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Thread: Critique my new Routine

  1. #1
    The Prophet (Early Stages) Draven_Fenix's Avatar
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    Glen Rock, PA
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    Critique my new Routine

    OK. I just started lifting again about a week and a half ago and I am starting my bulk. I am eatin like crazy and using Beverly International. I need someone to critique my routine.

    Mon:

    Back:
    1)Pull ups(assisted)
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2)Cable Row
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    3)Reverse Flies
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Bicep:
    1)Flat bar curl
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2)Curl Machine
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Tuesday: Rest

    Wednesday:

    Chest:
    1)Bench machine(don't know the name... kinda like bench mixed w/ flies)
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2)Flies(alternate from dumbell and machine)
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Tri:
    1)Tri Machine
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2)Tri Pulldowns
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)
    3)Dips:
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Thurs: Rest

    Fri: Rest

    Sat:

    Legs :
    1)Squat:
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2)Leg Ext.
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    3)Leg Curl:
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    4)Calf Raisies(weighted)
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Abs
    1)Crunches(weighted)
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2) Leg lifts
    3 sets(20 reps)

    3)Side crunches
    3 sets(20 reps)

    Low Back
    1)Deads
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    2)Back ext machine
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Also I do bicycling in the morningn before breakfast on all workout days, Thursdays and none on leg day

    That's basically it. I have so far gained about 6 lbs but I realize this is the beginning mass gain and I will slow down a lot. Tell me how the routine sounds and any criticism is welcome. I can't have the perfect body if I am too insecure to hear that what I am doing can be done better. Thanks.
    If it feels good, I'll do it.

    Music is the essence of life

    I am no one, no one is right, there for I am right.

  2. #2
    The Prophet (Early Stages) Draven_Fenix's Avatar
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    Jul 2004
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    oops left out shoulders... same day as back bi

    Lat Raises
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)

    Shoulder Press
    1 warm up set (10-12 reps)
    3 workout sets (5-6 reps)
    If it feels good, I'll do it.

    Music is the essence of life

    I am no one, no one is right, there for I am right.

  3. #3
    On Auto Pilot:******* Huge Alke's Avatar
    Join Date
    Feb 2003
    Posts
    2,600
    you covered all the basics = eat big and lift big you will do well man, gain a pound or two a week is the norm. I have went as far as two pounds a week and did fine on a bulk. Right now I am strength training and going for .5 lbs a day weight gain for 9 weeks.....

    whats a flat bar curl = you got flat barbells?
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    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

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  4. #4
    The Prophet (Early Stages) Draven_Fenix's Avatar
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    flat bar curl is when you use the olympic bar to do your curls... maybe that's not what they are called, but that is how I remember them becuase E-Z curl bar and the bar used for preacher curls are all bent and strange looking and the olympic is straight or "flat" as I called it. Thanks for your input by the way. Hopefully I will see significant gains within the next few months.
    If it feels good, I'll do it.

    Music is the essence of life

    I am no one, no one is right, there for I am right.

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