Routine - please critique

gwilli68 · 03-24-2007, 12:25 PM

Aim to build muscle without gaining too much fat. I weigh 191 pounds,and am about 11% bodyfat. Comments welcomed:

Monday - Chest/Shoulders/Tris
Bench Press - 3*10
Incline DB Press - 3*10
Cable Flyes - 3*10
Dips - 3*max reps
Standing DB press - 3*15
Lateral DB Raise - 3*10
Upright Row - 3*10
Cable tricep press down - 3*10
DB tricep extension - 3*10

Wednesday - legs
Squats - 2*20, 2*10
Leg Extension - 3*10
Lunges (holding DB) - 3*10
Stiff leg deadlift - 3*10
Hamstring Curl - 3*10
Seated calf raise - 3*20
Standing calf raise - 3*10

Friday - Back, Bi
Deadlift - 3*10
Bent over barbell row - 3*10
Lat Pull down - 3*10
Bent over lateral raises - 3*10
Thin grip pull down - 3*10
DB Hammer curl - 3*10
standing Z bar curl - 3*10

gwilli68 · 03-30-2007, 01:41 AM

In particualr I was wondering whether, with the excersies im doing, shoudl i be training my biceps on back day, and triceps on chest and shoulder day or shoudl I switch them around?

cheers

tryn2getbig · 03-30-2007, 09:22 AM

I like to keep shoulders and chest about 4 days apart. Chest on Monday and shoulders on Friday. I don't like doing standing DB presses. Seems as though it's not stable enough. Should probably be sitting when you do that. (IMO) And why is it you are doing stiff leg deadlifts on leg day? That should be on back day if anything, but you have already incorporated deadlifts on back day, again IMO.

gwilli68 · 03-30-2007, 03:07 PM

I do the shoulder press standing for core stability purposes, believing it helps my core as well as my shoulders at the same time.

The stiff leg deadlifts I believed were mainly for my hamstrings (top part of hamstrings mainly i think?) but may be wrong here.

Thanks for the advice.

tryn2getbig · 03-30-2007, 03:39 PM

I think that you do work your hamstrings with the stiff-leg deadlift. But you are still using a lot of back, not all hamstrings. As for the standing presses, I just feel that it gives more room for injury. When you get heavier into the weights, it seems as though you have to work harder to not bend your back while pushing... But that's just me. Good luck bro...

tryn2getbig · 03-31-2007, 10:52 AM

As I am not perfect, I guess that I gave some bad info... Apologies bro! Stiff leg deadlifts I have found work the glutes and the hamstrings. So I guess that's enough of my giving advice!

03-24-2007, 12:25 PM	#1
gwilli68 Registered User Join Date: Jul 2006 Posts: 7	Routine - please critique Aim to build muscle without gaining too much fat. I weigh 191 pounds,and am about 11% bodyfat. Comments welcomed: Monday - Chest/Shoulders/Tris Bench Press - 310 Incline DB Press - 310 Cable Flyes - 310 Dips - 3max reps Standing DB press - 315 Lateral DB Raise - 310 Upright Row - 310 Cable tricep press down - 310 DB tricep extension - 310 Wednesday - legs Squats - 220, 210 Leg Extension - 310 Lunges (holding DB) - 310 Stiff leg deadlift - 310 Hamstring Curl - 310 Seated calf raise - 320 Standing calf raise - 310 Friday - Back, Bi Deadlift - 310 Bent over barbell row - 310 Lat Pull down - 310 Bent over lateral raises - 310 Thin grip pull down - 310 DB Hammer curl - 310 standing Z bar curl - 310

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03-30-2007, 01:41 AM	#2
gwilli68 Registered User Join Date: Jul 2006 Posts: 7	In particualr I was wondering whether, with the excersies im doing, shoudl i be training my biceps on back day, and triceps on chest and shoulder day or shoudl I switch them around? cheers

03-30-2007, 09:22 AM	#3
tryn2getbig Slowly... but surely! Elite Member Join Date: Sep 2006 Location: Back from Iraq Posts: 234	I like to keep shoulders and chest about 4 days apart. Chest on Monday and shoulders on Friday. I don't like doing standing DB presses. Seems as though it's not stable enough. Should probably be sitting when you do that. (IMO) And why is it you are doing stiff leg deadlifts on leg day? That should be on back day if anything, but you have already incorporated deadlifts on back day, again IMO.

03-30-2007, 03:07 PM	#4
gwilli68 Registered User Join Date: Jul 2006 Posts: 7	I do the shoulder press standing for core stability purposes, believing it helps my core as well as my shoulders at the same time. The stiff leg deadlifts I believed were mainly for my hamstrings (top part of hamstrings mainly i think?) but may be wrong here. Thanks for the advice.

03-30-2007, 03:39 PM	#5
tryn2getbig Slowly... but surely! Elite Member Join Date: Sep 2006 Location: Back from Iraq Posts: 234	I think that you do work your hamstrings with the stiff-leg deadlift. But you are still using a lot of back, not all hamstrings. As for the standing presses, I just feel that it gives more room for injury. When you get heavier into the weights, it seems as though you have to work harder to not bend your back while pushing... But that's just me. Good luck bro...

03-31-2007, 10:52 AM	#6
tryn2getbig Slowly... but surely! Elite Member Join Date: Sep 2006 Location: Back from Iraq Posts: 234	As I am not perfect, I guess that I gave some bad info... Apologies bro! Stiff leg deadlifts I have found work the glutes and the hamstrings. So I guess that's enough of my giving advice!