!!!Critisize Routine!!!

immarried · 10-27-2007, 06:11 PM

Whats up everyone. I am 19 yrs old, about 175. I use to work out alot but then i stoped 4 about year or so but now ima get back on the grind. I came up with a good split and routine (well i think its good). Do you guys have any input that will help me reach my goal. I want mass, size and strength.

Mon - Chest / Bicep / Forearm
Tue - off
Wed - Back / Tricep
Thu - Chest / abs
Fri - Shoulders / Legs / Arms
Sat - Off
Sun - Off

Chest: Bench Press, Incline BP, Flys,
Bicep: BB Curls, Inlcine DB Curls, DB Concentration Curls
Forearm: Wrist Curls, Palm Down Wrist Curls
Back: Dips, Lat Pull Down, Cable Rows, Shrugs, Upright Rows
Tricep: Rope PushDowns, Reverse Grip PushDowns, Cable Extensions
Shoulder: Milatary Press, Side lateral(machine), Arnold DB Press
Legs: Squats, Leg Press, Extensions, Curls, Calf Raises
Arms: DB Hammer Curls, BB Preacher Curls, DB Tri Ext, Rope Push Downs

I would like some input please. I generally like to use 2-3 sets, using 6-10 reps. Would this be good for my goal?

Witchblade · 10-27-2007, 06:29 PM

I'd just pick a standard routine from the stickies and use more periodization.

vortrit · 10-27-2007, 06:48 PM

Quote:

Originally Posted by Witchblade

I'd just pick a standard routine from the stickies and use more periodization.

Ditto. I would rework that whole routine. That's a lot of volume on some days too, and I'm one of the people who rarley say that.

immarried · 10-27-2007, 06:53 PM

What do u mean?? Explain...

Scarface30 · 10-27-2007, 07:44 PM

maybe consider a 4 day split such as upper/lower or 2-3 days a week on total body.

keep to the same plane of motion, so on your pulling day, do biceps instead of triceps. and the same on your pushing day, do triceps instead of biceps.

drop most of those bicep isolations, and just keep one of them. heavy rows of any kind will help your arms grow. same with your triceps, drop all those isolations and add dips and a extra tricep isolation movement along with your other pushing movements and your triceps will grow.

as for your over head pressing, just stick to one OH press such as military press, because incline bench will hit your shoulders pretty decent too.

if you want to put on size, make sure your diet is in check because that's the major factor with anything, be it losing weight or gaining size. also periodising is a key factor, so look at the stickies in both the training (for ways to set everything up) and diet forums, and they'll get you on the right path.

**Gazhole** · 10-28-2007, 05:53 AM

Too much isolation.

The rep ranges you gave us are far too wide to comment.

Youre pressing 3 times a week and doing chest twice.

You're training arms directly 3 times a week, yet legs is only on one day.

Basically its all over the place and you're not really hitting the marks to be honest. Dont sweat it, we've all made the same mistakes before. Just do what the other's have said and read the stickies.

Once youve done that, try to put something together thats balanced.

**CowPimp** · 10-29-2007, 04:04 AM

Poor split, too much isolation, too many consecutive training days, lacking balance of movement patterns, etc.

Scrap it, look at the stickies, and try again.

immarried · 10-30-2007, 07:29 PM

Mon - Chest / Bicep / Forearm
Tue - Off
Wed - Back / Tricep
Thu - Off
Fri - Shoulders / Legs / Arms
Sat - Off
Sun - Off

Chest: Bench Press, Incline BP, Flys, Machine Dips
Bicep: BB Curls, Inlcine DB Curls, DB Concentration Curls
Forearm: Wrist Curls, Palm Down Wrist Curls
Back: Dips, Lat Pull Down, Cable Rows, Shrugs, Close Grip PullDowns
Tricep: Rope PushDowns, Reverse Grip PushDowns, Cable Extensions
Shoulder: Milatary Press, Side lateral(machine), Arnold DB Press,
Legs: Squats, Leg Press, Extensions, Curls, Calf Raises
Arms: DB Hammer Curls, EZ BB Curls, DB Tri Ext, Rope Push Downs

hows that?

**Gazhole** · 10-31-2007, 08:31 AM

Quote:

Originally Posted by immarried

Mon - Chest / Bicep / Forearm
Tue - Off
Wed - Back / Tricep
Thu - Off
Fri - Shoulders / Legs / Arms
Sat - Off
Sun - Off

Chest: Bench Press, Incline BP, Flys, Machine Dips
Bicep: BB Curls, Inlcine DB Curls, DB Concentration Curls
Forearm: Wrist Curls, Palm Down Wrist Curls
Back: Dips, Lat Pull Down, Cable Rows, Shrugs, Close Grip PullDowns
Tricep: Rope PushDowns, Reverse Grip PushDowns, Cable Extensions
Shoulder: Milatary Press, Side lateral(machine), Arnold DB Press,
Legs: Squats, Leg Press, Extensions, Curls, Calf Raises
Arms: DB Hammer Curls, EZ BB Curls, DB Tri Ext, Rope Push Downs

hows that?

Practically the same, youve changed basically nothing.

Still pressing 3 times a week and pulling once, still too much isolation.

Scrap the whole thing, read the stickies in training, and try again.

Focus on COMPOUND movements with free weights. Machine work and isolation should be in the minority, one or two sets a session at most IMO.

Elson · 11-02-2007, 03:46 PM

switch the bicep with triceps..it'll make it push/pull...doing tris after chest does them no justice..btw too many exercises for back and arms..stick to around 2.

