YB
BannerBanner

please critique my routine.

Author
sherminator
Senior Member
  • Total Posts : 205
  • Reward points: 3197
  • Joined: 2005/04/09 20:05:41
  • Location: Romford
  • Status: offline
2005/08/05 15:29:05 (permalink)
0

please critique my routine.

Please can someone look at my routine and offer any constructive advice. Please note I do workin 2 sets for each exercise and I lift in the 8 to 10 rep range. I do this for 4 weeks then I lift in the 6 - 8 rep range. Thanks

Legs & Lower back

Squats
Deadlift
Front Squat
Stiff leg deadlift
Hack Squat
Shrugs

Chest and Biceps

Incline DB Press
Flat DB Press
Incline Flys
Wide Grip Dips
Standing DB Curl
Barbell Curl
Hammer Curl

Upper back and shoulders

Pull ups
Bent over rows
Chin ups
1 arm DB Rows
Military Press
Seated Laterals
Cuban Rotations

Triceps and abs

CG Bench Press
French Press
Weighted Dips
Hanging Leg raises
Bench Kickouts
Crunches

#1

11 Replies Related Threads

    Chez
    Pro-Member
    • Total Posts : 1343
    • Reward points: 7893
    • Joined: 2002/12/14 16:42:11
    • Location: Stockport, United Kingdom
    • Status: offline
    RE: please critique my routine. 2005/08/05 15:35:40 (permalink)
    0
    Far too many excercises on every day (many are just variations of the same movement) e.g 3 types of squats, 3 types of curl it's not necessary - you need to rethink it IMO. I don't like the split either!
    #2
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: please critique my routine. 2005/08/05 15:44:25 (permalink)
    0
    bloody hell mate thats tooooooo much you'll burn out on that!use the KISS(keep it simple stupid)principle I would say something like this

    Monday-10x1(speed emphasis using a weight you can lift for 5 reps)
    A1)Deadlifts
    A2)Hanging Leg Raises
    A3)Squats

    Tuesday-10x3(using a 6 reps weight)
    A1)DB Bench
    A2)Cable Row

    Thursday-10x3(using a 6 rep weight)
    A1)Good Mornings
    A2)Cable Crunches
    A3)Front Squat

    Friday-10x1(speed emphasis using a weight you can lift for 5 reps)
    BB bench press
    Bent Over Rows

    OR even better

    Train 2-3 days per week and train the whole body at each session. Keep the total volume low.Sets and Reps-2-3x6-12 nothing EVER to failure

    Session A:

    Deadlift

    Bench press

    Clean or Snatch

    Ab movement

    Session B:

    Squat

    Incline Press

    Weighted Chin

    Ab movement

    *Alternate between session A & B.
    #3
    Chez
    Pro-Member
    • Total Posts : 1343
    • Reward points: 7893
    • Joined: 2002/12/14 16:42:11
    • Location: Stockport, United Kingdom
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:05:29 (permalink)
    0
    I like both of those routines from ice_mach - I have a done similar one to the 2nd he suggests. However if you are looking for a more traditional BB type routine you can always go for cashmans tried and tested routine.

    What sort of rep ranges would you recommend there ice_mach?
    #4
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:09:29 (permalink)
    0
    for which one mate?
    #5
    Chez
    Pro-Member
    • Total Posts : 1343
    • Reward points: 7893
    • Joined: 2002/12/14 16:42:11
    • Location: Stockport, United Kingdom
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:18:29 (permalink)
    0
    Was talking about the second routine, but have just noticed you said 3x6-12. Would you recommend starting off with higher reps and moving to lower reps and upping the weights as the weeks progress?
    #6
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:30:51 (permalink)
    0
    If you're a complete beginner high reps, plus 6 months training I would keep changing parameters every 3-4 weeks but generally keep one day dedicated to hypertrophy with maximal strength emphasis and the other hypertrophy with minimal strength emphasis ie

    1)day 1-8x3(5RM) & day 2-5x10(13RM)
    2.)day 1-10x3(6RM) & day 2-4x12(15RM)
    3.)day 1-12x3(7RM) & day 2-6x6(8RM)
    4.)day 1-4x6(8RM) & day 2-5x10(13RM)
    #7
    Chez
    Pro-Member
    • Total Posts : 1343
    • Reward points: 7893
    • Joined: 2002/12/14 16:42:11
    • Location: Stockport, United Kingdom
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:44:20 (permalink)
    0
    Good stuff - considering something with similar rep ranges for my next workout.

    The only thing I would say about the 2nd routine is that I think day 1 could do with a rowing excercise and day 2 should incorperate some sort of OHP
    post edited by Chez - 2005/08/06 16:47:56
    #8
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:46:22 (permalink)
    0
    day 1- clean and snatch and OHP you dont really need it they get worked enough from bench and chins, but you could add in two isolations to each workout anyways
    #9
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: please critique my routine. 2005/08/06 16:48:51 (permalink)
    0
    looking at it though if i was to use the rep ranges that i gave to the 2nd routine I would go from 4 to 1
    #10
    sherminator
    Senior Member
    • Total Posts : 205
    • Reward points: 3197
    • Joined: 2005/04/09 20:05:41
    • Location: Romford
    • Status: offline
    RE: please critique my routine. 2005/08/09 09:44:27 (permalink)
    0
    Firstly thanks for the input guys.

    Chez can I just ask what it is you don't like about the split?

    Also are you sure its too many exercises. I am only doing 2 sets per exercise and have worked out that I am only doing 6 to 9 sets per body part which I have always thought thats the rough amount you should be doing.
    #11
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: please critique my routine. 2005/08/09 10:02:51 (permalink)
    0
    My input
    1)Total Volume ranges from 96-144. Keep it below 100 for each bodypart hell the day
    2)Not enough frequency, ever last person can train their body parts twice per week, and accelerate gains by doing so
    3)Linear progression which every strength and conditioning coach agrees is extremely outdated and jus crap. Its better to use undulating or conjugate method
    4)Maybe CNS burnout from point 3 and do not know if you train to failure but you're wiring CNS to learn to fail all the time
    post edited by ice_mach - 2005/08/09 10:23:09
    #12
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5