I have had 2 different routines which I have been working out, the first which I like more than the 2nd.
Anyway, critique them to hell, if they are shit, then tell me so I can change it before I go on my next cycle.
First: Routine, everything is 8-10 reps. 3 sets + 1-2 warm up sets
Day1: Chest/Shoulder/Tricep in that order
Chest- Rotate between chest press machine, flat dumbbell press, and flatbarbell press
Rotate between incline fly, flat fly, and incline DB press.
One of the 2nd set of exercises that I haven't done.
Shoulder: Rotate between seated military press, gorilla press, and shoulder press smith machine.
Rear/front/lateral raise (shoulder routine is kind of weak, would like some advice on how to tweak)
Tricep: Skull crushers then burn out with pulldowns or tricep extensions
Day2:
Back width: lateral pulldown (are there really any others?)
Back Thickness: 2 different types of rows (tbar, high row, db row, etc. etc.)
Lower Back: Hyperextensions or rack pull rotation (do not deadlift due to injuries in the past)
Biceps: Bicep curls, or preacher curls, or machine bicep curls.
Day 3:
Quads: Either squat or leg press in beginning of workout. Will return at end of workout to do whichever I did not do in the beginning. Will then do widowmakers after 3 lighter sets
Hams: leg curls (dunno anything else?)
Calves: calf raises...seated or standing or on leg press... dont think it matters, I use whats open.
Day4:day1
Day5:day2
Day6:day3
Day7:rest
Day1:
^I don't feel overworked on this routine
Routine 2:
Day 1: merge day 1+2
Day 2: Day 3.
Rest
Day1
Day2:
Anyway, critique them to hell, if they are shit, then tell me so I can change it before I go on my next cycle.
First: Routine, everything is 8-10 reps. 3 sets + 1-2 warm up sets
Day1: Chest/Shoulder/Tricep in that order
Chest- Rotate between chest press machine, flat dumbbell press, and flatbarbell press
Rotate between incline fly, flat fly, and incline DB press.
One of the 2nd set of exercises that I haven't done.
Shoulder: Rotate between seated military press, gorilla press, and shoulder press smith machine.
Rear/front/lateral raise (shoulder routine is kind of weak, would like some advice on how to tweak)
Tricep: Skull crushers then burn out with pulldowns or tricep extensions
Day2:
Back width: lateral pulldown (are there really any others?)
Back Thickness: 2 different types of rows (tbar, high row, db row, etc. etc.)
Lower Back: Hyperextensions or rack pull rotation (do not deadlift due to injuries in the past)
Biceps: Bicep curls, or preacher curls, or machine bicep curls.
Day 3:
Quads: Either squat or leg press in beginning of workout. Will return at end of workout to do whichever I did not do in the beginning. Will then do widowmakers after 3 lighter sets
Hams: leg curls (dunno anything else?)
Calves: calf raises...seated or standing or on leg press... dont think it matters, I use whats open.
Day4:day1
Day5:day2
Day6:day3
Day7:rest
Day1:
^I don't feel overworked on this routine
Routine 2:
Day 1: merge day 1+2
Day 2: Day 3.
Rest
Day1
Day2:
