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critic my routine
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Posted by: gmenfan40
Monday
Chest- (Increase by 5 pounds every week)
Flat BP-5x5
Decline BP-5x5
Incline DB-2x8
Tuesday
Back-
Straight Leg Deadlift-5x5
DB Rows-4x10
Pullovers-4x10
Good Mournings-2x10
Wednesday
Shoulders-
DB Military press-5x5
Side Raises-4x10
Front Raises-4x10
Traps/Neck-
Shrugs-5x5
Neck Curls(With Harness)-5x5
Thursday
Legs-
Leg Extensions-4x15
Leg Curls-5x5
Bulgarian Squats-5x5 (Increase by 10 pounds every week)
Bulgarian Calf Raises-5x5 (Increase by 10 pounds every week)
Friday
Biceps-
Hammer Curls-3x10
Incline DB Curls-4x8
BB Curls-3x5
21's-1x21
Triceps-
Close Grip BB-5x5
Skull Crushers-4x8
DB Overhead Extension-4x8
Forearms-
Wrist Curls-3x15-100
Reverse Curls-3x15-100
p.s. can someone set me up a cardio routine i dont want nothing that will effect my muscles or anything like that i basically want something that will put me in good shape for the upcoming football season and will make me faster.
Posted by: BringDaBlitz94
umm put ur back and bicep days together as well as your chest and tricep days. use the 2 days you then have to rest.
Posted by: Plateau_Max
I find the best way to train is to group together body parts as well as grouping movements. So let's say you want to hit chest, most of those workouts are adduction, or extention, most of tricep exercises are as well so I group those together as my "push" day. Most bicep and back exercises are abduction, or retraction, so I group those into a "pull" day. Then I just have legs as it's own category. I've found this to be the best way to group it all together.
You also need to have more total rest days from weight lifting for your body to utilize and recover completely before you go and start breaking down more tissue. Just because you're not working legs, and you've moved to working arms doesn't mean your arms are going to recover the same as if you weren't working out at all. Your body can only do so much repair so fast, and utilize only so much of your nutrients for that cause.
If you want 2 full days off from lifting per week that's ususally sufficient, just don't have them right next to each other 'cause that's 5 days of lifting straight. Also make sure you're getting adequate sleep every night, since that's when a lot of repair takes place.
There's more but my post is too long and I'm starting to get preachy...
Posted by: Gazhole
1 - Read the training stickies.
2 - Why are you dedicating only one day to legs?
3 - I really dont understand why you're sets and reps are so random. Did you just pick them out of a hat? Wheres the logic there?
4 - What are the goals of this program? Strength? Hypertrophy? Conditioning? Power? Endurance?
4 - Dont set yourself things like "Increase by Xlbs per week" increase them whenever you physically can. If youre taking the weight up every week without giving yourself chance to adapt youre gonna hit a brick wall incredibly quickly.
5 - Read the training Stickies. Choose something that isnt a bodypart split (Push/Pull/Legs, Upper/Lower, and Fullbody splits are all good). Focus on compound movements. Balance Upper + Lower movements, and Pushing + Pulling movements.
Posted by: Double D
This program makes my head hurt.
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