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Please Critique this routine

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rugger_56
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2003/11/26 19:04:55 (permalink)

Please Critique this routine

I'm getting ready to start the routine below, but would like some opinions about it first. Suggestions such as to many reps here, that excercise really isn't needed and so on. Thanks for the help.


Day 1
Barbell Flat Bench 4 sets x 5 reps
Barbell Incline Bench 4 sets x 5 reps
Dumbell Deline Bench 3 sets x 10, 8, 6 reps
Cable Flyes 4 sets x 10, 10, 8, 6 reps
Bench Dips 4 sets x 10,10,10, burnout
Skull Crushers 4 sets x 10,10,8,6 reps
Standing Dumbell Overhead Extensions 3 sets x 10,8,6 reps
Straight-Bar Pushdowns 4 sets x 10,10,burnout, burnout

Day 2
T-Bar Row/Wide Grip 4 sets x 10,8,6,4 reps
Lat pulldown/wide grip 4 sets x 10,8,6,4 reps
Seated V-Bar Cable Row 3 sets x 10,8,6 reps
Bent over barbell rows 2 sets x 10,8 reps
Middle Back Shrugs 3 sets x 10,10, burnout
Preacher Curls - EZ Bar 4 sets x 5 reps
Incline dumbell curls 3 sets x 10,8,6 reps
Dumbell hammer curl 3 sets x 10,8,6 reps
Standing straight bar curl 3 sets x 5 reps
21's x 2 sets

Day 3
Squats 4 sets x 10,8,6,4 reps
leg extensions 4 sets x 10,8,6,6 reps
leg curls 4 sets x 10,8,6,6
Hip sled 4 sets x 10,8,6,6 reps
deadlift 2 sets x 8,6 reps
seated calf raises 4 sets x 10,8,8,8
standing barbell calf raises 3 sets x 10 reps
lunges 2 sets x 10 reps

Day 4
Power cleans 4 sets x 5 reps
Smith machine shoulder press 4 sets x 8,8,6,6 reps
front dumbell raise 3 sets x 10,8,6 reps
Dumbell laterial raise 4 sets x 10,8,6,4 reps
barbell shrugs 4 sets x 10,8,6,4
knee raises and ab machine

Day 5
Dumbell flat bench 3 sets x 10,8,6 reps
dumbell incline bench 3 sets x 10,8,6 reps
Barbell decline bench 4 sets x 5 reps
dumbell flyes 3 sets x 10,8,6 reps
reverse grip straight bar pushdowns 3 sets x 10,8,6 reps
hammer pushdown 3 sets x 10,8,6
#1

10 Replies Related Threads

    Knighty
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    RE: Please Critique this routine 2003/11/26 19:17:01 (permalink)
    Christ, that's awful!
    I dunno where to start on how bad that looks!

    Let us know what are you trying to acheive mate, and we'll help you sort out a decent routine.
    #2
    rugger_56
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    RE: Please Critique this routine 2003/11/26 19:39:20 (permalink)
    Crap, I thought it looked pretty good. Basically I want my all over strength to increase.. I want to add some mass also, but I think my chest strength needs to come up and I want to add mass to my back, tri's and bi's.
    #3
    dirtyvest
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    RE: Please Critique this routine 2003/11/26 21:21:54 (permalink)
    Bottom line to all that is overtraining mate, big time, unless you are some rapid recovering genetic freak

    LMAO at Knighty's reaction, sorry dude but that made me chuckle.

    R56: browse thru the routines forum, and the stickies, you should find some good routines to follow there.... you do the same No. of exercises on biceps alone that I do for entire workouts!

    Dirty
    #4
    Frankie NY
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    RE: Please Critique this routine 2003/11/26 22:36:21 (permalink)
    Rugger:

    Here are the problems with your routine:

    - too many days a week
    - too many exercises
    - too many sets
    - too many reps
    - too many isolations and not enough compounds

    Asssuming that you are not a beginner and have atleast 6-9 months training under your belt, give this routine a shot if you want to add mass:

    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=57310
    #5
    Meatball
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    RE: Please Critique this routine 2003/11/27 16:08:52 (permalink)
    no m8 your routine is terrible wouldnt wish it on my worst enemy

    try 3 days a week - squat & hams & calfs day/deadlift & back day/bench & overhead press day 3 x 10 of everythign as ur obviously beginner and 5 x5 will just get u hurt
    #6
    HerecomesthePainF5
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    RE: Please Critique this routine 2003/11/28 01:53:05 (permalink)
    Rugger

    Take Frankie's advice, it is perfect for beginners. I don't know what meatball is talking about, because the set and reps he suggested is what will get a beginner hurt. Just complete frankie's 12 week program and find out for yourself.

