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Need help with routine...Critique it please

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brandon1010
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2009/07/16 02:24:05 (permalink)

Need help with routine...Critique it please

I got sick of my old routine consisting of a 2 day split

day 1: arms/chest/back

day 2: legs/abs

I just wasn't seeing results from it so i'm trying a new routine that i was searching for a found this one. I am trying to gain mass, currently 5'9 139lbs give or take 2 lbs. I have been weight lifting for about 4 and a half months now.

Chest / Triceps Days:

* 4 sets of 12, 8, 8, 8 flat bench press
* 3 Sets of 12, 8, 8 Dumbbell chest flies
* 3 Sets of 10, 8, 8 Incline dumbbell press
* 3 sets to failure  Dips
* 3 Sets of 12, 8, 8 Tricep cable extension OR 3 sets of 12, 8, 8 Skullcrusher
* 3 Sets of 10, 8, 8 Overhead Tricep Extension
* 3 sets of 12, 8, 8 Machine Incline press

Back / Bicep Days:

* 3 sets of 12, 8, 7 lat pull-down
* 3 Sets of 12, 8, 8 low row
* 3 Sets of 12, 8, 8 high row
* 2 Sets of 8, 6 Barbell pullovers
* 3 Sets of 12, 8, 6 Deadlifts
* 2 Sets of Alternating Dumbbell Curls

Shoulder / Traps Days:

* 3 Sets of 12, 8, 8 Barbell Military Presses
* 3 Sets of 12, 8, 8 Dumbbell lateral raises
* 3 Sets of 12, 8 ,8 Dumbbell front raises
* 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
* 2 Sets of 10, 8 Dumbbell Arnold Presses
* 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
* 2 Sets of 12, 8 Heavy Behind the back barbell shrugs

Thigh / Calves / Abs Days:

* 3 Sets of 12, 10, 8 Barbell full squats
* 3 Sets of 15, 12, 8 Hamstring Curls
* 3 Sets of 12, 8, 8 Heavy Calf raises
* 2 Sets of 8, 8 Heavy Squats on the leg press machine
* 2 Sets of 12, 8 Leg extensions
* 2 Sets of 50, 50 Crunches or Failure
* 2 Sets of Hanging leg raises Failure
#1

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    naththebeast
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    Re:Need help with routine...Critique it please 2009/07/16 09:39:30 (permalink)
    quite a high volume but that may well be fine for you.

    The order is sometimes not great, for example on back/biceps day you would probably want to start with deadlifts rather than have them towards the end.

    Same with chest/triceps day you have an incline press as last exercise, wouldnt bother with it anyway as you already have an incline press for one, but if you do it too have it nearer the start before tricep work.

    Another thing, on back/biceps day you have barbell pulovers, if im thinkning rightly then that would be lying down and starting with the bar behind your head pulling it to above your chest (if so) then that isnt back/biceps and is more aimed at chest/triceps.

    And on legs, heavy squats on leg press machine is just leg presses, not squats, thats just pedantic though.



    #2
    bruce.e
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    Re:Need help with routine...Critique it please 2009/07/16 10:12:54 (permalink)
    looks like too many exercises. perhaps, drop a few?
    #3
    hamiltonsfitness
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    Re:Need help with routine...Critique it please 2009/07/16 10:31:29 (permalink)
    Not bad at your stage, certainly better than your previous routine.

    I can only see a couple of sets of biceps on your biceps day.
    #4
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