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Thread: My workout routine - comments/critiques needed.

  1. #1
    I like guns.
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    My workout routine - comments/critiques needed.

    Day 1: Chest and Back
    (machine) Incline Bench 135lbs 3 x 8
    Bench 130 3 x 8
    Dumbbell Fly 35x2 3 x 8
    rest 3 mins.

    ISO machine Lats 170lbs 3 x 8
    DY row machine 110 2 x 8
    Bench pull 90 3 x 8

    rest 3 mins

    Neck press back, left and right 70lbs 3 x 8 each.
    For the chest I use machines only because the free weight room is packed sometimes, otherwise I'd go without machines but... as long as I get my workout.

    REST DAY

    Legs

    Hack Squat 450lbs 3 x 8
    Rotary Calves 290 3 x 8
    Super Leg Press 170 3 x 8 (all on machines)

    Rest 3 mins

    Lunges 30x2 3 x 8
    Front leg extensions 120 lbs 2 x 8
    100 crunches.

    REST DAY

    Arms and shoulders
    Preacher curls 45lbs 2 x 8
    Tricep kickback 20 3 x 8
    Wrist curls 40lbs 3 x 8

    rest 3 mins

    Curls 30 3 x 8
    Tricep pulldown 2 x 8
    Skull Crushers 20 3 x 8

    rest

    Shrugs 315lbs 3 x 8
    military bench press 50 3 x 8
    arnold presses 25 3 x 8

    I am 6' , 195lbs 23% BF
    My goal is to be 210 by August and 15-19% BF

    Thanks

  2. #2
    Soon to be lean... Joe Black's Avatar
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    Your routine looks fine.

    Why do you do behind the neck press on chest day?
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  3. #3
    is numero uno Saint Patrick's Avatar
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    I think he's referring to the neck-muscle-machine-thingy, not BTN Presses.
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  4. #4
    MilliVanilli
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    Quote Originally Posted by Saint Patrick
    I think he's referring to the neck-muscle-machine-thingy, not BTN Presses.
    w3rd

  5. #5
    Administrator chris mason's Avatar
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    What are your goals?

    Why are your using 315 lbs for shrugs? That seems to be an inordinate amount relative to the rest of the weights you are using.


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  6. #6
    trekzak
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    Quote Originally Posted by Hulk
    Your routine looks fine.

    Why do you do behind the neck press on chest day?
    Probably because you use your anterior delts with benches and to make sure he doesn't overtrain his anterior delts he does them on the same day as chest.

    @hooligan_media
    To be honest, you're routine isn't really great, like I said in another post, look at the size of your chest and then compare it with your back. Now look at the amount of sets you do for chest and the amount you do for back, doesn't make sense does it? Best thing for you is to completely change your routine, here's a sample split you could use:

    Monday:
    Chest/Anterior delts

    Tuesday:
    Back/Traps/Posterior delts

    Thursday:
    Triceps/Biceps/Lateral delts

    Friday:
    Quads/Hams/Calves

    greetz,
    Ron

  7. #7
    Senior Member
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    I personally would never lift a routine like the one you posted. However, have you made gains on it? If you have then I like it for you, if you haven't then why in the hell are you on it?

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