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My routine

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Diablos
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2011/04/07 15:41:06 (permalink)
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My routine

Hi all, I made a thread on my nutrition so thought I may aswell post up my routine for critique!
 
Monday:
 
DB Benchpress 1 x 8 warm up, 3 x 8 max weight.
DB Incline 1 x 8 warm up, 3 x 8 max weight.
Weighted dips 1 x assisted, 3 x 8 max weight.
 
Wednesday:
Dead Lift 1 x 6 40%, 1 x 6 80%. 1 x 6 90%, 1 x 6 max weight. (I'm paranoid about screwing my back up.)
BB Rows 1 x warm up, 3 x 8 max weight
DB Shrugs 4 x 8
EZ Curls 1 x warm up, 3 x 8max weight.
 
Friday:
Squat 1 x warm up, 3 x 8 max
Weighted Calf raises 1 x warm up, 3 x 8 max
DB seated military press 1 x warm up, 3 x 8 max
Weighted sit ups 4 x 10
 
When I can do the first 2 sets after the warm up with full reps, i up the next set by 2kg, the next week i will then do 2 sets of the increased weight for example:
 
10kg warm up - 14kg - 14kg - 16kg
10kg warm up - 14 kg - 16kg - 16kg
10kg warm up - 16kg - 16kg - 18kg
 
This is how i've been progressing through the weights so far, any critique is welcome, would love to hear all of your thoughts on my routine, my goal is to build mass (with a couple of ego lifts :D )
 
Thankyou.
#1

10 Replies Related Threads

    naththebeast
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    Re:My routine 2011/04/08 16:10:21 (permalink)
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    Looks pretty good to me mate, would possibly add in some hamstring work for legs too though, something like stiff legged deads and then good to go



    #2
    Diablos
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    Re:My routine 2011/04/18 19:23:06 (permalink)
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    Thanks for the critique, will try the stiff legged deads when I get a chance.

    Are there any compounds that I'm missing that would be beneficial? 
    #3
    Diablos
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    Re:My routine 2011/06/16 16:32:44 (permalink)
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    I followed your advice and added in the SLDL's, my routine has changed around a bit and looks like this:
     
    Bench press
    Incline
    Dips
    Military Press
     
    Deads
    Wide grip chin ups
    Bent over rows
    Shrugs
    Curls
     
    Squats
    SLDL
    Calf raises
     
    Is this everything covered? I added wide grip chins as I've not been happy with my Lat development.
    #4
    IanBrown
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    Re:My routine 2011/06/16 19:03:53 (permalink)
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    Check out frankie NY's program its very similar to what you have planned.
     
    http://www.muscletalk.co....ing-Program-m8817.aspx
     
    Regarding your routine id prob be inclined to drop the shrugs.


    Kiss me where the sun dont shine. The past was yours. But the futures mine. Youre all out of time.

    #5
    Diablos
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    Re:My routine 2011/06/16 21:36:08 (permalink)
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    Cheers, have looked into that routine before and I'm tempted to try it out.
     
    Regarding the shrugs, Is something else working my traps out?
    #6
    Mjollnir
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    Re:My routine 2011/06/17 12:26:02 (permalink)
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    Diablos
    Regarding the shrugs, Is something else working my traps out? 

     
    Deadlifts and rows.
    #7
    Diablos
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    Re:My routine 2011/06/19 14:12:45 (permalink)
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    Ah, just looked into that, thanks for pointing it out.

    Is it wise to do bent over rows and wide grip chins? or should I pick one? 
    #8
    CitizenKane
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    Re:My routine 2011/06/19 14:39:59 (permalink)
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    Diablos
    Is it wise to do bent over rows and wide grip chins? or should I pick one? 

     
    Yep do both. Both fantastic exercises but Chin Ups would focus a bit more on the Lats whereas Rows focus a bit more on the Traps and Erectors, but both hit your whole back.

    "Be adequate"
     
    #9
    Diablos
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    Re:My routine 2011/06/19 22:29:23 (permalink)
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    Great, thanks for the help.
    #10
    Shae
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    Re:My routine 2011/06/19 23:03:21 (permalink)
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    I think if you're bent over enough on your bent over rows, more like a pendlay row, your lats will be worked hard, more than your traps and erectors, whereas if you backs like 45 degrees then your traps will work abit more...

    Current PB's              
    100kg Clean & Jerk
    110kg Bench
    190kg Deadlift
    140kg Back Squat
    120kg Front Squat 
     
    #11
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