Thread: Ridicule this routine, feedback needed

My suggestions


Basically, a Chest/Back routine
Day 1: Horizontal movements 3 sets to fail, 6-10 reps I would add weight and drop the reps between 5-8, keep the 3 sets and only go to failure on last set
Bench Db or BB Keep
Incline bench Db Drop or alternate with Bench
DB flyes, 15 reps Drop
Cable cross overs Drop
Db rows Drop or alternate with Pull ups
Incline row Drop
Seated Cable row Drop or alternate with Pull ups
Abs Drop

Add, Pull-ups or Chin-ups

Basically a Shoulder/Back routine
Day 2: Vertical Movements 3 sets to fail, 6-10 reps I would add weight and drop the reps between 5-8, keep the 3 sets and only go to failure on last set

Db shoulder press Keep
Upright barbell row machine thing ?...Drop it anyways
Lateral raises (cable or Db) Keep, 6-10 reps are fine for these
Front raises (cable or Db) Keep, 6-10 reps are fine for these
Wide grip pull ups (or Lat pulldowns) Drop
Abs Drop

Add, Fench Press
Add, Bicep curls(EZ bar, Barbell or Dumbbells)

Basically a full body routine
Day 3: Legs/Arms, 6-10 reps I would add weight and drop the reps between 5-8, keep the 3 sets and only go to failure on last set
Squats Keep
Leg Press Drop
Deadlifts Keep
Dips Drop
Close grip chinups Drop
dB curls Drop
Tricep rope pulldowns Drop

Add, seated calf raises or standing calf raises

It's not THAT bad; I don't feel like he needs to drop everything as previously suggested.

One thing I would do includes dropping the shitty upright rows. I would not be considering that a pulling movement. It feels like a pulling movement, but it isn't technically, and it doesn't stimulate the musculature that you are attempting to use to institute a balance between the pressing and the pulling. Not to mention it is a high risk exercise anyway. If you desperately want to do them, just drop the lateral raises and do those instead. Then add a different pulling movement to that workout at the same time.

I would probably drop the flys or the cable crossovers and keep the other one. That's a little redundant, and you are overindulging in your anterior side anyway.

I agree that going to failure on every set is silly and unnecessary. Don't do that. It's a quick way to start hating life and burnout, assuming you truly know what failure is.

I might add in a unilateral movement to your lower body day like lunges or split squats. It's a great way to beat the crap out of your legs, while putting greater demand on preventing movement in multiple planes of motion. Plus they are easier on your back relative to bilateral movements since you don't need to use as much external loading.

Originally Posted by CowPimp

It's not THAT bad; I don't feel like he needs to drop everything as previously suggested.

I only suggested that he cut out alot of his routine because he is cutting and the volume seems way to high for a cut.

Originally Posted by PushAndPull

I only suggested that he cut out alot of his routine because he is cutting and the volume seems way to high for a cut.

Yeah i'm on a cut but honestly mate no offence, what you're saying seems a bit pussy?? Like less than 1 hour in the gym per week, I mean;

Day 1
Bench
Chinups

Day 2
Shoulder press
Db Curls
Raises

Day 3
Squat
Deadlift
Raises


Is it generally a good idea to do horizontal push/pull movements together and vertical push/pull movements together i read somewhere this was good but then recently i read another thread that recommended to do all push movements (both vertical and horizontal) in a session then all pull movements which is more effective?

@CowPimp; Cheers for the info mate yeh i'll add lunges and get rid of the upright rows. What is another vertical pulling movement i could do?

Originally Posted by sick karnt

Yeah i'm on a cut but honestly mate no offence, what you're saying seems a bit pussy?? Like less than 1 hour in the gym per week, I mean;

Day 1
Bench
Chinups

Day 2
Shoulder press
Db Curls
Raises

Day 3
Squat
Deadlift
Raises

That's not even the enitire workout I said to either add or stick with.
If you don't lift pussy wieght it will be fine.

Originally Posted by sick karnt

Yeah i'm on a cut but honestly mate no offence, what you're saying seems a bit pussy?? Like less than 1 hour in the gym per week, I mean;

Day 1
Bench
Chinups

Day 2
Shoulder press
Db Curls
Raises

Day 3
Squat
Deadlift
Raises


Is it generally a good idea to do horizontal push/pull movements together and vertical push/pull movements together i read somewhere this was good but then recently i read another thread that recommended to do all push movements (both vertical and horizontal) in a session then all pull movements which is more effective?

@CowPimp; Cheers for the info mate yeh i'll add lunges and get rid of the upright rows. What is another vertical pulling movement i could do?

Don't over-complicate it. You can mix it in any way you see fit so long as you manage the fatigue properly. You just don't want to be doing pressing movements three days in a row, or 6 rowing movements in the same workout, or something silly like that.

Just do another pullup variation. Change the grip width and/or type. Pulldowns are also good. You can do some kind of Free Motion pulldown if they have those too; there are some good cable variations of pulldowns you are can do. There is also something I call an X pulldown ( ) which is sort of like what you see in that video except I tend to do it standing, though kneeling is fine, and I stop before the elbow extension.

"ridicule this routine"....funny. That's a good way to start off around here, cause we'll do it! But its all in good faith usually....usually.