My Routine...good or bad?

[PBX4Sho]

Chest-

Barbell Bench Press
Incline Bench Press
Dumbbell Flys

Shoulders-

Overhead Barbell Press
Shrugs
Lateral Raises

Triceps-

Cable Pressdown
Overhead Extension

Back-

Bent-Over Barbell Row
Deadlift
Back Extensions

Biceps-

Barbell curl
standing cable curl
preacher curl

Forearm-

barbell wrist curl
reverse barbell wrist curl

Legs-

Leg Press
Leg Extensions
Leg Curls
Calf Raises





4 sets of each
15,10,8,6 reps
first rep set is warmup.

1-2 min. between each rep set for rest.


what do you guys think? if not good, what should i change?

[getfit]

can you squat?

[PBX4Sho]

didnt figure it was really needed w/ all the others for legs, but i could throw that in, anything else needing change or a switch, any advice is appriciated.

[getfit]

have you ever squatted? do you give arms their own day?

[PBX4Sho]

i have not squatted yet, may be why i didnt throw it in.
my split -

Mon. - chest/tris
wend.- bis/back/forearms
sat.- legs/shoulders

[khari]

Your choice of exercises for legs is terrible. Do Oly squats and Romanian deadlifts instead.

[getfit]

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

[FortifiedIron]

Drop the split.
Drop the pyrmiding sets.
Drop the sissy lifts.

1. I suggest doing a simple 5x5 single or dual factory et al MadCow and/or

2. Doing a version of HP 2.0 (which depends on how long you've been training).

3. Squats are the single most important leg exercise ever and if you dont do them you will be doomed the skinny bird legged man syndrom for the rest of your entire life!!

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.

Lower
Upper
off
Lower
Upper
off
off


Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

Rest Periods- 45-120seconds between sets.

Yeah Yeah.. lacks a little in the push/pull department but you get the general idea. Dont screw around with the set/rep template, rest periods, or upper/lower system and you will grow. Keep it simple and heavy compound movements because isolation movements are for sissy curl jockey boys like Rob, Matt, and Chris Mason :D

Kc

[PBX4Sho]

how do you do romanian deadlifts and why should i do ONLY those 2 things?

[kad]

Squats are the single most important leg exercise ever and if you dont do them you will be doomed the skinny bird legged man syndrom for the rest of your entire life!!
Haha, I love it. Quoted.

[khari]

how do you do romanian deadlifts and why should i do ONLY those 2 things?

Because leg extensions and curls are a waste of time. You're better off just doing more sets of squats and RDLs than trying to use every machine in the gym. If you wanted to add another exercise, add either front squats or overhead squats. Feel free to keep the calf raises though.

An RDL is somewhat like an Stiff legged Deadlift. You have the knees very slightly bent, but the movement is initiated by pushing your hips back instead of by bending forward at the waist as in an SLDL. If you're doing it right you'll feel a very intense stretch in your hamstrings. Bring the bars down to about your knees, then back up to lockout.

[kad]

Because leg extensions and curls are a waste of time. You're better off just doing more sets of squats and RDLs than trying to use every machine in the gym. Feel free to keep the calf raises though.

An RDL is somewhat like an Stiff legged Deadlift. You have the knees very slightly bent, but the movement is initiated by pushing your hips back instead of by bending forward at the waist as in an SLDL. If you're doing it right you'll feel a very intense stretch in your hamstrings. Bring the bars down to about your knees, then back up to lockout.
:withstupi

beat me to it.

[PBX4Sho]

cool, thanks i revised my routine, can anyone show me to a page w/ a video ro step by step photos of RDLs?

[kad]

There's a couple of pics here (http://www.bodybuilding.com/fun/issa63.htm).

[khari]

http://athletics.colgate.edu/powerperformance/Instruction/Exercises/ExerciseTechnique/RDL.htm

[Pats Fan]

what fortifiediron put together is light years better than your plan. However, I would change the following (to get more pulling in there) -

Get rid of plate raises on the 2nd upper body day, and do dips and/or close-grips instead. On the 1st upper body day, get rid of the close-grips and do chins (supinated grip - palms facing you) instead.

On lower day #1, drop the shrugs and do bulgarian split squats.

[Deadlifter]

One bicep exercise is enough. Drop the wrist curls for farmers walk, your other lifts will greatly benefit. Don't use straps or belts for anything.

Replace all your leg work with barbell back squats, romanian deadlifts, and eventually some glute ham raises. Learn how to do them correctly if you are not familiar with them. If you have not squatted before you may want to start squatting with dumbbells and higher repetitions (8-12). Don't attempt to use heavy weight if the movement is not engraved in your nervous system. You shouldn't have to think about doing the exercise safely.

Put a vertical pulling movement in there, preferably pull-ups/chin-ups.

Change your rep scheme to something more like:

10 8 6-8 6-8

First two sets are preparation sets that pyramid to your working sets. Start with a weight you can do 6 reps with, and when you achieve 8 reps increase the weight.

You don't need to use the same repetition scheme for every exercise. I'd keep the compound movements in the 4-8 range personally, and the assistance exercises in the 6-12 range. But it all depends on the phase of training you're in. If you did higher reps in your previous workout routine, then go lower this time.