Big G · 11-02-2007, 07:37 PM

Quote:

Originally Posted by CowPimp

Poor split, too much isolation, too many consecutive training days, lacking balance of movement patterns, etc.

Scrap it, look at the stickies, and try again.

What he said!

Big G · 11-02-2007, 07:38 PM

Quote:

Originally Posted by Gazhole

Focus on COMPOUND movements with free weights.

And what he said!

Big G · 11-02-2007, 07:41 PM

Quote:

Originally Posted by Elson

switch the bicep with triceps..it'll make it push/pull...doing tris after chest does them no justice..btw too many exercises for back and arms..stick to around 2.

Elson, you're not helping! He doesn't even need arm exercises.

Think Compound!! Multiple muscles, one movement. His arms will be getting hit to fuck anyway!

Sounds to me like you should read the stickies too!

vortrit · 11-02-2007, 07:46 PM

Quote:

Originally Posted by Big G

Elson, you're not helping! He doesn't even need arm exercises.

Think Compound!! Multiple muscles, one movement. His arms will be getting hit to fuck anyway!

Sounds to me like you should read the stickies too!

Ditto. I only do isolation movement last when I have time, and I seem to be doing them less and less all of the time. Compound movements are the way to go.

Elson · 11-05-2007, 05:40 PM

i know that.. but i wasn't changing up his routine just telling him to switch up some things..and i don't get hit fully on my arms when i do compounds tho..i just use isolation to work to failure..sorry for not helping

10-27-2007, 06:11 PM	#1
immarried Registered User Join Date: Oct 2007 Posts: 3	!!!Critisize Routine!!! Whats up everyone. I am 19 yrs old, about 175. I use to work out alot but then i stoped 4 about year or so but now ima get back on the grind. I came up with a good split and routine (well i think its good). Do you guys have any input that will help me reach my goal. I want mass, size and strength. Mon - Chest / Bicep / Forearm Tue - off Wed - Back / Tricep Thu - Chest / abs Fri - Shoulders / Legs / Arms Sat - Off Sun - Off Chest: Bench Press, Incline BP, Flys, Bicep: BB Curls, Inlcine DB Curls, DB Concentration Curls Forearm: Wrist Curls, Palm Down Wrist Curls Back: Dips, Lat Pull Down, Cable Rows, Shrugs, Upright Rows Tricep: Rope PushDowns, Reverse Grip PushDowns, Cable Extensions Shoulder: Milatary Press, Side lateral(machine), Arnold DB Press Legs: Squats, Leg Press, Extensions, Curls, Calf Raises Arms: DB Hammer Curls, BB Preacher Curls, DB Tri Ext, Rope Push Downs I would like some input please. I generally like to use 2-3 sets, using 6-10 reps. Would this be good for my goal?
immarried Registered User Join Date: Oct 2007 Posts: 3

10-27-2007, 06:29 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,359 Photos: 2	I'd just pick a standard routine from the stickies and use more periodization.
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10-27-2007, 06:53 PM	#4
immarried Registered User Join Date: Oct 2007 Posts: 3	What do u mean?? Explain...
immarried Registered User Join Date: Oct 2007 Posts: 3

10-27-2007, 07:44 PM	#5
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,740 Photos: 2	maybe consider a 4 day split such as upper/lower or 2-3 days a week on total body. keep to the same plane of motion, so on your pulling day, do biceps instead of triceps. and the same on your pushing day, do triceps instead of biceps. drop most of those bicep isolations, and just keep one of them. heavy rows of any kind will help your arms grow. same with your triceps, drop all those isolations and add dips and a extra tricep isolation movement along with your other pushing movements and your triceps will grow. as for your over head pressing, just stick to one OH press such as military press, because incline bench will hit your shoulders pretty decent too. if you want to put on size, make sure your diet is in check because that's the major factor with anything, be it losing weight or gaining size. also periodising is a key factor, so look at the stickies in both the training (for ways to set everything up) and diet forums, and they'll get you on the right path.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

10-29-2007, 04:04 AM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Poor split, too much isolation, too many consecutive training days, lacking balance of movement patterns, etc. Scrap it, look at the stickies, and try again.
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10-30-2007, 07:29 PM	#8
immarried Registered User Join Date: Oct 2007 Posts: 3	Mon - Chest / Bicep / Forearm Tue - Off Wed - Back / Tricep Thu - Off Fri - Shoulders / Legs / Arms Sat - Off Sun - Off Chest: Bench Press, Incline BP, Flys, Machine Dips Bicep: BB Curls, Inlcine DB Curls, DB Concentration Curls Forearm: Wrist Curls, Palm Down Wrist Curls Back: Dips, Lat Pull Down, Cable Rows, Shrugs, Close Grip PullDowns Tricep: Rope PushDowns, Reverse Grip PushDowns, Cable Extensions Shoulder: Milatary Press, Side lateral(machine), Arnold DB Press, Legs: Squats, Leg Press, Extensions, Curls, Calf Raises Arms: DB Hammer Curls, EZ BB Curls, DB Tri Ext, Rope Push Downs hows that?
immarried Registered User Join Date: Oct 2007 Posts: 3

11-02-2007, 03:46 PM	#10
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	switch the bicep with triceps..it'll make it push/pull...doing tris after chest does them no justice..btw too many exercises for back and arms..stick to around 2.

11-05-2007, 05:40 PM	#15
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	i know that.. but i wasn't changing up his routine just telling him to switch up some things..and i don't get hit fully on my arms when i do compounds tho..i just use isolation to work to failure..sorry for not helping

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