Please Critique Routine

ddawg · 08-01-2005, 07:29 AM

I just wanted to post my routine and get some feedback on what I'm doing right or wrong. I'm bulking right now so I'm trying to put on some mass. All suggestions appreciated. Thanks.

Day 1--Chest/Tris
Flat DB Bench 10-8-6
Incline Bench 10-8-6
Decline Bench 10-8-6
Incline Flys 12-10-8
Cable Push Downs 12-10-8
Tricep Extension 12-10-8
Dips 3x Failure

Day 2--Back/Biceps
One Arm DB Row--10-8-6
Seated Machine Row 12-10-8-6
Lat Pull Down 10-8-6
Preacher Curls 12-10-8-6
EZ Bar Curl 10-8-6
One arm Hammer Curls 10-8-6

Day 3-Shoulders
Shoulder Press 12-10-8-6
Front Raise 14-12-10
Laterals 10-8-6
High Pull 10-8-6
Shrugs 16-12-8

Day 4-Legs
Squats 12-10-8-6
Leg Curls 12-10-8
Leg Extensions 12-10-8
Leg Press 12-10-8-6
Standing Clf Raise 16-12-8
Seated Calf Raise 16-12-8

furion joe · 08-01-2005, 11:30 AM

It's a good split with a nice selection of exercises. I made a few changes - just a little less volume.

Don't forget to add in your intensity level when factoring overall recuperation. If you feel the need (recuperation wise), take a day off in between a training day or train two days in a row and then take a day off. As long as your nutritional program is up to par, you should have no problem gaining some quality mass on this program.

And if, by chance, the poundages start to "stick" after a few weeks or so, change up your repetition scheme.

Good luck!

Day 1--Chest/Tris
Flat DB Bench 10-8-6
Incline Bench 10-8-6
Incline Flys 10-8-6
Cable Push Downs 10-8-6
Tricep Extension 10-8-6

Day 2--Back/Biceps
One Arm DB Row--10-8-6
Seated Machine Row 10-8-6
Lat Pull Down 10-8-6
Preacher Curls 10-8-6
EZ Bar Curl 10-8-6

Day 3-Shoulders
Shoulder Press 10-8-6
Upright rows 10-8-6
Laterals 10-8-6
Shrugs 10-8-6

Day 4-Legs
Squats 12-10-8
Leg Curls 12-10-8
Stiff leg deadlift 12-10-8
Leg Extensions 12-10-8
Standing Clf Raise 15-12-10
Seated Calf Raise 15-12-10

Doublebase · 08-01-2005, 11:32 AM

What are your stats? That routine sucks for a bulk. Try something like this:

Chest/Shoulders/Triceps
Flat Bench 4 sets
Military press 3 sets
skull crushers 3 sets

Back/Biceps
Deadlifts 4
BB rows 4
Heavy bar curls 3

Legs
Squats 4
Extentions 4
Some type of calf movement

TJ Cline · 08-01-2005, 12:11 PM

Quote:

Originally Posted by ddawg

I just wanted to post my routine and get some feedback on what I'm doing right or wrong. I'm bulking right now so I'm trying to put on some mass. All suggestions appreciated. Thanks.

Day 1--Chest/Tris
Flat DB Bench 10-8-6
Incline Bench 10-8-6

Incline Flys 12-10

Dips 3x Failure
Tricep extensions 3x10

Day 2--Back/Biceps
One Arm DB Row--10-8-6-6

Lat Pull Down 10-8-8-6

EZ Bar Curl 10-8-6
One arm Hammer Curls 10-8-6

Day 3-Shoulders
Shoulder Press 12-10-8-6
Laterals 10-8-6
upright rows 3x10

Shrugs 12-10

Day 4-Legs
Squats 12-10-8-6
Leg Curls 12-10-8-8
Leg Extensions 12-10-8

Standing Clf Raise 12-12-8
Seated Calf Raise 12-12

I changed a few things.

08-01-2005, 07:29 AM	#1
ddawg Registered User Join Date: May 2005 Posts: 184	Please Critique Routine I just wanted to post my routine and get some feedback on what I'm doing right or wrong. I'm bulking right now so I'm trying to put on some mass. All suggestions appreciated. Thanks. Day 1--Chest/Tris Flat DB Bench 10-8-6 Incline Bench 10-8-6 Decline Bench 10-8-6 Incline Flys 12-10-8 Cable Push Downs 12-10-8 Tricep Extension 12-10-8 Dips 3x Failure Day 2--Back/Biceps One Arm DB Row--10-8-6 Seated Machine Row 12-10-8-6 Lat Pull Down 10-8-6 Preacher Curls 12-10-8-6 EZ Bar Curl 10-8-6 One arm Hammer Curls 10-8-6 Day 3-Shoulders Shoulder Press 12-10-8-6 Front Raise 14-12-10 Laterals 10-8-6 High Pull 10-8-6 Shrugs 16-12-8 Day 4-Legs Squats 12-10-8-6 Leg Curls 12-10-8 Leg Extensions 12-10-8 Leg Press 12-10-8-6 Standing Clf Raise 16-12-8 Seated Calf Raise 16-12-8
ddawg Registered User Join Date: May 2005 Posts: 184

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08-01-2005, 11:30 AM	#2
furion joe Registered User Join Date: Jul 2005 Location: next level Posts: 215	It's a good split with a nice selection of exercises. I made a few changes - just a little less volume. Don't forget to add in your intensity level when factoring overall recuperation. If you feel the need (recuperation wise), take a day off in between a training day or train two days in a row and then take a day off. As long as your nutritional program is up to par, you should have no problem gaining some quality mass on this program. And if, by chance, the poundages start to "stick" after a few weeks or so, change up your repetition scheme. Good luck! Day 1--Chest/Tris Flat DB Bench 10-8-6 Incline Bench 10-8-6 Incline Flys 10-8-6 Cable Push Downs 10-8-6 Tricep Extension 10-8-6 Day 2--Back/Biceps One Arm DB Row--10-8-6 Seated Machine Row 10-8-6 Lat Pull Down 10-8-6 Preacher Curls 10-8-6 EZ Bar Curl 10-8-6 Day 3-Shoulders Shoulder Press 10-8-6 Upright rows 10-8-6 Laterals 10-8-6 Shrugs 10-8-6 Day 4-Legs Squats 12-10-8 Leg Curls 12-10-8 Stiff leg deadlift 12-10-8 Leg Extensions 12-10-8 Standing Clf Raise 15-12-10 Seated Calf Raise 15-12-10

08-01-2005, 11:32 AM	#3
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,633	What are your stats? That routine sucks for a bulk. Try something like this: Chest/Shoulders/Triceps Flat Bench 4 sets Military press 3 sets skull crushers 3 sets Back/Biceps Deadlifts 4 BB rows 4 Heavy bar curls 3 Legs Squats 4 Extentions 4 Some type of calf movement