Please Critique My Routine

**MTN WARRIOR** · 03-11-2005, 01:30 PM

General: Maintenance program between bulk and cut. Looking to gain size ultimately. Currently 195 at 13% BF 5'9". Clean diet around 3000kcals. Routine is usually 2 days on 1 day off, but I am more of an instinctual trainer where if I feel right I will work out many days in a row and then take 2-3 off. Anyway here it is:

Workout 1
Chest:
Bench, dumbell, flat 3 sets 12,6,6
Bench, dumbell, inc 3 sets, 6,4,4
Bench, dumbell, dec 2 sets 10, 6

Workout 2
Back
Machine Rows 3 sets 15,10,6
Wide grip pulldown, 3 sets 15,10,8
Deadlifts, 3 sets 12,10,8

Workout 3
Shoulders
Rear Raises 3 sets 10,8,6
Upright rows, 3 sets 10,8,8
DB Presses 3 sets 15,12,10

Workout 4
Legs
Squats 3 sets 10,10,8
SLDLs 3 sets 10,8,6
Calf Raises 3 sets 12,10,8

Workout 5
Triceps
Skull Crushers 3 sets 10,8,6
Pressdowns 3 sets 8,6,4,
2-arm seated extensions 3 sets 6,6,6

Workout 6
Biceps
EZ bar curls 3 sets 12,6,6,
DB standing curls 3 sets 4,4,4
Hammer Curls, 2 sets 8,6

Abs every other day. Cardio 2-5 times per week depending on how tired I am and how I am eating. General supps are only creatine and pre-workout "Balls to the Wall". extra strong vitamin, EFAS, aminos. Been working out hard for only about 3 years. What'ya think?

**Duncans Donuts** · 03-11-2005, 01:33 PM

I wouldn't establish how many reps are being done, just a rep range. That way, if you're performing the exercises with high intensity, you won't sell yourself short. Even if you are stopping 2-3 reps short of failure, this value can change (ie. you said you wanted 12 reps on your first set of bench, but could do 16, you may not be using a weight that will optimize your results or training to a point that will instigate some growth). Of course this is just my opinion.

Also I'd personally not workout more than 3 or 4 days a week, but that's subjec to intepretation. Maybe rotate intense and NTF weeks. Good luck.

**MTN WARRIOR** · 03-11-2005, 01:41 PM

Originally Posted by Duncans Donuts

I wouldn't establish how many reps are being done, just a rep range. That way, if you're performing the exercises with high intensity, you won't sell yourself short. Even if you are stopping 2-3 reps short of failure, this value can change (ie. you said you wanted 12 reps on your first set of bench, but could do 16, you may not be using a weight that will optimize your results or training to a point that will instigate some growth). Of course this is just my opinion.

Also I'd personally not workout more than 3 or 4 days a week, but that's subjec to intepretation. Maybe rotate intense and NTF weeks. Good luck.

Certainly. Thanks. Those numbers are general. Was looking more for combination of exercises, enough or too many sets, etc. Thanks DD, you da man.

**Duncans Donuts** · 03-11-2005, 01:46 PM

Actually, I think that's probably a right amount of volume...so long as you don't go over the top in terms of intensity. Also, though, every 4-6 weeks revamp the exercises. I think that technique is of the most value in terms of distrupting a homeostatic environment. The shift from common neural recruitment patterns, MU synch, antagonist and synergistic muscle activity, etcetera. creates great demands on the body..

**DbLPLatinum89** · 03-11-2005, 10:45 PM

Yeah, don't stick with the same exercises. Personally, I switch mine up every other week, hitting the same body part w/ a different exerrcise. Try using some barbell bench exercises, cuz the dumbells are going to get old real quick. And with your legs, you can do more sets on legs (preferably squats). The core exercises (rows for back, bench for chest, press for shoulders) can have 4 or 5 sets if you're feeling up to it also. Just sayin you have some room for more sets if you desire.

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