/light style, hitting the same thing 3 times a week (upper/lower), and the 2nd part getting hit twice a week, and would alternate. And I never had any problems...

So do you think that looks good? Or just critize me, and move along again. Also, pullinbig, where did i get that? No where, I made it up. I dont usually mimic others training styles, it just what has worked for me. My splits maybe abit messed up , but thats why I posted it.

 

[r3ver3nd]

Thanks gymphreak!

Workout #1 (Mon):
Chest:
Triceps

Workout #2 (Tues):
Legs:
Calf:

Workout #3 (Wed):
Shoulders
Traps:
Workout #4 (Thurs):
Back:
Bi's:
Abs:

I wouldnt ask pullinbig for a program made just for me, unless he's got some free time, Im sure he's busy lol

 

[syko]

hey river....read my edited post....i fixed up the workouts as well...forgot to do that when i was changing the format.....

 

[r3ver3nd]

Thanks man. I know that you are saying that may be too much. But look at the bodybuilders of old, they used to do ..... 4x that many sets? Am I missing something? I know I may get the generally responce of genetic freaks, low volume is better, etc. I think I may give this a shot for awhile and see how my body reacts to it.
I am not doing steroids so we'll have to see how my body reacts to the volume.

 

[syko]

well, what im actually saying is that you should try to focus on the core excersizes. Keep in mind, all these pro BB'ers today and of old before arnie's era...they all have the ability to recover from large volumes of excersizes especially Ronnie coleman.
Also keep in mind, alot of muscles get worked more than once a week for an example: Chest....it works your triceps and shoulders. You then do shoulders on another day, then they get worked again when doing back.....you get the idea?

 

[needsize]

I do think the volume is a little high, but no reason you cant do shoulders the day after chest, I've been doing it for over 5 years and its worked great for me

 

[pullinbig]

So instead of acting all big and bad. Why not help me critque it?

Pullinbig sittin over there just slinging mud at me. I know you know what your talking about, why not suggest a different set up?

Workout #1 (Mon):
Chest / Tri
Workout #2
Back / Bi
Workout #3
Shoulder/Traps/Abs
Workout #4
Legs/Calf

I like to think I can recoup quite fast, but I dont see myself as a genetic freak. My first ever training program was a medium/heavy/light style, hitting the same thing 3 times a week (upper/lower), and the 2nd part getting hit twice a week, and would alternate. And I never had any problems...

So do you think that looks good? Or just critize me, and move along again. Also, pullinbig, where did i get that? No where, I made it up. I dont usually mimic others training styles, it just what has worked for me. My splits maybe abit messed up , but thats why I posted it.

didnt mean to come off like that. i have posted what i believe to be a good routine for anyone to start with. needsize has posted one as well. good luck bro didnt mean to offend you or anyone else. dont get wound up cause someone tried to give you an honest appraisal. you asked and you recieved. I am not a high volume fan. I have made that clear in all my posts. i was more or less joking around with my comments ( i still do not like the routine) so have a sense of humor and lighten up bro. if there is anyone on this board that has offered advise based on experience it has been me. you have read my posts so you know how i fel about that type of routine. best wat y to see if its gonna work is give it a try for eight weeks and see what happens. it may work for you. those types of routines have never worked for me. but i dont have great recoup abilities either. but hey you want my advise here it is

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times week for 30 – 45 minutes of low impact (walking) as intense cardio burns muscle.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.


good luck homie.