Thread: Critique my routine

on monday I hope you arent doing 45 minute cardio before workout...
and IMO you should put incline presses before military

what are your goals?

Strength, Size, and now I am starting to lean up

HIIT for 45 minutes??? You must be a genetic freak.

Way too much volume, too many exercises that work the same thing over and over. I'd advice 5-6 exercises 1-3 sets at the most.

Originally Posted by Diablo1990

Strength, Size, and now I am starting to lean up

pick 1

Can't I want strength and I want size

yea you can get strength and size but not while "leaning out"

Originally Posted by mike456

yea you can get strength and size but not while "leaning out"

you can get strength (or at least maintain it) while leaning out.

you can't get size though.

Hmm, I dont think it looks too bad of a workout plan. Besides the cardio and situps, its hard for me to knit-pick.

I am not sure if I can picture the wall retractions and external shoulder rotation..

that looks like way too much- keep it simple:
push
Flat Bench- 3 sets
Incline Bench- 3 sets
Overhead press- 3 sets
Dips- 3 sets
Tricep extensions- 2 sets
pull
Barbell bent-over rows- 3 sets
Seated cable rows- 3 sets
Pull-ups- 3 sets
Upright rows(shoulder width grip)- 3 sets
Barbell curls- 2 sets
Legs
Squats- 3 sets
Stiff-legged deads- 3 sets
Leg Press- 3 sets
Glute-Ham raises- 3 sets
Calve press- 3 sets

If you're a newbie, you can do both for a bit. Not forever though.

I actually think it's reasonable if you can get all that done on push day in a reasonable amount of time. The last few exercises aren't all that taxing, so you may consider supersetting things like the wall retractions/lateral raises and pushdowns/external rotations to keep things moving.

Also, I would do that 45 minutes of cardio on a separate day. The 45 minutes of HIIT cardio is being done wrong. If you can last 45 minutes, then turn up the intensity or decrease the active rest periods.

Originally Posted by CowPimp

I actually think it's reasonable if you can get all that done on push day in a reasonable amount of time. The last few exercises aren't all that taxing, so you may consider supersetting things like the wall retractions/lateral raises and pushdowns/external rotations to keep things moving.

Yeah. I am assuming hes going for max strength with the whole 4 sets of 5 rep routine.

The only things I see to be MAYBE a bit much, BUT should be switched out with other exercises from time to time is the Low Incline DB Press, Lunges, and DB Rows. They may not be needed as a 3rd exercise if the first two were already heavy compounds. Still, Id say if you did this for one week, even two straight, Id say its fine. After that, then id say its much.

Originally Posted by AKIRA

Yeah. I am assuming hes going for max strength with the whole 4 sets of 5 rep routine.

The only things I see to be MAYBE a bit much, BUT should be switched out with other exercises from time to time is the Low Incline DB Press, Lunges, and DB Rows. They may not be needed as a 3rd exercise if the first two were already heavy compounds. Still, Id say if you did this for one week, even two straight, Id say its fine. After that, then id say its much.

It's all relative. If he doesn't perform any of these sets to muscular failure then I think he would be fine. I do well with higher volume and a very high level of effort relative to muscular failure, but not both combined.

Originally Posted by CowPimp

It's all relative. If he doesn't perform any of these sets to muscular failure then I think he would be fine. I do well with higher volume and a very high level of effort relative to muscular failure, but not both combined.

Ohhhh, thats what was meant when I read "combining the two." Max strength PLUS hypertrophy? Is that right?

Originally Posted by AKIRA

Ohhhh, thats what was meant when I read "combining the two." Max strength PLUS hypertrophy? Is that right?

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