Thread: what are your opinions of my routine

Are you doing chin ups on a legs day?

Yh, I know it doesn't train legs, just like to include them as part of my warm up

Anybody no how I can improve my new routine?

What are your goals for this routine and your diet? Are you trying to bulk up, cut down, increase strength, size or both?

I like working arms and legs on the same days. How about two leg days - one with arms, one with shoulders?

My diet wasn't great, recently I have changed my diet to make it much more healthy and high in protein, I havnt got a specific diet plan ATM but am trying to sort one out. Initally I had planned to bulk but as it's the summer I'm going to cut. I'm always trying to increase in strength also which is why I thought of using some 5x5 sets. Built I do like the idea of 2 legs days perhaps that's something I can switch to, thanks for the idea

Your split looks okay but like built mentioned above I think you can benefit from two leg days. I wouldn't be comfortable with the idea of doing heavy squats for 5 sets followed with heavy deads for 5 sets and after all that I would certainly find the leg press unnecessary. Do legs twice in a week where one day you implement squats as your main movement and the second leg day deads as your main movement. This way you can give each movement your all. I never found a whole day dedicated to shoulders necessary. I always liked doing shoulders on my leg days where I would do power cleans and squat cleans but that's just personal preference.

Conclusively, if I were you I'd remove the shoulder day completely and replace it with an extra leg day and would do some shoulder work on each or one leg day. This would be my personal pereference.

So...

monday- legs/shoulders
chin ups 5x5
squats 5x5
military press 5x5
lateral raises
standing calf raises

tuesday- chest & triceps
bench press
incline db press
flys
tricep dips 5x5
close grip bench press
skull crushers

wednesday- rest

thursday- legs/shoulders
chin ups 5x5
deadlifts 5x5
hand cleans
shoulder press

friday- back biceps
chin ups 5x5
bent over rows
lat pulldowns infront and behind head
one arm dumbell row
hammer curls
concentration curls

sat- rest

sun- rest

Just threw an option out there for you. I left all your chin-ups in there but I would definately not be doing 5 sets of chins one day and then again the next day and the next day. Also, I always found that training heavy (especially for strength) three days straight would always make me feel burnt out on the third day. With weekends off, if you can I think taking wednesday off would be your best bet in terms of overall recovery.

Great thanks very much, will give that split with legs twice a week ago and see how it goes. Very helpful thanks again

Originally Posted by dsc123

Great thanks very much, will give that split with legs twice a week ago and see how it goes. Very helpful thanks again

Good choice. Your leg training twice weekly via squats and deads will be your ticket to an overall excellent development.

Originally Posted by CaptainNapalm

Your split looks okay but like built mentioned above I think you can benefit from two leg days. I wouldn't be comfortable with the idea of doing heavy squats for 5 sets followed with heavy deads for 5 sets and after all that I would certainly find the leg press unnecessary. Do legs twice in a week where one day you implement squats as your main movement and the second leg day deads as your main movement. This way you can give each movement your all. I never found a whole day dedicated to shoulders necessary. I always liked doing shoulders on my leg days where I would do power cleans and squat cleans but that's just personal preference.

Conclusively, if I were you I'd remove the shoulder day completely and replace it with an extra leg day and would do some shoulder work on each or one leg day. This would be my personal pereference.

So...

monday- legs/shoulders
chin ups 5x5
squats 5x5
military press 5x5
lateral raises
standing calf raises

tuesday- chest & triceps
bench press
incline db press
flys
tricep dips 5x5
close grip bench press
skull crushers

wednesday- rest

thursday- legs/shoulders
chin ups 5x5
deadlifts 5x5
hang cleans
shoulder press

friday- back biceps
chin ups 5x5
bent over rows
lat pulldowns infront and behind head
one arm dumbell row
hammer curls
concentration curls

sat- rest

sun- rest

Just threw an option out there for you. I left all your chin-ups in there but I would definately not be doing 5 sets of chins one day and then again the next day and the next day. Also, I always found that training heavy (especially for strength) three days straight would always make me feel burnt out on the third day. With weekends off, if you can I think taking wednesday off would be your best bet in terms of overall recovery.

Ooooh, I like the idea of two shoulder days. (CaptainNapalm, I think you meant "hang" cleans)

Something else you may wish to consider is back with tris and chest with bis. Also, you can toss in your calf and ab work on these days - just do the odd set between upper body sets, like active rest.

The one place where CaptainNapalm and I disagree is the lat pulldowns. I don't like behind the neck for those - it's awkward and a lot of stress on the RC. Sub in unweighted chins, close-neutral-grip lat pulldowns or single-arm lat pulldowns instead. My .02

So, for example, springboarding off CaptainNapalm's post, something like this:

monday- legs/shoulders
chin ups 5x5
squats 5x5
military press 5x5
lateral raises

tuesday- chest & bis (caves, abs)
bench press
incline db press
flys
hammer curls
concentration curls
various standing and seated calf work, optional abs

wednesday- rest

thursday- legs/shoulders
chin ups 5x5
deadlifts 5x5
hang cleans
Olympic bar corner press <- you'll love this option

friday- back and tris
chin ups 5x5 <- weighted as you are able
bent over rows <- or chest-supported t-bars
Single arm lat pulldowns
one arm dumbell row
tricep dips 5x5
close grip bench press
skull crushers


sat- rest

sun- rest

I would never train shoulders and chest back to back, best to have at least 2 days off inbetween them.

Why?

When you train chest you also train triecps and delts, especially delts. So training chest and then delts the next day pouts you at great risk for over training and injury.

Same day, I'd agree with you. Next day - well, you know your body. To me, it doesn't seem like too much.

I think the best thing you can do is decide this routine and STICK WITH IT!!!

that's oftentimes the hardest part - sticking with a routine.

Is the Olympic bar corner press when you use the 20kg bar put one end into a corner and take turns pushing upwards with each arm, is this for shoulders and also abs?