Thread: Routine critique

I know this subject is tortued to heck but here goes, I've been really trying to tweak and fiddle my routine. For about the past year or so I was a marathon/ultra marathon runner - I worked out doing a full body twice a week split - well I recently got the flu, lost a heck of alot of weight and went down to about 127 pounds, thats at me being Six feet tall. Scary deal, lost alot of muscle mass and I've decided that I'm done with endurance and it's time to gain some serious mass. So I adopted a training regimen and started bulking up seriously. This was maybe two months ago or so.

As of this morning my stats are as follows,
Age - 19
Height - 6 foot
Weight - 149 (whoooo!)
Bodyfat - 7.5 - 8% (I use one of those electrical ones so who knows how right it really is. )

Also, incase you haven't realized I'm fairly ectomorphic.

My diet is very clean and I'v been eating around 3800-4000 calories. Anyhow, if you would just give me some pointers on my routine I'd be eternally thankfull.
Note, * indicates that I'm increasing the weight about 5-10% on the last set.

Day 1, Chest/Back
Bench Press, 4 Sets/ 10, 10, 10, 8*, Reps/Explosive Lift
Bent over Rows, 4 Sets/ 10, 10, 10, 8*, Reps/Explosive
Incline DumbBell Press 3 Sets/ 10, 10, 10/Explosive
Wide-grip Pulldowns to Front, 3 Sets/ 12, 12, 10*/Explosive
DumbBell Flys, 2 Sets/ 10, 10/Controlled lift, Slow controlled descent
Seated Rows, 2 Sets/ 10, 10/ Controlled

Day 2 Legs
Medium Stance Squats, 4 Sets/ 12, 12, 12, 10*/ Explosive
Leg Press Machine Calf raises, 4 Sets/ 12, 12, 12, 12/ Controlled
Wide Stance Deadlifts (sumo deadlifts), 4 Sets/ 12, 12, 12, 12/ Controlled
Leg Extensions, 3 Sets/ 15, 15, Failure/ Controlled
Seated Calf Raises, 3 Sets/ 12, 12, One to Two reps short of Failure/ Ctrl'd
Side DumbBell Lunges, 3 Sets/ 10, 10, 10/ Controlled


Day 3 Shoulders/Traps
Military Press, 4 Sets/ 10, 10, 10, 8*/ Explosive
Barbell Shrugs, 4 Sets/ 12, 12, 12, Failure/ Explosive
DumbBell Lateral Raise, 4 Sets/ 12, 12, 12, 10/ Controlled
DumbBell Shrugs 4 Sets/ 12, 12, 12, 12/ Controlled
Bent Over Laterals, 3 Sets/ 12, 12, failure/ Controlled
Plate Raise, 3 Sets/ 12, 12, Failure/ Explosive

Day 4 Arms/Abs
Barbell Curls, 4 Sets/ 12, 12, 12, 10*/ Explosive
French Press (Skull Crusher using barbell), 4 Sets/ 12, 12, 12, 12/Explosive
Rope Crunches, 4 Sets/ 12, 12, 12, 12*/ Controlled
Incline DumbBell Curls, 3 Sets/ 12, 12, 12/Controlled
Triceps Pushdown, 3 Sets/ 12, 12, 12/ Controlled
Reverse Crunch or Hanging Leg Raises, 4 sets/ Failure to each set/ Controlled

And thats my routine currently. Any input is greatly appreciated. I rest about 1 - 2.5 minutes between sets. Thanks for reading through this!

Originally Posted by BritishTang

Thanks for the input! I think I'll most likely incorperate some upright rows into my workout. As for there being an Arm day - perhaps there could be a way to switch it up? I don't know, rather than it being an arm day I could probably swap out back onf the first day or something. But for know this routine seems solid for me.

Who knows, decissions are hard. Anyone have input on the arm day?

Just stick with it if you like it. As I said, I feel that you kept arm day pretty reasonable.