View Full Version : Please Critisize or give advice on new routine....

08-21-2003, 10:29 PM
Week 1-4

Day 1- chest/ back

Flat bench Press- 2 x 4-6

Pec Dec- 2 x 4-6

Incline Bench Press- 2 x 4-6

Lat Pulldowns- 2 x 4-6

Dead Lift- 2 x 4-6

Pull-ups- 2 x 8-10

Shoulder Shrugs- 1 x 6

Day 2- Abs

Day 3- Legs

Squat- 3 x 4-6

Leg Extention- 3 x 4-6

SLDL- 2 x 6-8

Calf Raises- 4 x Failure

Day 4- Abs

Day 5- Shoulders, Triceps, Biceps, Forearms

Military Press- 2 x 4-6

Front Raises- Alterning Arms 1 x 6-8

Lateral Raises- Altering Arms 1 x 6-8

BB bicep Curls- 2 x 4-6

DB curls- 2 x 4-6

Hammer Curls- 1 x 4-6

Close Grip Bench Press- 2 x 4-6

Tricep Pushdown - 2 x 4-6

News Paper roll-up- 2 x failure

Reverse Curls- 1 x 4-6

Static hold Wrist Flicks- 1 x failure ( hold arms in arm str8 out and flip your wrists up and down major burn in forearms)

Day 6- Rest + Abs

Day 7- Rest

Any Advice or feedback you can tell me, anything you think i should add for delete from my week 1-4 workout routine, im training right now for maximum strengh, if there are any tips or suggestions just leave a post or i m me on aim at aero2347.. aight thx

Paul Stagg
08-22-2003, 01:16 PM
You need a row.

Day 5 looks like a lot.

08-22-2003, 05:43 PM
its not really a lot on day 5 i have like 3 easy forearm exercises that are very easy

08-22-2003, 06:11 PM
your leg day looks weak at best... i'd drop the leg extensions and put in something more beneficial. definitely some posterior chain work (SLDL, good mornings, glute-ham raise, pull through, etc.)

as for day 5, i would do triceps first, then biceps, and then shoulders. and if forearm exercises are easy, why do them? do real static holds instead

08-22-2003, 09:35 PM
here guys tell me of this is better i made a new lifting routine.....
if you have ne feedback dont be a stranger say whats on ur mind thx..

Day 1:
Bench 3x6=4
Incline 2x6
Close Grip 3x6
Pushpress 3x3
Tricep Extension 2x10
Side, Front, Rear Raises 3x10x10x10
Take 1 day Abs

Day 2:
Squat 8x3
SLDL 3x6
Super Leg Extension w/ Curl 3x12
Calf 4xFailure
Take 1 day Abs 1 Day recovery

Day 3:
Deadlift Speed Pulls 8x3
Bent Rows 3x6
Lat Pull Downs 4x6
Hypers 3x15
Curls 3x6
Hammers 2x5
Preachers 2x10

08-24-2003, 09:18 PM
Drop that silly split. Either train antagonists with agonists, or go upper body/lower body.

08-24-2003, 10:05 PM
what kinda spli do u suggest