Thread: New routine, help critique please

What, no suggestions?

sucks......way too much stuff.

Originally Posted by HeyWaj10

Day 1 – Push

• 4 sets DB bench press (8-8-6-6)
• 4 sets DB shoulder press (8-8-6-6)
• 3 sets DB flys (8-8-6)-do these last
• 4 sets lateral raises (8-8-6-6)-drop these
• 4 sets CG bench press (8-8-6-6)
• 3 sets push ups (Failure each set)-drop these
• Maybe finish with some overhead extensions (I know it’s pull, but it’s for tri’s)-nope

Day 2 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 3 – Pull

• 4 sets pull ups (6-6-6-6) *Hopefully, going to gradually increase reps and later add weight.-wide grip
• 4 sets bent-over rows (8-8-6-6)
• 4 sets chin ups (same as pull ups)
• 3 sets hang cleans (8-8-6)-drop these
• 4 sets dead lifts (8-8-6-6)-drop these
• 4 sets lat pull downs (8-8-6-6)-drop these
• Maybe finish with a couple sets of hammer curls

Day 4 – Legs

• 4 sets leg press (8-8-6-6)-[B]drop this[/B]
• 3 sets calf raises (10-8-8)-[B]drop this already have em[/B]
• 4 sets lunges (8-8-6-6)
• 3 sets calf raises (10-8-8)-do these last
• 4 sets squats (8-8-6-6)-[B]do these first[/B]
• Finish with jump ropes-[B]drop this[/B]
add in Sld's
Day 5 – OFF

Day 6 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 7 – OFF

Notes: The sets will be in pyramid style, adding 5-10 pounds each set.

Goals: I’m a college student, and I realize with the organizations I’m in, plus academics and club baseball, getting my ultimate goal of being ripped is most likely out of reach. Therefore, I am shooting for strength and overall gain a little size, while hoping the cardio will help burn a little BF. Currently I am 5’10”, 170 lbs, with around 12% BF. The BF I want to lose is mostly around my lower abdominal area (although I know that targeting an area is pretty much non-existent).

suggestions in red. and at 12% bf drop all the cardio unless its for health if not then i wouldnt doit, ti will just stop you from putting on size

Ok, that looks better...I can see how some things could be dropped being a little excessive. However, where's my trap work? Without the hangs, I'll have no work for them. Also, I need to strengthen my shoulders more, so should I really be taking out the lateral raises? Thanks.

Dont think in terms of body parts so much, i dont do any dedicated trap work anymore, and my trap size is fine. Theyll get hit in vertical pressing movements like Overhead Press, as well as Deadlifts.

Try thinking more in terms of planes of movement and movement types (horizontal/vertical + push/pull).

Read the sticky topics on designing training routines if you havent already, theres plenty of information in there that i promise youll find interesting and useful.

Just read the stickies. There are a lot of things I would change.

Day 1 – Push

• 4 sets DB bench press (8-8-6-6)
• 4 sets DB shoulder press (8-8-6-6)
• 4 sets CG bench press (8-8-6-6)
• 3 sets DB flys (8-8-6)

Day 2 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 3 – Pull

• 4 sets WG pull ups (6-6-6-6) *Hopefully, going to gradually increase reps and later add weight.
• 4 sets bent-over rows (8-8-6-6)
• 4 sets chin ups (same as pull ups)
• Maybe finish with a couple sets of hammer curls

Day 4 – Legs

• 4 sets squats (8-8-6-6)
• 4 sets lunges (8-8-6-6)
• 4 sets SLD (8-8-6-6)
• 3 sets calf raises (10-8-8)
• Finish with jump ropes

Day 5 – OFF

Day 6 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 7 – OFF

Looking better?

Originally Posted by HeyWaj10

Day 1 – Push

• 4 sets DB bench press (8-8-6-6)
• 4 sets DB shoulder press (8-8-6-6)
• 4 sets CG bench press (8-8-6-6)
• 3 sets DB flys (8-8-6)

Day 2 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 3 – Pull

• 4 sets WG pull ups (6-6-6-6) *Hopefully, going to gradually increase reps and later add weight.
• 4 sets bent-over rows (8-8-6-6)
• 4 sets chin ups (same as pull ups)
• Maybe finish with a couple sets of hammer curls

Day 4 – Legs

• 4 sets squats (8-8-6-6)
• 4 sets lunges (8-8-6-6)
• 4 sets SLD (8-8-6-6)
• 3 sets calf raises (10-8-8)
• Finish with jump ropes

Day 5 – OFF

Day 6 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 7 – OFF

Looking better?

yes.

I wouldn't do any exercise for 4 sets, 3 sets max. And yes, read the stickies, althought the new workout is way better than the old one.

Originally Posted by HeyWaj10

Day 1 – Push

• 4 sets DB bench press (8-8-6-6)
• 4 sets DB shoulder press (8-8-6-6)
• 4 sets CG bench press (8-8-6-6)
• 3 sets DB flys (8-8-6) dont go so heavy on these do 10 reps

Day 2 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 3 – Pull

• 4 sets WG pull ups (6-6-6-6) *Hopefully, going to gradually increase reps and later add weight.
• 4 sets bent-over rows (8-8-6-6)
• 4 sets chin ups (same as pull ups)- drop this and put in body rows
• Maybe finish with a couple sets of hammer curls drop this and do reverse flys
Day 4 – Legs

• 4 sets squats (8-8-6-6)
• 4 sets lunges (8-8-6-6)
• 4 sets SLD (8-8-6-6)
• 3 sets calf raises (10-8-8) add in a hip dominant (Glute- Ham Raises)• Finish with jump ropes

Day 5 – OFF

Day 6 – HIIT Cardio

• 6 sprints @ 90% effort for 12-15 seconds

Day 7 – OFF

Looking better?

comments in bold
IMO you should just drop the push-pull-legs and go with something higher frequency (TBW/ upper-lower-upper-lower)