    PainF5
    #7
    HerecomesthePainF5
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    RE: Please Critique this routine 2003/11/28 01:56:45 (permalink)
    Oops, nevermind i completely worded that wrong. Forget what i just said Meatball was right(if you're a beginner). Sorry meatball!
    #8
    HerecomesthePainF5
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    RE: Please Critique this routine 2003/11/28 02:02:21 (permalink)
    One more thing...

    Frankie's routine is great, but only if you are somewhat experienced in body building. Meatball, i hope you meant it was just horrible for beginners. It is excellent for experienced lifters, i have made tremendous gains on this routine and i also have 2 friends who have also. So Rugger, if you're experience at least try out one 12 week cycle, if not go with Meatballs. Thats my 2 cents!
    #9
    Genon
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    RE: Please Critique this routine 2003/11/28 04:47:10 (permalink)
    Looks like a good routine if your trying to DESTROY your muscles... Try something much more basic. If your not ready for 5x5 then try a 3x8 routine that'll send u in the right direction:

    Day 1 push
    3x8 Bench press of some kind
    3x8 Weighted dips
    3x8 standing military press
    2x8 skull crushers

    Day 2 pull
    3x8 deadlifts
    3x8 close grip chins
    3x8 barbell rows
    2x8 curls

    Day 3 legs
    3x8 front squats (or back but prefereaby front)
    then throw in some ab work here or some grip and such.

    Do it for maybe 3 monmths then switch to a 5x5 oriented routine.
    #10
    Robert
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    RE: Please Critique this routine 2003/11/28 12:03:54 (permalink)
    guys, WTF is with the attitude??? rugger knew by the first reply his routine was way off the mark, there is no need to point that out more than once with sarcy comments [V]. if someone replyed to one of my posts like that i would be pretty angry. i suggest most of the posters take a leaf out of frankie NY's or dirty's book.

    rugger,

    my advice to you would be this:

    as a begginer [which i am assuming you are] i suggest you do the following:

    #1 when you devise a routine/and or ask for advice, post up your length of time in serious training, and what you hope to achive [goals].

    #2 accept the fact that focusing your efforts on EITHER strength OR size OR definition will help you achive thiose goals quicker than spreading your efforts and having a strength/size routine. [no offence frankie]. i see from your second post you are after mass and strength, you would do well to pick one, focus on that then pick build up the other, in cycles. 3 months strength, 3 months size or whatever. but seeing as you listed strength as your "primary goal" and some size in lagging areas as your secondary aim, i would stick to a strength geared routine and eat big.

    #3 as a begginer you should do plenty of research before entering into either serious BBing or strength training. [coming to MT.co.uk is one of the best places to do that]. and make sure you ask the right people, most on this forum can steer you in the right direction, but if overall strewngth was your primary goal this would be better placed in the P+S forum, not BB routines.

    #4 use multi joint, [compound] movements a sthe core of your workout, do not get carried away with exersizes with fancy names or "mentalities" like more reps/volume=fater/better gains.*

    *this is particularly important if strength is your main aim - reverse grip seated incline cable concentration curls, aren't going to give you big, strong arms. deadlifts and dips are.

    #5 if you are a total beginner or someone who has little [less than 6months serious training] then i would use a rep range for any exersize of no more than 8 reps and no less than 5. this ensures you are using a weight that is heavy enough to give you good gains but not too heavy so as to endanger yourself.

    and finally #6 make sure your form is spot on for every exersize, and unless you go to a hardcore BB/PL/OL gym with staff that understand your goals and are up to date with serious trainjng techniques, take little or no notice of gym instructors.

    good luck and happy lifting
    rob



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