Results 1 to 17 of 17

Thread: *** Critique This Routine ***

  1. #1
    Senior Member
    Join Date
    Feb 2001
    Location
    Philadelphia, PA
    Posts
    365
    I've edited and reworked this routine about 10 times now from advice I've received at this forum and others. I plan on following this routine for about 8 weeks, and then switch it up with something else so as not to get my muscles accustomed to the same exercises.

    Here is the routine, critique away.

    DAY ONE: CHEST & TRICEPS & ABS

    FLAT BENCH PRESS 2 X 6-8 @ 80%, 90%
    INCLINE DUMBBELL PRESS 2 X 6-8 @ 80%, 90%
    FLAT DUMBBELL FLYS 2 X 8-10 @ 80%, 90%
    WEIGHTED DIPS 2 X 8-10 @ 80%, 90%
    CABLE TRICEP PUSHDOWNS or ROPE EXTENSIONS 2 X 8-10 @ 80%, 90%
    LYING TRICEP EXTENSIONS or CLOSE GRIP BENCH PRESS 2 X 8-10 @ 80%, 90%
    LEG RAISES 2 X 10-12
    SIDE BENDS or SIDE CRUNCHES 2 X 25-30
    INCLINE SIT-UPS or KILLER CRUNCHES 2 X 15-20
    HYPEREXTENSIONS 2 X 12-15

    DAY THREE: BACK & BICEPS

    WIDE-GRIP FRONT CHINS 2 X 6-8 @ BODYWEIGHT
    DEADLIFTS 3 X 8-10 @ 80%, 90%
    BARBELL BENT-OVER ROWS or T-BAR ROWS 2 X 8-12 @ 80%, 90%
    DUMBBELL SHRUGS 2 X 10-12 @ 80%, 90%
    BARBELL CURLS 2 X 8-10 @ 70%, 80%
    INCLINE DUMBBELL CURLS or CONCENTRATION CURLS 2 X 6-8 @ 70%, 80%

    DAY FIVE: SHOULDERS & ABS

    MILITARY PRESS 2 X 6-8 @ 80%, 90%
    SEATED DUMBBELL SHOULDER PRESS 2 X 6-8 @ 80%, 90%
    FRONT DUMBBELL RAISES or LATERAL DUMBBELL RAISES 2 X 10-12 @ 80%, 90%
    REAR DUMBBELL RAISES 2 X 10-12 @ 80%, 90%
    LEG RAISES 2 X 10-12
    SIDE BENDS or SIDE CRUNCHES 2 X 25-30
    INCLINE SIT-UPS or KILLER CRUNCHES 2 X 15-20
    HYPEREXTENSIONS 2 X 12-15

    DAY SIX: LEGS & GRIP

    SQUATS 2 X 8-10 @ 80%, 90%
    HACK SQUATS 2 X 8-10 @ 80%, 90%
    LEG CURLS 2 X 6-8 @ 60%, 70%
    STIFF-LEGGED DEADLIFTS 2 X 10-12 @ 70%, 80%
    STANDING CALF RAISES 4 X 10 @ 70%, 80%, 90%, 80%
    WRIST CURLS 2 X 12-20 @ 70%, 80%
    REVERSE CABLE CURLS 1 X FAILURE @ 90%

  2. #2
    Hmmmm..... Spiderman's Avatar
    Join Date
    Jan 2001
    Location
    Near the bay...
    Posts
    0
    I think it looks pretty good. When did you start this routine?

    "Success is never behind you, it is always, always in front of you."

  3. #3
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936
    looks good..

    I would lower the shoulder sets...

    What are your stats and goals ??

  4. #4
    Senior Member
    Join Date
    Feb 2001
    Location
    Philadelphia, PA
    Posts
    365
    I started the routine about a month ago, and I had been lifting consistently using other routines for about 11 months prior to that.

    Here are my stats...

    Age: 20
    Weight: 173lbs.
    Height: 6' 1"
    BF%: (not calculated yet) I would guess around 8-11%

    Here are my goals...

    Weight: 185-190lbs.
    BF%: 8-10%

    Basically, I'm looking to put on mass without sacrificing definition.

  5. #5
    Proud Father Maki Riddington's Avatar
    Join Date
    Jan 2001
    Location
    Vancouver, B.C.
    Posts
    5,323
    Lev said,
    Basically, I'm looking to put on mass without sacrificing definition.


    What your asking is how can I gain 10 pounds of mass(fat included) and still look lean.Only way would to be at around 7-8% and then bulk till your around 11-12%
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  6. #6
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,691
    Too many sets.

  7. #7
    Wannabebig Bastard Cédric's Avatar
    Join Date
    Jan 2001
    Location
    Quebec city, Canada
    Posts
    27
    agree with chris on this one

  8. #8
    Porn Star YatesNightBlade's Avatar
    Join Date
    Jan 2001
    Location
    Northern England
    Posts
    2,028
    I would get rid of the front raises and only do side raises. Like Chris said .... I would lower the number of sets and increase intensity. If possible.
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  9. #9
    Senior Member
    Join Date
    Feb 2001
    Location
    Philadelphia, PA
    Posts
    365
    Why should I get rid of the front raises?

  10. #10
    Senior Member Yaz's Avatar
    Join Date
    Apr 2001
    Location
    Cleveland
    Posts
    37
    I find I have to do front raises. I don't bench a whole hell of a lot of weight, and it takes some extra stress to get the front of the delts to grow out.

    I guess he just means that you should be working that part of the deltoid enough on chest (bench) exercises.
    Last edited by Yaz; 04-02-2001 at 12:45 PM.

  11. #11
    Porn Star YatesNightBlade's Avatar
    Join Date
    Jan 2001
    Location
    Northern England
    Posts
    2,028
    Originally posted by Leviathan
    Why should I get rid of the front raises?
    Your already doing 2 types of front pressing for shoulders and front raises tend to cause injuries quite easy !!!!!
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  12. #12
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,691
    Front raises are a waste of time for 99% of trainees because the front delts receive plenty of stimulation during chest training and with other shoulder exercises.

  13. #13
    Geordie The_Chicken_Daddy's Avatar
    Join Date
    Jan 2001
    Location
    Grace
    Posts
    6,187
    Yeah!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  14. #14
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,691
    Hey, don't agree with me, I am just a lunkhead who doesn't know what he is talking about and only can regurgitate what Arthur Jones says!

  15. #15
    Geordie The_Chicken_Daddy's Avatar
    Join Date
    Jan 2001
    Location
    Grace
    Posts
    6,187
    Yeah!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  16. #16
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,691
    LOL!

  17. #17
    Bespoke Super Mod
    Join Date
    Jan 2001
    Location
    Hertfordshire and London, England
    Posts
    809
    lmfao
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

Similar Threads

  1. Chest lagging, critique my routine
    By Deez in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 09-14-2004, 08:38 AM
  2. Full Routine - Need Critique
    By Canadian Crippler in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 09-01-2004, 10:17 AM
  3. Critique my new Routine
    By Draven_Fenix in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 08-30-2004, 06:39 PM
  4. Critique routine
    By deftones81 in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 07-26-2004, 01:53 PM
  5. MD2000's Excercise and Dieting Routine!! Peep and Critique Please!
    By MD2000 in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 04-22-2003, 02:12 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •