How's This Routine - critique

**viet_jon** · 08-16-2006, 05:47 PM

6-day routine

Day 1 - Hamstrings And Deadlifts
* Hamstring Curls: (warm-up -first), then 2-3 sets , 6 reps
* Deadlifts off a platform: 3 main sets, 4-6 reps.
* One-legged Hamstring Curls
* Stiff-legged Deadlifts: 2 sets 6-8 reps

Day 2 is dedicated to chest. A sample routine is as follows:
* Incline Barbell Presses: 3 sets 4-6 reps
* Flat Bench Barbell Presses: 2 sets 4-6 reps
* Dips: 2 sets 4-6 reps
* Dumbbell Pullovers: 2 sets 8-12 reps

Day 3 Back
* Weighted Pull-ups: (3 sets no weight to total failure as warm-). 3 sets, 6 reps
* T-bar Rows (narrow grip): 2 sets, 6 reps
* Narrow Grip or Under Grip Pulldowns: 2 sets,6 reps
* Bent-over Barbell Rows (over hand grip): 2-3 sets, 4-6 reps
* Rhomboid Shrugs: 2 sets 10-15 reps*

Day 4 - Shoulders
* Side Laterals: 3 sets, 6-10 reps
* Military Press: 2 sets, 4-6 reps
* Up Right Rows: 2 sets, 4-6
* Rear Laterals: 3 sets, 6-10

Day 5 - Quads
* Leg Extensions: 2-3 sets to warm-up
* Leg Press: 3 sets 8-10reps
* Squats: 3 sets 10 reps
* Hack Squats: 2 sets 6-10 reps

Day 6 - Arms
* Standing Barbell Curls: 3 sets 4-6 reps
* Preacher Curls supersetted with Standing Dumbbell Curls: 2 sets 4-6 reps
* Dips: to warm up the triceps, 2 sets
* Skull Crushers: 2 sets, 4-6 reps
* Tricep Pushdowns: 2 sets, 6 reps
* Reverse Curls: 2 sets 10 reps

Every Other Day - Abs And Calves

bodybuilding.com link 0 Chris Zaino's Routine

**viet_jon** · 08-16-2006, 05:49 PM

is this too much volume for 6 day?

does it need accumulation/intensification phases?

or is it straight up a peice of shit routine?

**viet_jon** · 08-16-2006, 05:58 PM

his pictures

**viet_jon** · 08-16-2006, 06:22 PM

I'm stuck in a rut. My first 4 months of lifting weights has been incredible. Now everything has slowed down to a crawl. I NEED A NEW ROUTINE!!!!

**squanto** · 08-17-2006, 01:00 AM

What were you doing before?

**Double D** · 08-17-2006, 03:14 AM

On Arms day I would simply pick 2 exercises for each bodypart 2 for biceps and 2 for triceps. And go from there. something like this

Skull Crushers-3x10
Dips-3x10
Bar Curls-3x10
Alternating Curls-3x10

Thats what my old routine for arms used to look like. Worked good for me, but like any other workout gotta switch it up every month or 2. But hey just my 2cents.

**mike456** · 08-17-2006, 03:52 AM

Read stickies, do a upper/lower/upper/lower.

**Pedigree** · 08-17-2006, 06:10 AM

Why as many or more sets for arms than any other body part?

**viet_jon** · 08-17-2006, 08:45 AM

Originally Posted by squanto

What were you doing before?

PRRS.....

i need something new.

**viet_jon** · 08-17-2006, 08:46 AM

Originally Posted by Double D

On Arms day I would simply pick 2 exercises for each bodypart 2 for biceps and 2 for triceps. And go from there. something like this

Skull Crushers-3x10
Dips-3x10
Bar Curls-3x10
Alternating Curls-3x10

Thats what my old routine for arms used to look like. Worked good for me, but like any other workout gotta switch it up every month or 2. But hey just my 2cents.

i hear you on the switch up.....i'm in desperate need for one.
after next weeks deload.......i need to put together a routine.

**viet_jon** · 08-17-2006, 08:47 AM

Originally Posted by mike456

Read stickies, do a upper/lower/upper/lower.

I've read the stickies many times. I need a 6-day routine.

**viet_jon** · 08-17-2006, 08:48 AM

Originally Posted by Pedigree

Why as many or more sets for arms than any other body part?

not sure....i didn't put it together, just cut n paste from bodybuilding.com . Just wanna hear everyone's opinion from here.

**P-funk** · 08-17-2006, 09:27 AM

awful workout unless you are taking the same kind of drugs that guy is taking.

you can't just take someones routine and apply it to yourself...you have different genetics, a different training age, you aren't taking the same drugs, etc.

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