Thread: First Attempt at a Routine - Critique/Feedback Appreciated

that workout is awful. You are focusing on your arms more then your compound movements. the volume is pretty crazy and the split sucks ass. you should really check out our stickies and stop wasting time at muscletalk.

Originally Posted by Ak_88

Most of this comes from Cashman's beginner routine from Muscletalk, although i've made a few changes. I've been training long enough to gain tendon strength, so that won't be a problem.

Back/Bi - Thursday
5 min warm-up
Deadlifts 4 sets 6-8 reps
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Pull Ups – 3-4 sets – 6-8 reps
Barbell Bicep curl 3 sets 6-8 reps
Dumbell Isolation Curls – 3 sets – 6-8 reps
Preacher Curls – 3 sets – 6-8 reps
Hammer Curls – 3 sets – 6-8 reps

Legs & Abs - Monday
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps
Weighted Ab Curls to failure – 2 sets
Hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

Chest/Tri's - Tuesday
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps
Incline Bench Press - 4 sets of 6-8 reps
Incline Dumbell Fly- 4 sets 6-8 reps
Close Grip Bench Press - 3 sets 6-8 reps
Cable Pull Downs - 3 sets, 6-8 reps
Overhead Tricep extensions – 3 sets – 6-8 reps
Decline Bench Press - 3 sets - 6-8 reps

Delts/Traps - Saturday

5 min warm-up
Seated Dumbell military press - 3 sets 6-8 reps
Lateral dumbell raises - 3 sets 10-12 reps
Barbell Shrugs 5 sets 6-8 reps

Any constructive feedback would be appreciated. Chest/Tri day and Back/Bi appears a little intense at first glance, is this verging on overtraining at all?.

Thanks in advance fellas.

You need more bicep isolation work

Training 101

Designing training routines by Cowpimp

Ok then, second try, took a look at the split routine thread, i'm unsure of the days i should be doing these on so if i could get a hand with that it'd be helpful;

Biceps - 4x8 CG chin-ups, 4x8 hammer curls, 4x8 isolation curls.

Back - 4x8 Bent over Rows, 4x8 Wide grip chin-ups, 4x8 Barbell Rows

Legs - 4x8 Deadlifts, 4x8 Squats, 4x8 Leg Extensions, 4x8 Leg Curls

Abs - Ab curls to failure, 4x8 Hanging Leg Raises, Side Crunches

Chest - 4x8 Flat Bench, 4x8 Decline Bench, 4x8 Incline Bench, 4x8 Incline Fly

Tri's - 4x8 CG Bench, Dips (not sure how many?), 4x8 Cable Pushdowns,

Shoulders - 4x8 DB Press, 4x8 Incline Press, 4x8 Rear Cable Raise, 4x8 Dumbell Rear Lateral Raise, 4x8 Dumbell Lateral Raises, 4x8 Cable Lateral Raise, 4x8 Barbell Shrugs (Way too many i'm guessing, any tips as to which would be best? )

Thats what i've come up with. Any further feedback please? (constructive, might i add).

Originally Posted by Ak_88

Ok then, second try, took a look at the split routine thread, i'm unsure of the days i should be doing these on so if i could get a hand with that it'd be helpful;

Back - 3x8 Bent over Rows, 4x8 Wide grip chin-ups, 3x8 Barbell Rows

Biceps - 3x8 CG chin-ups ( this works back also) , 3x8 hammer curls,

Legs - 4x8 Deadlifts, 4x8 Squats, 4x8 Leg Curls

Abs - Ab curls to failure, 4x8 Hanging Leg Raises, Side Crunches

Chest - 4x8 Flat Bench, 3x8 Incline Bench, 3x8 Incline Fly

Tri's - 4x8 CG Bench, Dips (not sure how many?), 2x8 Cable Pushdowns,

Shoulders - Seated db press 4x8, cable laterals 3x10 , upright rows 3x10, shrugs 3x8
Thats what i've come up with. Any further feedback please? (constructive, might i add).

Made a few changes.....still needs work

Thanks. One other question. Looking at the number of exercises for chest ofr example, i'll often complete that, probably reaching failure at the end of the 3rd set. However i'll get up, do something else, or drive home, and then i feel like i've not done that much. Is this normal, or should i be concerned?.

Thanks.

should you be concerned that you haven't done that much?

You grow outside of the gym, not in it. In it you just breakdown. The more you breakdown, the harder it is to recover. If you plan your training properly you should be able to train, recover and then train again. Metabolic recovery takes place within 48hrs. that is why I like to have people try and train more frequently. Something liek total body 3 days a week...and upper/lower split or a push/legs/pull routine that foreman seems to be fond of as of late are a much better way to go then training body parts.

Originally Posted by Ak_88

Thanks. One other question. Looking at the number of exercises for chest ofr example, i'll often complete that, probably reaching failure at the end of the 3rd set. However i'll get up, do something else, or drive home, and then i feel like i've not done that much. Is this normal, or should i be concerned?.

Thanks.

Being so sore you can't move or being totally exhausted is not a good indication of muscle growth........it is a fine balance between rest and work + a great diet.