Routine Constructive Crit

[muscleup]

Good, Bad, or Ugly?

Current routine consists of a 2 on, 1 off split.

Chest 3-4 sets 6-12 reps
Flat DB
Incline DB / Decline BB (sub 1 for the other each week)
Flat flys or Cable cross overs
Abs

Legs 3sets 6-12reps
Squats (Smith machine is all I got )
Leg Press
Single Leg Extentions
Single Leg Curls
Seated calf raises
Standing calf raises on smithmachine

Shoulders/Tris 2-3 sets 6-12 reps
Seated DB press
Seated Arnold Press
Front lateral raises DB
Shrugs SM
Upright-Rows Cables

Seated Tricep Extentions DB
Flat bench Skull crusher 7-10reps / close grip bench press 10 reps 3sets
Tricep Rope pull downs 3-4sets
Abs

Back/Bi's
Chin machine warm up wide (can't chin my own weight real effective)
Lat pull downs wide 3sets
T-bar 3sets
Seated Rows 3sets
Hyper Extentions 3-4sets

Seated concentration curls 3sets
Preacher Curls 3sets

Body Type: Ecto (Long arms/legs/torso) (Long muscles)
Height: 6'0
Weight: 180
Age: 25

Looking to clean bulk to 200lbs and loose mid-section BF.

Diet consists of mainly egg whites, tuna, BSCB, Fruit, Vegies, Protein Powder,
Natty PB, Wheat bread, Rice, Potatos, Water, Fitness drink, Multi Vit

Do I need to alter anything so far?
Been lifting off and on for about 6 yrs. Started about 3 weeks ago again, hopefully for the last time. Muscle memory has somewhat kicked in, and I have accepted the fact that I can't lift what I used to right off the bat.

[CiteCollegiale]

Abs before leg day isn't too good an idea. Chose between leg extension or leg press. Change front raise for a rear delt exercise (maybe drop upright rows also?) Also I don't see any deadlifts =) do them.

[fixationdarknes]

I'd say drop both the leg extensions and leg curls and just do lunges. And do deadlifts.

[muscleup]

Abs before leg day isn't too good an idea. Chose between leg extension or leg press. Change front raise for a rear delt exercise (maybe drop upright rows also?) Also I don't see any deadlifts =) do them.

What would be an example of a good rear delt lift?

[muscleup]

I'd say drop both the leg extensions and leg curls and just do lunges. And do deadlifts.

My gym doesn't have a dead lift station, squat rack or power rack. They have a POS Smith.
Where could I do Deadlifts at?

[Songsangnim]

What would be an example of a good rear delt lift?

Reverse flye. You can do these in the flye machine, facing the opposite way, or you could do them with dumbells.

[trich daddy]

My gym doesn't have a dead lift station, squat rack or power rack. They have a POS Smith.
Where could I do Deadlifts at?

On the floor in everybody's way. Maybe that'll get the point across... it's time for a rack :evillaugh

[muscleup]

On the floor in everybody's way. Maybe that'll get the point across... it's time for a rack :evillaugh

lol Good call. I'm going to jack the incline BB tomorrow and do deads in the middle of the floor.

[fixationdarknes]

Drop the Leg Extensions and Leg Curls and do lunges!

http://www.exrx.net/WeightExercises/...s/BBLunge.html

or

http://www.exrx.net/WeightExercises/...s/DBLunge.html

And do that in everyone's way too. It'll be awesome.

[muscleup]

Drop the Leg Extensions and Leg Curls and do lunges!

http://www.exrx.net/WeightExercises/...s/BBLunge.html

or

http://www.exrx.net/WeightExercises/...s/DBLunge.html

And do that in everyone's way too. It'll be awesome.

Okay, I'll drop the ext & curls and add lunges. I'll do them right in the middle of the indoor track!

So legs would be
Squats
Leg press
Lunges
Calves

[BG5150]

If you wanna bulk up the arms, do BB curls instead of preachers.

Why do DB raises AND Arnies? Try DB raises and side laterals. Maybe superset them.

lol Good call. I'm going to jack the incline BB tomorrow and do deads in the middle of the floor.

Why are you going to do deadlifts on chest day?

(IMHO) I'm not a big fan of cable flyes (and flyes in general). Maybe do some weighted dips (I didn't see any dips at all in the routine--dips rule!).

You didn't say what you were doing for abs. Hopefully, it is something weighted and low volume (ie, not 50 ball crunches, but 3x8-12 weighted crunches).

I don't see any beef or chicken in the diet. Are you not a meat eater?

[CiteCollegiale]

Hopefully he does deadlift on leg or back day. He's just gonna steal the barbell from incline bench to do them.

[BG5150]

Hopefully he does deadlift on leg or back day. He's just gonna steal the barbell from incline bench to do them.

ic. my bad.

[muscleup]

If you wanna bulk up the arms, do BB curls instead of preachers.

Why do DB raises AND Arnies? Try DB raises and side laterals. Maybe superset them.


Why are you going to do deadlifts on chest day?

(IMHO) I'm not a big fan of cable flyes (and flyes in general). Maybe do some weighted dips (I didn't see any dips at all in the routine--dips rule!).

You didn't say what you were doing for abs. Hopefully, it is something weighted and low volume (ie, not 50 ball crunches, but 3x8-12 weighted crunches).

I don't see any beef or chicken in the diet. Are you not a meat eater?

I'll ditch the preachers for standing BB curls then.

I was doing DB raises AND Arnies because 3 sets of DB raises didn't seem to be enough. I'll try what you said and do DB raises and superset them with Side laterals.

I'm not doing Deads on chest day lol. Doing them on Back day, but I need a BB from somewhere and the incline station is the one less used it seems, so I was going to use that BB for my deads since there isn't any type of rack or deadlift station at my gym.

For abs I do weighted crunches or weighted pully crunches.

How come you don't like flys?
Dips are tough for me since my arms are so long. My tris and shoulders work harder when I do dips than my chest, but I'll add them in and ditch cable flys all together.

I eat meat, BSCB = Boneless Skinless chicken breast. And Tuna is meat. I had Veal last night. I love meat. I just mentioned some of the main things I eat, not everything I eat.

[BG5150]

I'll ditch the preachers for standing BB curls then. good!

I was doing DB raises AND Arnies because 3 sets of DB raises didn't seem to be enough. I'll try what you said and do DB raises and superset them with Side laterals. if three sets aren't enough, up the weight

I'm not doing Deads on chest day lol. Doing them on Back day, but I need a BB from somewhere and the incline station is the one less used it seems, so I was going to use that BB for my deads since there isn't any type of rack or deadlift station at my gym. ic

For abs I do weighted crunches or weighted pully crunches. good!

How come you don't like flys? I'm not big on isolation exersizes--more into compound movements

Dips are tough for me since my arms are so long. My tris and shoulders work harder when I do dips than my chest, but I'll add them in and ditch cable flys all together. try leaning in...the chest will get more of a workout.

I eat meat, BSCB = Boneless Skinless chicken breast. And Tuna is meat. I had Veal last night. I love meat. I just mentioned some of the main things I eat, not everything I eat. Beef is good, too. try flank steak, it's pretty cheap.

My comments above...

[Shao-LiN]

Yah, for dips, the position of your body will determine where more of the stress lies. If you're torso is perpendicular to the floor, it is to my understanding, that your tris get more of the emphasis; whereas if your torso was at an angle (leaning in/chest angled down to the floor), then the emphasis is placed on your chest.

[fixationdarknes]

:withstupi

Good luck.