The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 2 of 2
  1. #1
    Wannabebig Member Zack_Attack's Avatar
    Join Date
    Oct 2008
    Posts
    30

    Critique my Routine

    Friends, I'd like criticism on this short-term routine I have put together.
    My stats: 30 yrs old, 196 lbs, 16% bf, 245 Bench / 270 Squat / 360 Dead

    12-15 heavy sets per day in the 1-5 rep range.

    After finishing the tougher sets, I will perform few sets of any exercise for that muscle at light weight or use machines for 15-20 reps (using drop sets if needed) to induce some sarcoplasmic hypertrophy.

    Day 1: Delts : DB Presses, Standing Military, Behind Neck Press, Lat Raises, Rear Delts

    Day 2: Glutes / Hammys / LowBack : Good Mornings, SLDL, Hip Pull Thru, Back Raises

    Day 3: OFF

    Day 4: UpperBack / Biceps : BB Rows, Lat Pulls, Seat Rows, 21s, Chin-ups, Spider Curls

    Day 5: Chest / Triceps : Bench, C-G Bench, Inc Bench, Inc DB, Flat DB, Dips, Flys

    Day 6: Quads : Dead lift, Back Squat, Box Squat, Front Squat, BB Walking Lunge, Leg Ext

    Day 7: OFF

    Will also rotate one or more of the following daily depending on how I feel:
    Bear Complexes, OH squats, RC exercises, Calf raises, Forearms, Abs, 20-30 min bike at 60-70%

    Diet will average 2500 cals at 40/40/20

    I will do the above routine for no more than 3 weeks since it will be very taxing, and then start on a much lower volume 5x5 program.
    Last edited by Zack_Attack; 04-28-2009 at 05:35 PM.
    I am PROGRESS and so can You

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by Zack_Attack View Post
    Friends, I'd like criticism on this short-term routine I have put together.
    My stats: 30 yrs old, 196 lbs, 16% bf, 245 Bench / 270 Squat / 360 Dead

    12-15 heavy sets per day in the 1-5 rep range.

    After finishing the tougher sets, I will perform few sets of any exercise for that muscle at light weight or use machines for 15-20 reps (using drop sets if needed) to induce some sarcoplasmic hypertrophy.

    Day 1: Delts : DB Presses, Standing Military, Behind Neck Press, Lat Raises, Rear Delts

    Day 2: Glutes / Hammys / LowBack : Good Mornings, SLDL, Hip Pull Thru, Back Raises

    Day 3: OFF

    Day 4: UpperBack / Biceps : BB Rows, Lat Pulls, Seat Rows, 21s, Chin-ups, Spider Curls

    Day 5: Chest / Triceps : Bench, C-G Bench, Inc Bench, Inc DB, Flat DB, Dips, Flys

    Day 6: Quads : Dead lift, Back Squat, Box Squat, Front Squat, BB Walking Lunge, Leg Ext

    Day 7: OFF

    Will also rotate one or more of the following daily depending on how I feel:
    Bear Complexes, OH squats, RC exercises, Calf raises, Forearms, Abs, 20-30 min bike at 60-70%

    Diet will average 2500 cals at 40/40/20

    I will do the above routine for no more than 3 weeks since it will be very taxing, and then start on a much lower volume 5x5 program.


    --You have a lot more upper body volume then lower body. 18 exercises as opposed to 10.

    -- I wouldn't do behind the neck presses or 21's or 5 different kinds of bench or three different kinds of squats.

    --I wouldn't do the squats and deads together...and if I did, I'd do the squats first for safety reasons.

    --Quad/hamstring work seems a bit unbalanced.

    Then again you are only doing it for three weeks...so it probably doesn't matter all that much.

Similar Threads

  1. Routine Critique - Too many sets?
    By bikefiend in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 08-05-2006, 11:14 PM
  2. Lurker First Post: Please Critique My Routine
    By wbb_incognito in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 06-28-2006, 10:20 AM
  3. Critique on new routine
    By DumbellDude in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 06-12-2006, 10:39 AM
  4. Could some critique my routine?
    By thormotox448 in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 06-09-2006, 11:37 AM
  5. Critique routine
    By deftones81 in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 07-26-2004, 01:53 PM

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
  •