Comment on this routine for me. [Forum Archive]

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Comment on this routine for me.

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Posted by: Skin n Bonez

Hi,
Could you give me some feedback on this 3 day routine?
I put this on 2 other forums. One said it was bad the other said it was good.
What do you people say?

Legs, Abs
Squats 3
Leg Press 2
Leg Curls 3
Situps 3
Calves 4

Back, Biceps
Pulldowns 3
Deadlifts 3
DB Rows 3
Barbell Curls 3
Hammer Curls 2

Chest, Shoulders, Triceps
DB Bench 3
Incline Bench 3
Close Grip 3
DB Shoulder Press 3
Lat Raises 2
Shrugs 2

Also other than abs what other muscles are legs good to train with?

Posted by: Gazhole

Quote:

Originally Posted by Skin n Bonez

Legs, Abs
Squats 3
Leg Press 2
Leg Curls 3
Situps 3
Calves 4

I would do a little bit of core work every training day.

As for the rest of this session - where are the deadlifts?

I would cut out leg curls as they are basically worthless, and add in some single leg hyperextensions instead.

I would also cut leg press and put in split squats/lunges.

That way you get some good unilateral work in there.

A few sets of calve raises is fine.

Quote:

Originally Posted by Skin n Bonez

Back, Biceps
Pulldowns 3
Deadlifts 3
DB Rows 3
Barbell Curls 3
Hammer Curls 2

Ah, here are deadlifts. I would put them on leg day, as they are mostly a ham/hip dominant movement. They do use a huge amount of back muscle, but i still consider them a leg movement.

Can you do pullups? If so i would include those and make the pulldowns 1 handed.

If you do the DB rows as a unilateral movement, you could also probably include a bent over barbell row or tbar row aswell.

There isnt much need for 2 bicep isolation movements either, so i would cut one.

Quote:

Originally Posted by Skin n Bonez

Chest, Shoulders, Triceps
DB Bench 3
Incline Bench 3
Close Grip 3
DB Shoulder Press 3
Lat Raises 2
Shrugs 2

I dont think theres much need for 3 bench press variations in there.

DB bench is fine, Incline bench i would replace with dips. Do the shoulder presses as a unilateral.

I would also cut shrugs, im not a great lover of that movement. Plus its a pull more than a push so doesnt really fit here.

Lat raises are your call.

***

Well thats your exercise selection sorted out. Without some form of setxrep scheme and periodization plan this is just a list of movements rather than a program.

Have you any ideas for that?

Posted by: Gazhole

Quote:

Originally Posted by stout22

its a good beginner program. when you become more familiar with different exercises, you should try to focus on one bodypart per day. and you can try combining biceps and triceps because the blood doesn't have as far to travel as say shoulders and legs to get a pump. looks pretty decent though. just keep learning.

1 - the body doesnt know bodyparts. Isolating bodyparts is one of the oldest and most inefficient ways to train.

2 - dedicated arms days are a waste of time. Focusing on larger muscles and compound movements will do more for overall growth on the arms than any amount of bicep and tricep work ever could.

3 - The pump means nothing. It is just blood moving to an area and making it swell. If you train for pumps, a pump is all you will get.

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