Thread: My Routine

looks fine, a lot of exercises for back though.

It looks fine, I'd drop the seated machine rows or swap them out for the cable rows every other workout.
I also prefer doing my deads on back day but thats just me.

You may have a problem with Traps the day after back so just watch to see if your sore.

Originally posted by Grant_73
I believe this is a good routine, but I would just like a 2nd opinion.

Mon Back/Bis/Forearms
Pull ups 3 sets to failure
Cable rows 2 x 4-6 reps
Seated machine rows 1 x 4-6
Close grip w/ V Handle pulldowns 2 x 4-6 reps
Barbell Curls 2x 4-6 reps
Dumbell curls 2 x 4-6 reps
Hammer curls 1x 4-6 reps
Forearms 4 sets of 6-8 reps

***Looks good. Even though I will remove either the Barbell OR Dumbbell Curls. 2 sets for forearms should be enough***

Tues Shoulders/traps/tris
Barbell or dumbell press 3x4-6 reps
Standing side lateral raises 2x4-6 reps
Shurgs 2x4-6
Seated machine dips 2x 4-6
Overhead rope ext 2 x 4-6
cable pushdowns 2 x 4-6

*** You sure you wanna train Traps direct the day after you train your Back? I mean...by working on your Back stimulates your traps quite alot (Traps is your upper back anyway), and furthermore you'll also be working shoulders, which alos stimulates your Traps. Might cause a bit of overtraining here, but try it for 4-5 weeks and see how it goes. I will replace the OH Rope Ext with Skullcrushers. But that's just my opinion. ***

thurs: legs
Front squats or reg squats 3x 4-6
leg press 2 x 4-6
deadlifts or dumbell straight leg deadlifts 2x 4-6
standcalf raises 2 x 6-8
seated calf raises 2 x 6-8

***Maybe throw in 2 sets of Leg Extensions and Leg Curls.***

Fri: chest
flat dumbell or barbell press 3 x 4-6
Incline press 2 x 4-6
dips or decline press 2 x 4-6
Abs: 4 sets to failure.

***Looks good***

I sometime do skull crushers, but I find that they bother my elbows. My traps donot really get that sore. When I change my routine in a few weeks I will work back and shoulders the same day. I try to change my routine every 2 months or so.