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Thread: Critique my Routine

  1. #1
    Wannabebig Member Zack_Attack's Avatar
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    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.
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  2. #2
    Bodybuilding Mythbuster
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    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.

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