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Thread: My new routine - CRITIQUE IT

  1. #1
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    My new routine - CRITIQUE IT

    I changed my old routine a little bit, and combined shoulder day with bicep day. I also made a few other adjustments, since I have a gym membership now, and have access to a lot more equipment. How does this routine look? Please critique it, tell me what I need to change about it.

    DAY 1: chest, triceps
    DAY 2: legs
    DAY 3: OFF (abs)
    DAY 4: shoulders, biceps, forearms
    DAY 5: back, traps
    DAY 6: OFF (abs)
    --start over--

    This are the exercises I use (in this order).

    Day 1
    CHEST:
    1) bench press (4 sets)
    2) incline Bench press (4 sets)
    3) level dumbell flyes (6 sets)

    TRICEPS:
    1) close-grip bench press (4 sets)
    2) triceps machine pressdown (4 sets)
    3) dumbell kickbacks (4 sets)
    4) dumbell overhead extension (3 sets)

    Day 2
    LEGS:
    1) squats (4 sets)
    2) seated leg press (3 sets)
    3) leg extensions (4 sets)
    4) leg curls (4 sets)
    5) calve raises (4 sets)

    Day 3
    HIIT CARDIO followed by:

    ABS:
    1) reverse crunches (2 sets)
    2) crunches (2 sets)
    3) side crunches (2 sets per side)

    Day 4
    SHOULDERS:
    1) arnold presses (3 sets)
    2) front raises (3 sets)
    3) lateral raises (3 sets)
    4) barbell upright rows (3 sets)
    5) bent-over lateral raises (4 sets)

    BICEPS:
    1) concentration curls (3 sets per arm)
    2) standing barbell curls (4 sets)
    3) preacher curls (4 sets)
    4) hammer curls (4 sets)

    FOREARMS:
    1) reverse wrist curls (4 sets)
    2) behind-the-back wrist curls (4 sets)
    3) hammer wrist curls (3 sets)

    Day 5
    TRAPS:
    1) barbell shrugs (4 sets)
    2) behind-the-back barbell shrugs (4 sets)

    BACK:
    1) pullups (3 sets)
    2) machine pulldowns (6 sets {alternate between in front and behind})
    3) bent-over barbell rows (5 sets)
    4) cable rows (4 sets)

    Day 6
    SAME AS DAY 3

    This is my routine. I usually workout around 5:00 PM, and do cardio on my days off around the same time as I would do my workout. I do abs probably about 20-30 minutes after my cardio session. Any suggestions on how I could improve my routine (any exercises need to be switched around, days switched around, anything). If there's anything wrong with this routine, please tell me. Thanks.
    Last edited by mike107; 06-12-2004 at 04:24 PM.

  2. #2
    Banned Jezmason's Avatar
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    Put bis on back day and traps on shoulder day. Also maybe cut down bi/tri excersises to 3 with 3 sets for each (though 4 would b ok). And work calves twice a week. Maybe something like this...
    Day 1
    CHEST:
    1) bench press (3 sets)
    2) incline dumbell press (3 sets)
    3) level dumbell flyes (3 sets)
    4) decline press (3 sets)

    TRICEPS:
    1) close-grip bench press (3 sets)
    2) triceps machine pressdown (3 sets)
    3) dumbell overhead extension (3 sets)

    Day 2
    LEGS:
    1) squats (3 sets)
    2) seated leg press (3 sets)
    3) leg extensions (3 sets)
    4) lying reverse leg curls (3 sets)
    5)Stiff leg deadlifts (3 sets)
    5) standing calve raises (4 sets)
    6) standing reverse calf raises (4 sets)

    Day 3
    HIIT CARDIO followed by:

    ABS:
    1) reverse crunches (3 sets)
    2) crunches (3 sets)
    3) side crunches (3 sets per side)

    Day 4
    SHOULDERS:
    1) Military press (3 sets)
    2) lateral raises (3 sets)
    3) bent-over lateral raises (3 sets)
    4) barbell upright rows (3 sets)

    TRAPS:
    1) barbell shrugs (4 sets)
    2) behind-the-back barbell shrugs (4 sets)

    Day 5

    BACK:
    1) pullups (3 sets)
    2) machine pulldowns (3 sets {alternate between in front and behind})
    3) bent-over barbell rows (3 sets)
    4) dumbell rows (3 sets)
    5)deadlifts (3 sets)

    BICEPS:
    1) barbell curls (3 sets)
    2) incline dumbell curls (3 sets)
    4) hammer curls (3 sets)

    FOREARMS:
    1) static holds ( 3 sets at 40 seconds each)

    CALVES:
    1)seated calf raise (4 sets)
    Day 6
    SAME AS DAY 3

  3. #3
    En botella whey! Max-Mex's Avatar
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    Too many sets for everything. Too many arm exercises. Pick 2-3 for bi's and the same for tri's. I'd say 1 or 2 for forearms.

    2-3 sets per exercise (I prefer 2).

    Do your back/traps before shoulders/biceps/forearms. Remember, when you do a compound movement you are also working the smaller muscles. So say you do biceps before back, your back workout will suffer because your arms (biceps and forearms) are already tired.
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  4. #4
    Senior Member
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    How about if I do it like this, as Jezmason advised (switched traps w/ biceps):

    Day 4: traps, shoulders (in this order)
    Day 5: back, biceps, forearms (in this order)


    One more thing...
    I used to not do this many sets, but now I workout with my brother who takes too damn long to finish his workout. So I'm done 20-30 minutes before him, and I don't want to just sit there in the gym doing nothing, when I should be eating my post-workout meal around then. So, I add extra sets, to keep my muscles busy until he is done (don't want it to be 30-45 minutes from the end of my workout to the time I eat). Are all these extra sets minimizing my gains, is it overtraining my muscles? Also, how soon from the time I finish my workout, do I need to eat my protein/carbs?
    Last edited by mike107; 06-13-2004 at 02:10 AM.

  5. #5
    Bodybuilding Mythbuster
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    Quote Originally Posted by mike107
    How about if I do it like this, as Jezmason advised (switched traps w/ biceps):

    Day 4: traps, shoulders (in this order)
    Day 5: back, biceps, forearms (in this order)


    One more thing...
    I used to not do this many sets, but now I workout with my brother who takes too damn long to finish his workout. So I'm done 20-30 minutes before him, and I don't want to just sit there in the gym doing nothing, when I should be eating my post-workout meal around then. So, I add extra sets, to keep my muscles busy until he is done (don't want it to be 30-45 minutes from the end of my workout to the time I eat). Are all these extra sets minimizing my gains, is it overtraining my muscles? Also, how soon from the time I finish my workout, do I need to eat my protein/carbs?

    Way too many sets. Especially for triceps. You use them for chest movements as well as shoulder presses. I counted 32 sets where the triceps were used. And more for shoulders. Shoulders are used in most chest and back movements. Cut all sets by half. To take up the extra time do cardio. I would say you are overtraining with all those sets. As for when you should eat your post workout meal, well everyone is different, but up to one hour afterwards or so is fine.

  6. #6
    Senior Member
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    OK, thanks for the advice guys. I will definitely cut down on the number of sets I do from now on. And Jezmason, thanks for the routine you gave me, I think I'll try it, it looks like it should work pretty good!

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