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Thread: Please critique my routine

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  1. #1
    Senior Member
    Join Date
    May 2004
    Posts
    117

    Please critique my routine

    I need some advice on how to improve my routine (should I switch anything around or use other exercises, etc.) I just don't want to overtrain my muscles and I don't want to give them TOO much rest. Please help me out, criticize my routine. I want to be able to get the best out of my workouts, and I hope you guys can help me do that.

    Here is my routine:
    DAY 1: Chest, Triceps
    DAY 2: Biceps, Forearms
    DAY 3: Traps, Back, Abs
    DAY 4: Deltoids
    DAY 5: Legs
    DAY 6: Abs


    Here are the exercises I use, and the order I do them in:

    DAY 1
    CHEST:
    1) Flat wide bench press (4 sets)
    2) Incline wide bench press (4 sets)
    3) Level dumbbell flyes (4 sets)

    TRICEPS:
    1) Level close-grip bench press (4 sets)
    2) One-arm triceps extension (4 sets per arm)
    3) Dumbell kickbacks (4 sets per arm)


    DAY 2
    BICEPS:
    1) Concentration curls (4 sets per arm)
    2) Standing barbell curls (4 sets)
    3) Preacher curls (3 sets)
    4) Hammer curls (3 sets)

    FOREARMS:
    1) Reverse wrist curls (4 sets)
    2) Behind-the-back wrist curls (4 sets)
    3) Hammer wrist curls (4 sets)


    DAY 3
    TRAPS:
    1) Barbell shrugs (4 sets)
    2) Behind-the-back barbell shrugs (4 sets)

    BACK:
    1) Deadlifts (4 sets)
    2) Bent-over barbell rows (4 sets)
    3) One-arm dumbbell rows (4 sets per arm)
    4) Lying dumbbell rows (4 sets)


    DAY 4
    DELTOIDS:
    1) Arnold presses (3 sets)
    2) Forward raises (3 sets)
    3) Lateral raises (4 sets)
    4) Bent-over lateral raises (4 sets)


    DAY 5
    LEGS:
    1) Squats (4 sets)
    2) Leg extensions (3 sets)
    3) Lying leg curls (4 sets)
    4) calf raises (4 sets)

    DAY 6
    ABS:
    1) Reverse crunches (2 sets)
    2) Crunches (2 sets)
    3) Side crunches (2 sets per side)
    *I also do this ab routine at the end of my workout on day 3


    Stats:
    Age= 17
    Weight= 151
    Height= 5'8''
    Bench= 125lbs X 10REPS (I've never tryed maxing out)
    Curl= 80lbs X 6REPS


    Anyways, this is my routine. I would greatly appreciate it if you guys could help me out and critique it. Thanks!!
    Last edited by mike107; 06-06-2004 at 11:57 PM.

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