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Thread: Please critique this routine

  1. #1
    Baby Seal Clubber ElPietro's Avatar
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    Looking for some expert opinions on the routine below. I have quite a bit of knowledge but there are always others that know more.

    I haven't been working out on a regular basis for a while now and have recently joined a new gym right by my work. I'm starting to go in the mornings during the week. I'll list my routine and then pose a few questions or pertinent facts after. If you could please add any constructive critism it would be greatly appreciated. This routine isn't written in stone.

    I am currently 5'11" and approx 250lbs. (yeah large endomorph, big skeletal structure, quite a bit of muscle mass.)

    Like I said I'm working out in the morning, I don't eat until after my workout, which then I usually eat a bannana right after while in the changeroom, along with a Designer whey protein shake, and if I'm feeling weak a bagel and cream cheese, later in the moring.

    Also, I use a multivitamin afterwards and one 1000mg flaxseed gelcap. Once I remember to put my xenadrine in the bag I'll be taking those pre-workout.

    Ok here's the routine:

    Monday:
    Chest: Incline DB press/Flat DB press/Free weight flys/optional - cable crossovers
    Triceps: Skullcrushers/pull-downs/tricep cable curl/optional - over the head tricep extension

    Tuesday:
    Back: Lat pulldowns/Bent rows/Straight arm pulldowns/Stiff-legged deadlifts
    Biceps: DB Concentration curl/Incline DB Curl/Preacher Curl/Optional extra exercise

    Wednesday:
    Abs and 45 mins of Cardio

    Thursday:
    Shoulders: Military press/Lateral DB raise/Vertical rows/Rear Delt cable pull
    Traps: DB shrugs

    Friday:
    Legs: Squats/Hamstring Curls/Thigh extensions/Calf Raise

    Saturday: Rest
    Sunday: Rest

    All exercises with the exception of shrugs and legs will be 8-10 reps for 3 sets with one warm-up set per muscle group. Legs will be lighter weights 15 reps and 4-5 sets. Shrugs will be heavy weight for 4 sets with one light weight/high reps set. Trying to put as much time in between back and legs day as deadlifts and legs are separated which will conflict if too close.

    I don't eat before working out and was wondering if I should, as I'm lifting as well as cardio. I cut out cardio in the mornings, except for wednesday, as I have martial arts 3 or 4 nights a week, which for those that take MA know how much cardio it is.

    Immediate goals are to gain more muscle mass as well as lowering fat intake, and increasing cardiovascular health, which will happen just from my increase in activity. Also drinking lots of water. I figure I'll stay on this for about 6-8 weeks then go on a cutting plan for 2 weeks, and keep alternating as I see or don't see results in specific areas.

    So please if you can, analyse this routine and provide feedback, or if you need more information don't hesitate to post questions. Thanks!
    Last edited by ElPietro; 06-06-2001 at 09:04 AM.
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  2. #2
    Senior Member
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    Too much volume on the bi's and tri's, I use two exercises maximum for each.

    I would do conveNtional deadlifts on back day, not stiff legged.

    Also forget doing any 'optional' exercises as you put it, too much imho, especially cable cross overs if you've just done dumbell flyes. tuttut

    Good luck...

  3. #3
    Baby Seal Clubber ElPietro's Avatar
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    Bumping this up. I will keep bi's and tri's the same but I may goto conventional deadlifts. Heh first time on stiff leg and I couldn't do jack Sh!t at my martial arts club for 3 days.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  4. #4
    Porn Star YatesNightBlade's Avatar
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    Looks very good but I agree with Shaggy. Too much volume on small muscle groups like bic/tri can be counter productive. I do 6 sets only.
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