This is my routine...please critique

[Rodg]

Mon - Chest & Bi's
Flat bench 5x5
Incline db press 2x6-8
Flat db fly 2x8
Db curls 3x6-8
Cable curls (rope) 2x8

Wed - Back & Tri's
Deadlifts 3x6
Rows 3x6
close grip pulldowns 3x8
Lying tricep extensions 2x6
Tricep pushdowns 2x6

Fri - Shoulders & Legs
Seated db press 3x6
cable lat flyes 3x8
Bent over cable lat flyes 2x8
Leg press 4x6
straight leg deads 3x8
calf raises 5x5

Please critique...can't really do squats due to knees. I was also thinking of going back to a 4 day routine....any suggestions would be much appreciated.

 

[Rodg]

Also any info on developing lower chest ?, mine sucks ! I reckon it maybe genetic though. Its the shape i aren't happy with

 

[gottabadrash]

y do only calf raises and flat bench get sets of 5x5?

 

[blackbeard]

i would group chest and tri's then back/bi's and legs delts are ok
no need for 5x5 on calves...

i dont know what kind of knee problems you have had all i can say is you can squat what you prolly need to do is widen your stance...dont overlook box squats either..theyre a great exercise with many benefits

 

[reallittleguy]

i would group chest and tri's then back/bi's and legs delts are ok


I would agree with you if your only tranning once a day. This would be a good choice.

 

[slobberknocker]

What's wrong with your knees? Box squats should save your knees if you sit back onto the box.

 

[DADAWG]

What's wrong with your knees? Box squats should save your knees if you sit back onto the box.

i hate it when i read " i cant squat because of my knees,back,etc. " but the they go on to tell you they do leg presses/stiff legged deads/etc. 99% of the people who say they cant squat because of x reason are just makeing a excuse because squatting is tough . leg presses put stress on the knees to but hes still doing them . with a little work on form/technique and maybe even a knee sleeve for support you should be able to squat if you can do leg presses . try box squats as slobberknocker here has suggested .



oh and if you think im being hard on you rodg then your right . ive had 2 back surgerys and neck surgery ,ive got steel plates and cadaver [ dead people ] leg bones in place of where disk are supposed to be and to top all that ive got nerve damage in one foot so bad i can barely feel any of it , just the big toe and that side a little bit . guess what i squat every week , maybe i dont break any world records and i never will but i bow up and get it every week because the bar and the plates WILL NOT kick my ass .

 

[pullinbig]

well there ya have it. we all agree that you need to be squatting. anymore questions?

 

[RippedMass]

i hate it when i read " i cant squat because of my knees,back,etc. " but the they go on to tell you they do leg presses/stiff legged deads/etc. 99% of the people who say they cant squat because of x reason are just makeing a excuse because squatting is tough . leg presses put stress on the knees to but hes still doing them . with a little work on form/technique and maybe even a knee sleeve for support you should be able to squat if you can do leg presses . try box squats as slobberknocker here has suggested .



oh and if you think im being hard on you rodg then your right . ive had 2 back surgerys and neck surgery ,ive got steel plates and cadaver [ dead people ] leg bones in place of where disk are supposed to be and to top all that ive got nerve damage in one foot so bad i can barely feel any of it , just the big toe and that side a little bit . guess what i squat every week , maybe i dont break any world records and i never will but i bow up and get it every week because the bar and the plates WILL NOT kick my ass .

Great post, and man, you have been through hell.

 

[Firehawk734]

yaeh DA DAWG, how did you do all that damage to yourself? You tryin to put too much weight on your back for calf raises or what?

 

[reallittleguy]

oh and if you think im being hard on you rodg then your right . ive had 2 back surgerys and neck surgery ,ive got steel plates and cadaver [ dead people ] leg bones in place of where disk are supposed to be and to top all that ive got nerve damage in one foot so bad i can barely feel any of it , just the big toe and that side a little bit . guess what i squat every week , maybe i dont break any world records and i never will but i bow up and get it every week because the bar and the plates WILL NOT kick my ass .

Guys like this is what separate the men from the boys!

Dadawg you have my respect!

And just a side note I also squat every week.