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Thread: Routine Critique - Please help me make my routine more effeicient

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  1. #1
    Wannabebig Member
    Join Date
    Mar 2006
    Posts
    15

    Routine Critique - Please help me make my routine more effeicient

    Please help me shorten my routine and if possible also make it more effective as well. I love heavy compound lifts for size and power, however, my current routine takes me too long.

    I exercise at home with a Weider Pro 9940-(2 station home gym with lat pulldown, leg press, leg extention, leg curl, ab station, high and low pulleys), a bench for bench press, 2 barbells, curling bar, 2 adjustable dumbbells.

    My current routine is a Baby-Got-Back adaptation:

    Day1/Monday
    Flat Bench press 5x5
    Incline dumbbell press 3x8
    Lower Cable Rows 5x5
    Bent-over rows 3x8
    Calves (seated) 3x20
    Abs: 3x10, weighted

    Day 2/Tuesday
    Full squats 5x5
    Leg press 3x8
    Leg curls 3x12
    Seated alternating bicep curls 5x5
    Hammer curls 3x8-12

    Day 3/Wednesday
    Rest

    Day 4/Thursday
    Chins 5x5
    Lat Pulldown (varied grips) 3x8
    Bent over side laterals (to warm up) 3x10
    Military Press 5x5
    Standing side laterals 3x8
    Calves: (standing) 3x10
    Abs: 3x10, weighted

    Day 5/Friday
    Deadlifts 5x5
    Good mornings 3x8
    Leg Extensions 3x15
    Dips 5x5
    Tate Tricep Press 5x5
    Tricep cable pressdowns 3x8

    Day 6 and 7/Saturday and Sunday
    Rest

  2. #2
    Senior Member Klotz's Avatar
    Join Date
    Jan 2008
    Posts
    558
    It's pretty good. If you want to make it more efficient, just remove all the machine lifts, and add in some stuff where necessary.

    Day1/Monday
    Flat Bench press 5x5
    Incline dumbbell press 3x8
    Bent-over rows 3x8
    Abs: 3x10, weighted

    Day 2/Tuesday
    Full squats 5x5
    Front squats 3x10
    Seated alternating bicep curls 5x5
    Hammer curls 3x8-12

    Day 3/Wednesday
    Rest

    Day 4/Thursday
    Chins 5x5
    Bent over side laterals (to warm up) 3x10
    Military Press 5x5
    Standing side laterals 3x8
    Abs: 3x10, weighted

    Day 5/Friday
    Deadlifts 5x5
    Good mornings 3x8
    Dips 5x5
    Tate Tricep Press 5x5

    Day 6 and 7/Saturday and Sunday
    Rest

  3. #3
    Wannabebig Member
    Join Date
    Mar 2006
    Posts
    15
    Thanks. What stuff should I add? Any more suggestions?

  4. #4
    Senior Member
    Join Date
    Jan 2008
    Location
    West Des Moines, IA
    Posts
    168
    i'd add sldl @ 3x8 after back squats and superset them with front squats. I'd also drop one of the curls. other than that it looks pretty good. i do BGB. i had to combine the leg days to make a 3day split.

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