Thread: Please critique my routine

Originally Posted by Ronald

My goals are to get a little bigger and lose fat (lost a lot already), I have a pretty good diet going.

Day 1: Biceps / Triceps / Forearms / Abs

Biceps:
1. Preacher Curls 3x6-10
2. Dumbbell Curl 3x6-10
Triceps
1. close grip bench 4x6-8
2. dips 2xfailure, if you have a weight belt for these, do 6-8 reps with weight

Abs:
Do weighted ab exercises, what ever your gym has 3x6-10. Twisting crunches 3x10

Cardio: 2 mile run

Day 2: Back / Shoulders / Traps

Back:
1. Deadlifts 4x4-10
2. Bent over rows 3x6-10
3. T bar rows 2x6-10
4. Pull ups 2xfailure

Shoulders:
1. Military Press 3x6-8
2. Upright Row 3x6-10
3. Rear Delt Row 3x6-10

Traps:
1. Shrugs 3x5-9


Day 3: Chest / Abs
Chest:
1. Incline Bench 3x6-10
2. Flat Bench 3x6-10
3. Fly 3x10
Alternate dumbbells and barbells every week
Cardio: 2 mile run

Day 4: Legs

1. Full Squat 4x4-10
2. Leg press 3x4-10
3. Leg curls 4x6-10
4. Standing Calf Raise 3x6-10
5. Barbell seated Calf raise 2x6-10

No Cardio

Day 5: rest

Day 6: restart day 1 or rest another day

Those are my suggestions.

Thanks for your feedback. I was told that doing abs without weight is better to keep a thin waist is this true? I am going for the 6 pack look, but I don’t want my stomach to bulk out.

Originally Posted by Ronald

Thanks for your feedback. I was told that doing abs without weight is better to keep a thin waist is this true? I am going for the 6 pack look, but I don’t want my stomach to bulk out.

Just don't do weighted oblique exercises. I have a 27 inch waiste and I do weighted ab stuff.

i personally would not do biceps the day before back.

Originally Posted by WATTS

i personally would not do biceps the day before back.

why not?

Originally Posted by Ronald

why not?

Most of the back movements use the biceps too.