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XxDeanerxX
11-14-2004, 04:00 PM
Hey all just wonderin what ya thought bout this workout im currently doing.
Thanx for all input ahead of time :)


Monday:Bench and shoulders
BB Bench rotates between 10-8-6, 5-4-3-2-1, 3x3,and 5x5 (roatating each week)
Light negatives 3x10
Flat DB flys 3x10
Decline DB flys 3x10
Shoulder press 3x10
BB shrugs 3x10

Tuesday:Biceps,Abs
DB curls 3x10
Hammer Curls 3x10
Bicep machine 3x10
Ab machine 3xfailure

Wednesday:Cardio
Elliptical 20 min
Bike 20 min

Thursday:Triceps,Abs
Tricep extension 3x10
Tricep Kickbacks 3x10
Close grip bench 3x10
Ab machine 3x10

Friday:Squat, Deadlift
Both rotates between 10-8-6, 5-4-3-2-1, 3x3,and 5x5 (roatating each week)
Hack squat 3x10
Straight leg 3x10

I realize i have to put more chest in my workout so gimme some ideas on where to put this in at. thanx guys and gals :)

Geeper
11-15-2004, 03:55 PM
Just the deadlift for the back? And just the squat for the legs? How about some pullups or pullovers for the lats or some rows?

Since you're doing chest and shoulders on the same day I might go like this.

Flat bench
Flat bench flies
Incline bench
DB shoulder press
superset front/side/rear DB raises
DB shrugs

So you start with a power move (bench) move to isolation (flies) then to an exercise that is both chest and shoulders (incline) to just shoulders (military) to isolating the 3 heads of the shoulders and end with finishing up the traps.

A lot of people like decline, but most big guys I know stay away from it, they find gravity pulls most of their chest down anyway and then add additional muscle mass from doing decline and they look like they have boobs. One guy I know still does it, but only once a month.

Personally I think a whole day each for bi's and tri's which are realitivly small muscles and only half a day on chest, back, shoulders and legs is a little backwards. I'd try to give each big muscle group it's own day and throw bi's, tri's in where ever they would fit

XxDeanerxX
11-15-2004, 07:00 PM
thanx alot man, ill see what i can do :)