Please review my routine guys, i really need some help

[Johny J]

Thank you for clicking in here. Ok, i just started back after a 2 month lay off cause of some medical bullshit. Anyway, i dropped some bodyweight and alot of strength, so i am getting edgy about training. This is my routine at the moment, tell me what you think.

day 1 back\bis
4 sets pull ups
3 sets close grip pull ups
3 sets rows 10, 8,6
some bicep excercie for 3 sets

day2 chest\tri's
4 sets flat bench reps 10,8,6,6
3 sets incline 6,6, 8
3 sets wieghted dips 10,8,6, after each et the weight is taken off

day 3 shoulders\traps
3 sets lateral raises drops sets. 10 reps then drop twice
2 sets front raises 6-10
2 sets rear delts 6-10
3 sets behind the head shoulder presses 6-10
3 sets shrugs 6-10

day 4 arms
6 sets dips 6-10 reps
6 sets of some bicep excercise

day 5 legs
4 sets squats 10 reps (i dont do these heavy anymore)
Nelson montana's calf routine
3 sets hamstrings (what do you suggest for these? Stiff legged deads?)

all excercises are done to failure. i split the bicep and tricep workout into 2 seperate days so tha the load would be spread out rather than beaten hard on 1 day. seems to work for me.

 

[Insane_Man]

For me that would be way too much volume. So I can't really critique your routine very well.


You strength should come back faster than you expect, just start out with lower weights and don't push yourself too hard. Unless you lost a lot of muscle, mostly what you lose with time off is neural drive, your body simply isn't used to pushing itself as hard as you did. You will probably find that your squats and deads (wait, I didn't see any deads in your routine *gasp*) suffered more than say, biceps. That's because the bigger movements require much more coordination and higher motor unit recruitment.

 

[Johny J]

to much volume where? Overall?
i dont do deads. Used to, dont do them anymore. I would rather ain a little slower than risk the injury to my back that is possible with deads.

 

[Insane_Man]

Like the 6 sets of dips. I have never done 6 sets of anything, except heavy singles

Also, you can save yourself time on shoulder day by replacing Front Raises and Lat Raises with Military press. At least it works that way for me. And behind the neck presses are pretty dangerous, you can develop an injury from doing them.

Oh and I like SLDL for hams, or you can do Good Mornings to help with the lower back at the same time.

 

[thorsky]

to much volume where? Overall?
i don't do deads. Used to, don't do them anymore. I would rather ain a little slower than risk the injury to my back that is possible with deads.

If you use improper form and too much weight, yes they could hurt your back. But with good form deads are one of the best all around lifts you can do. I can't imagine a routine without them.

As far as the rest goes, I agree, the volume is a bit high. I tend to stick to some compound lifts with lower reps, then some auxiliary lifts with higher reps. See needsize's 5x5 post, should be a sticky at the top of this forum.

Question...why would you do behind the neck presses? Studies have shown proprioception is as high or higher with "front of neck" presses with much less chance of shoulder injury. Just a though...

 

[thorsky]

Dam, Insane beat me to it...

 

[Johny J]

Insane,
The six sets of dips are tough. However, that is it for triceps. I do that then i am done. Dips work the whole tricpep nicely, so i dont bother with anything else. On top of that, they dont hurt my elbows. lately i have been getting pain in my elbow joint doing press downs and things like that.

The chest and tricep thing seems to work for me. At least thats what my bench numbers suggest. i hit 440lb x 3 before i stopped.

I started doing front raises and rear cause i used to just do presses, but that my shoulders are lacking. I have a wide shoulder structure, so you dont notice, but my sahoulders are underdeveloped muscular wise.

Thor,
I dont do behind the neck anymore. i switched to front raises. I wrote that out of habit. Sorry for the fuck up.

i also forgot to mention i am not on gear. I am sure that might bring some more "to much volume" comments, but i am loving the input so far. Thanks guys.

 

[Vennom96]

See personally I don't think thats too much volume. I think it's perfectly fine as it is. I don't see how all these people who say go to the gym, walk in, do one set of bicep curls, do one set of tricep extensions and go home and your arms are gonna grow 4". I just dont see how that works for them. I know for a fact it doesn't work for me. The only thing I saw is that you don't do any compound exercises for your shoulders. That'll prob put more size on them than just the raises alone.

 

[Johny J]

up

 

[70w30]

Thank you for clicking in here. Ok, i just started back after a 2 month lay off cause of some medical bullshit. Anyway, i dropped some bodyweight and alot of strength, so i am getting edgy about training. This is my routine at the moment, tell me what you think.

day 1 back\bis
4 sets pull ups
4 sets rows 10, 8,6
bicep excercise for 4 sets...camber bar curls.heavy

day2 chest\tri's
4 sets flat bench reps 10,8,6,6
3 sets incline 6,6, 8
3 sets wieghted dips 10,8,6, after each et the weight is taken off
4 sets french presses

day 3 shoulders\traps
3 sets lateral raises drops sets. 10 reps then drop twice
2 sets rear delts 6-10
3 sets front shoulder presses 6-10
3 sets seated dumbell shrugs shrugs heavy 6-10


day 4 legs
4 sets squats 10 reps (i dont do these heavy anymore)
Nelson montana's calf routine
3 sets hamstrings (what do you suggest for these? Stiff legged deads?)

all excercises are done to failure. i split the bicep and tricep workout into 2 seperate days so tha the load would be spread out rather than beaten hard on 1 day. seems to work for me.

I edited your routine ....I,m too lazy to type
Your shoulder and chest days are too close together, I would split them up ....day1 .....and day 4.
You have been out of the gym for a while from what I remember reading right.
You looking to put some mass on again?

 

[Johny J]

Re: Re: Please review my routine guys, i really need some help

I edited your routine ....I,m too lazy to type
Your shoulder and chest days are too close together, I would split them up ....day1 .....and day 4.
You have been out of the gym for a while from what I remember reading right.
You looking to put some mass on again?

yup. looking to swell up again while maintaing low bf.

i like the routine. Just cant do the french presses cause they hurt my elbows.

 

[70w30]

Three day split...I,m using
Day 1---Chest -shoulders
Dumbell pullovers across a bench 4x10
Flat bench...4 stes.....1 warmup 4 working sets..10...8...6..4..reps
Machine flyes...4 sets 10
Incline dumbell presses... put bench @30degree angle....4 sets 1 warmup....4 working sets 10...8...8...6..reps

Shoulders
Front presses...1 warmup set...4 working sets ..10 ...8...8...6...reps
Seated dumbell laterals....4x10....pyramidiing
Rear machine flyes...4x10
Seated dumbell shrugs heavy....4x10

Day 2..off

Day 3
Back/bis
Bent over rows.....1 warmup set..4 working sets...10 ...8 ...8...6 reps
Lat pulldowns.....4 sets of 10...
Heavy deads...1 warmup...4 working sets...10 ..8...6...6..reps

Bis
Heavy camber bar or straight bar curls 4 sets of 10.
Preacher curls 4x10

Day4
off

Day5
legs/tris
Seated leg extensions 4x10
Leg presses machine 1 warmup set 4 working sets odf 10
Lying leg curls.....4 sets of 10
Seated calf raises 2 sets toes pointed inwards to failure ..2 sets pointed outward to failure
Tris
Close grip bench....1 warmup....4 working sets...10..8..6..6 reps
Tricep.cable rope pushdowns...4 sets of 10 to failure.
Standing calf raises ...same deal 4 sets toes in and toes out to failure..
This is my current split....I have little time ...so this works for me....plus there is enough time for recovery
Ahh shit i messed up......you get the jist right