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Please critique my routine

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Bob J1976
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2004/02/26 09:46:24 (permalink)
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Please critique my routine

Monday Shoulders, quads & Traps:

Machine shoulder press (3 x 8)
Dumbell fornt raises (3 x 8)
Rear delts machine (2 x 8)
Upright cable rows (3 x 8)
Machine Shrugs (3 x 8)
Leg extensions (4 x 8)

Weds Chest, Tris & calves

Flat Bench Dumbell press (3 x 8)
Incline barbell (3 x 8)
Decline Barbell (3 x 8)
Cable Cross (2 x 8)
Tri Pushdowns (3 x 8)
Dip Machine (3 x 8)
Close grip Bench (2 x 8 and 1 x to failure)
Calves (4 x 8)

Fri Back, Bis, forearms and Hams

LAt Pull Down (3 x 8)
Seated Cable Row (3 x 8)
Hyper extensions (3 x 8/10)
Dumbell Row (2 x 8)
Plate loaded preacher machine (3 x 8)
Standing Barbell Curls (3 x 8)
Reverse Barbell cirls (forearms, 3 x 8)
Leg Curls (4 x 8)

Let me know waht you think

Cheers!
#1

9 Replies Related Threads

    Bob J1976
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    RE: Please critique my routine 2004/02/26 14:43:42 (permalink)
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    bump.......
    #2
    Bob J1976
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    RE: Please critique my routine 2004/02/27 07:54:47 (permalink)
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    NE1 at all??????????????????????????
    #3
    s man
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    RE: Please critique my routine 2004/02/27 14:44:44 (permalink)
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    way to much volume for most and legs seem to be an after thought.
    You got 3 exercises for your tris and 1 for your quads and hams?
    Also there are no squats or deads and way to much isolation exercises.
    #4
    Bob J1976
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    RE: Please critique my routine 2004/02/27 14:47:56 (permalink)
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    cheers mate, any suggestions on how I could amend it?

    thanks in advance
    #5
    Skrewdriver
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    RE: Please critique my routine 2004/02/27 15:11:56 (permalink)
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    Your shoulders play a major part in benching on wed, but they'll still be recovering from Monday.

    You've hardly got any leg exercises in there. Devote a day to legs.

    As s_man's stated - cut out the volume somewhat, and include more big compound exercises.

    Try splitting it into

    Leg/Abs
    Back/Bis
    Chest/Tris

    #6
    Robert
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    RE: Please critique my routine 2004/02/27 15:12:32 (permalink)
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    bob, i don't want to seem all high-horsey, but that routine is not good at all. you would do far better to put your efforts into some simple compound movements, and maybe complement them with one or two assistance/isolation exersizes. have a look at some of the stickies, they all give good advice. aim for a rep range of lower than 8, 4-6 would suit you better.

    you MUST include these:
    squats [front squats at that]
    deadlift or at lesat SLDL
    overhead press
    dip/bench
    chin/row

    arrange them into a 1-3 day split, and then think about adding some more volume by way of assistance exersizes, bear in mind that compounds are always better than isolation, so CGbench is better than pushdons for tri for example.

    post it up and let me see for further critique.
    rob
    #7
    Bob J1976
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    RE: Please critique my routine 2004/02/27 15:26:41 (permalink)
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    no worries mate, advice appreciated, what bout Frankies 5 x 5? reckon thatll do the biz?
    #8
    Robert
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    RE: Please critique my routine 2004/02/27 15:45:14 (permalink)
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    not for a beginner, you need to know how your body reacts to volume and frequency, and more importantly, load. this will not be the case if you have been following a routine similar to the one in your original post or worse.
    you couold try it, but it may well be 5-6months before you've nailed your perfect routine based on his guideleines... if you get me.

    go for a 2 day split imo, frankies done one of them as well. its alot better imo, esp for a beginner.

    #1squat
    oh press
    dips + asist [example, CGB]
    abs

    #2DL
    chin
    row + assist
    abs+core
    and maybe grip

    rob
    #9
    Bob J1976
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    RE: Please critique my routine 2004/03/01 09:08:15 (permalink)
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    no offence mate, but even though u may think my routine is wrong, I would not describe myself as a beginner
    #10
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