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Critique my Routine!

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Rob1985
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2005/07/22 16:39:02 (permalink)
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Critique my Routine!

Would like to cut down on volume if possible, although I've being making an effort to do so over the past month and have knocked off quite a few sets/exercises here and there.

Please note that deadlifts are done on legs day due to cricket practice on Tuesday night.

Sunday - Shoulders / Traps / Wrists
3x8 Shoulder Press
2x8 Dumbell Press
2x8 Military Press
3x8 Barbell Shrugs
2x8 Reverse Shrugs
2x8 Wrist Curls

Tuesday - Chest / Upper Back
3x8 Bench Press
3x8 Incline Dumbell Press
3x8 Dumbell Flyes
3x8 Barbell Rows
3x8 Lateral Pulldowns (Handles)
2x8 Rear Delt Dumbell Raise
2x8 Lateral Pulldowns Wide

Wednesday - Legs / Lower Back
3x8 Squat
3x8 Dumbell Lunge
3x8 Leg Extensions
3x8 Deadlift
4x15 Calf Dumbell Raise

Thursday - Arms
3x8 Weighted Dips
3x8 Pulldowns
3x8 Skull Crushers
3x8 Barbell Curls
2x8 Dumbell Curls
2x8 Hammer Curls


I know I could do with splitting the days up a bit more, as opposed to doing three in a row, but can't as I play cricket on Saturdays.. and don't want any tired muscles!
#1

5 Replies Related Threads

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    Gunit
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    RE: Critique my Routine! 2005/07/22 16:51:41 (permalink)
    i reckon you still might be abit sore mate after doing tues/wed/thurs on the trott!
    Have you thought about doing 3 days rather than four, like a typical split is

    Chest/Shoulders/triceps
    Back/Biceps
    Legs/abs

    If your playing Cricket all day on saturdays i would be tempted to put Chest/tris on the Thursday, as you dont want tired legs and back if you are spending half the day in the field and a abit of time running with all that gear on between the wickets!
    I would do (and this is just how i would do it, may not suit you)

    Sunday - Back and Biceps
    Wednesday - Legs and Abs (need a decent break between back and leg routines)
    Thursday - Chest\Triceps\Shoulders

    Some typical routines for these are in the routines forum, but at first glance at your exercises maybe you have got too many

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #2
    Gunit
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    RE: Critique my Routine! 2005/07/22 17:02:22 (permalink)
    This is one i saw the other day that i liked the look of, if my memory is right i think Airborne Warrior posted this so give him any credit!
    Its got everything you need thou


    DAY 1 (back/biceps)
    Deadlift 4x6
    Chins 4x6
    BO rows 4x6
    BB curl 4x8

    DAY 2 (chest/shoulders/triceps)
    Dips or flat bench 4x6
    Inc DB bench 4x6
    Military press 4x6
    CG bench press 4x8

    DAY 3 (Legs/Abs)
    Squat 4x8
    SL Deadlift 4x8
    Calf raises 3x12
    Cable Crunches

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #3
    Lewandad
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    RE: Critique my Routine! 2005/07/23 03:02:44 (permalink)
    I will make changes to ur original, but G-unit's split is alright if you want a 3-day workout week.


    ORIGINAL: Rob1985

    Would like to cut down on volume if possible, although I've being making an effort to do so over the past month and have knocked off quite a few sets/exercises here and there.

    Please note that deadlifts are done on legs day due to cricket practice on Tuesday night.

    Sunday - Shoulders / Traps / Wrists<<<< why wrists? don;t train them separately they will grow on their own.

    3x8 Shoulder Press
    2x8 Military Press
    3x8 Barbell Shrugs< eliminated one. you should feel burnt out after doing three sets of shrugs, not ready for another set.
    2x8 Wrist Curls

    Tuesday - Chest / Upper Back
    3x8 *Incline* Bench Press
    3x8 Cable Rows<<better ROM, you are working lats with this right here
    2x8 Rear Delt Dumbell Raise
    3x8 Dumbell Flyes

    Wednesday - Legs / Lower Back
    3x8 Squat
    3x8 Dumbell Lunge
    3x8 Leg Extensions
    3x8 Deadlift <<< good except for calf DB raise. squats and deadlifts should work them, add standing calf raise if you feel like it, it's more effective IMO.

    Thursday - Arms
    3x8 Weighted Dips
    3x8 Weighted Chins
    3x8 Skull Crushers<<<<see below**
    3x8 Barbell Curls
    2x8 Dumbell Curls <<<<<you are doing 7 sets of curls!!!??? cut out BB and DB curls and work on preacher curls instead for bi's.
    2x8 Hammer Curls<<**I would replace this with tricep extension, flat or decline.



    I know I could do with splitting the days up a bit more, as opposed to doing three in a row, but can't as I play cricket on Saturdays.. and don't want any tired muscles!



    that's just my advice. also, warm up with 10 minutes of fast walking/jogging pre-weight training to get you ready, and make sure to stretch.

    cheers.
    #4
    bellyshere
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    RE: Critique my Routine! 2005/07/23 11:57:09 (permalink)
    That's your workout after you have knocked some stuff off! You must have been in the gym for hours. Squats and deadlifts on the same day aren't great, unless your doing straight leg deads. 3 day split. Chest/biceps...back/triceps......legs/shoulders. I do about 4 or 5 exercises per workout. Less is more.
    #5
    Rob1985
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    RE: Critique my Routine! 2005/07/23 12:14:45 (permalink)
    Cheers for the suggestions guys, will take them on board.

    Gym isn't brilliant so don't have access to chin bar/cables/incline bench.

    Chest/back is probably my longest workout.. about 55 mins. Rest are 50 or 40 mins. I was working arms for 1hr15 before I started reading this forum!
    #6
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