Feel Free To Critique this guys. How does it look?
TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS
DAY 1: Legs
superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps
DAY 2: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
*every other week I do 10 sets of 10 pushups, with hands on a bench
DAY 3: Back
Pull downs : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
*one set of pull-ups to failure*
DAY 4 : Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps
DAY 5 : Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Close grip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps
too much exercises for each parts. I would make 2 muscles a day instead of only one.
5' 11" 160 20 y/o
I don't like routines that dedicate an entire day to shoulders. Your shoulders take a beating when you work out your chest and back, so why bother using up an entire day on them when they've already been worked?
I'm also not a fan of arms days. Why are you wasting your time on doing 24 sets for your arms? In the routine I use, I have six sets dedicated to arms: 3 for biceps, 3 for triceps. That's it. But guess what? Your triceps will be hit when you work out your chest, and your biceps will be worked when you do your back.
Do you see a pattern here? You don't need all these isolation exercises. If you want to use your time in the gym wisely, and do an effective job of conserving your energy for exercises that give you the best gains, take advantage of compound exercises. Get the big compound exercises in there and put all your energy into them, and then after that, you can use whatever little energy you have left to do a few sets of isolation exercises. You can accomplish this in 3 days a week at the gym, instead of the 5 days you have planned right now. And you know what? I guarantee you'll see better gains.
There is so much wrong with that routine that I don't know where to start...
How about here? You have one day for lower body and four for upper body...
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2