Critique My Routine

Alaric · 06-24-2003, 09:40 PM

Hey guys I'm new here, and I've been working out for about 6 months now. I was wondering if you guys could critique a routine that I've just started doing:

Any advice would greatly be apprecitaed. My main goal is to get a cutter look while building overal muscle mass.

Do an average of 3 sets per exercise, with 6-8 reps each. Add an extra set if feeling strong for a specific exercise.

Day 1 – Quads/Calves
- Squats
- Hack Squats/Leg Press (Alternate)
- Leg Extensions
- Lying Leg Curls
- Calf Raise

Day 2 – Shoulders/Abs/Oblique
- Shoulder Press
- Dumbbell Rear Lateral Raise
- Rear Deltoid Row
- Captain Crunch (25 reps each set)
- Kneeups (25 reps each set)
- Dumbbell Side Bend
- Oblique Sit-ups

Day 3 – Cardio

Day 4 – Chest/Triceps
- Incline Barbell/Dumbbell (Alternate)
- Flat Bench Barbell Press
- Flat Bench Flies
- Lying Triceps Extension (Skull Crushers)
- Triceps Pushdown
- Parallel Bench or Machine Dips
- Reverse Grip Pushdowns (same as triceps pushdown, with underhand grip)

Day 5 – Back/Biceps
- Lat Pull-down
- Bent Over Row
- Seated Row *
- Preacher Curls
- Standing Bicep Curls
- Hammer Curls
- Reverse Curls

Day 6 – Cardio

I'd like to add variation to promote muscle growth, so changing exercises were applicable from dumbbells to barbells and vice versa. I've also stated other exercises that I could alternate in place of the other on evrey other week.
I'd like to do dropsets, but I'm not to sure which exercise I could do them on.

Thanks in advance!

Triple Threat · 06-26-2003, 08:58 AM

Assuming 3 sets per exercise, you're doing 9 sets for chest (large muscle) and 12 for triceps (small muscle). Also, 9 for back (large) and 12 for biceps (small). This is backwards. The larger muscles need more work than smaller muscles.

CJB · 06-26-2003, 09:55 AM

I'd drop leg extensions and opt for another hamstring exercise - maybe SLDL? It looks like you're hammering your quads with the squats and leg press/hack squat. Adding more volume to the quads may be overtraining them a bit.

On back day, I'd try to incorporate deadlifts into the routine. If not every week, maybe do them every other week.

06-24-2003, 09:40 PM	#1
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Critique My Routine Hey guys I'm new here, and I've been working out for about 6 months now. I was wondering if you guys could critique a routine that I've just started doing: Any advice would greatly be apprecitaed. My main goal is to get a cutter look while building overal muscle mass. Do an average of 3 sets per exercise, with 6-8 reps each. Add an extra set if feeling strong for a specific exercise. Day 1 – Quads/Calves - Squats - Hack Squats/Leg Press (Alternate) - Leg Extensions - Lying Leg Curls - Calf Raise Day 2 – Shoulders/Abs/Oblique - Shoulder Press - Dumbbell Rear Lateral Raise - Rear Deltoid Row - Captain Crunch (25 reps each set) - Kneeups (25 reps each set) - Dumbbell Side Bend - Oblique Sit-ups Day 3 – Cardio Day 4 – Chest/Triceps - Incline Barbell/Dumbbell (Alternate) - Flat Bench Barbell Press - Flat Bench Flies - Lying Triceps Extension (Skull Crushers) - Triceps Pushdown - Parallel Bench or Machine Dips - Reverse Grip Pushdowns (same as triceps pushdown, with underhand grip) Day 5 – Back/Biceps - Lat Pull-down - Bent Over Row - Seated Row * - Preacher Curls - Standing Bicep Curls - Hammer Curls - Reverse Curls Day 6 – Cardio I'd like to add variation to promote muscle growth, so changing exercises were applicable from dumbbells to barbells and vice versa. I've also stated other exercises that I could alternate in place of the other on evrey other week. I'd like to do dropsets, but I'm not to sure which exercise I could do them on. Thanks in advance!

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06-26-2003, 08:58 AM	#2
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	Assuming 3 sets per exercise, you're doing 9 sets for chest (large muscle) and 12 for triceps (small muscle). Also, 9 for back (large) and 12 for biceps (small). This is backwards. The larger muscles need more work than smaller muscles.

06-26-2003, 09:55 AM	#3
CJB Freelance Gynecologist Join Date: Feb 2003 Location: NC Posts: 69	I'd drop leg extensions and opt for another hamstring exercise - maybe SLDL? It looks like you're hammering your quads with the squats and leg press/hack squat. Adding more volume to the quads may be overtraining them a bit. On back day, I'd try to incorporate deadlifts into the routine. If not every week, maybe do them every other week.