Reply With QuoteI recommend way less on bi's and tri's. Mass isn't gained in the gym either. You have to be eating in caloric excess. & rest is good. Go to back/bi's, chest/tri's, and shoulders/legs (or keep these apart).
Chest - include some dips if you can.
Back - looks good
Bi - like I said, way less and combine it to back day
Shoulder - good
Tri - same as bi, but add to chest day
legs - good
critique my workout routine
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Thread: critique my workout routine
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11-03-2011, 03:09 PM #1Registered User
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critique my workout routine
hi guys
i have been working out with the same routine for more then 5 months
trying to add size and mass 4 set and 10 reps and 6 days
Chest
Wide-Grip Barbell Bench Press
Dumbbell Bench Press
Close bench press
Fly dumbbell
Over head cable
Back
Pull ups 4set 6
V-Bar Pull down
Straight-Arm Pull down
Dead-lifts
Bent-over Rows
Bi
Zottman Curl
Lying Close-Grip Bar Curl On High Pulley
Barbell Curls Lying Against An Incline
Flexor Incline Dumbbell Curls
Reverse Barbell Curl
Shoulder
Push Press
Cable Internal Rotation
Dumbbell Lying One-Arm Rear Lateral Raise
Cable Rope Rear-Delt Rows
Barbell Shrugs
Triceps
Standing Dumbbell Triceps Extension
Cable Incline Triceps Extension
Dip Machine
Skull crushers
Close grip bench-press
Legs
Squats, 3 sets of 4-6
Stiff Legged Dead-lift, 3 sets of 6-8
Hamstring Curls, 3 sets of 8-10
Leg Extensions, 3 sets of 10-12
Seated Calf Raises, 4 sets of 12-15
Open leg , 4 set of 8-10
Close leg, 4 set of 8-10
Standing Dumbbell Upright Row
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11-03-2011, 04:25 PM #2Registered User
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11-03-2011, 04:37 PM #3Registered User
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I would order the exercise largest to smallest
So legs, back, chest, shoulder, arms and core
And within the days I would order the exercises multi jointed to single jointed
More volume to the largest muscles, legs and back and triceps less volume biceps, shoulders and chest
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11-03-2011, 04:41 PM #4Registered User
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i forget to say that my legs is the best part of my body
my legs is bigger and stronger then my upper body
thanks FitnessFreek what rep rang do you think is best for bi and tri
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11-04-2011, 09:54 PM #5Registered User
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GT 500...do you have one or just like the name
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11-05-2011, 07:25 PM #6Registered User
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no i have mustang 66 my daily drive that not fully restored
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11-05-2011, 07:46 PM #7Registered User
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my calories are around 4000 i will try that Vincent and see how its goes
my bi and tri need real help especially my tri
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