Thread: New Routine - Critique

What are you trying to accomplish with this split? There are a number of things I like, and many more I don't.

I like that I see squats, deads, chins. I don't like all the isolation work. There are far more effective ways to train delts, for example, than doing all that isolation work. My fave combo for delts is hang cleans/clean and press, Oly bar corner presses and arnies ss with side laterals. All work done standing, core is involved.

Leg extensions and leg curls - I don't see the purpose. Likewise kickbacks for tris.

I have updated my routine. Please suggest a day order and sets/reps for each exercise. Also, please tell me if the exercises I chose are fine.
Thank you very much.

Triceps:

Barbell Close Grip Bench Press
Decline Dumbbell Skullcrusher
Rope Pushdown

Biceps:

Barbell Curl
Hammer Curl

Chest:

Barbell Flat Bench Press
Dumbbell Incline Bench Press
Cable Crossover
Chest Dip

Back:

Barbell Deadlift
Pullup/Chinup
Barbell Bent Over Row
Cable Seated Row
Hyperextension

Shoulders:

Barbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise

Traps:

Cable Back Shrug

Legs:

Leg Extension
Barbell Squat
Barbell Stiff-Legged Deadlift
Seated Calf Raise

Back & Legs day one
Chest, Tricep, Traps day two
Shoulders & Bicep day three

You could tuck them into the Ian King arrangement I used for BGB if you like:
Horizontal push pull, calves, abs
Barbell Flat Bench Press 5x5
Dumbbell Incline Bench Press 3x8

Barbell Deadlift 5x5
Barbell Bent Over Row 3x8

Standing calves, one leg at a time, 3 second pause at the bottom of each rep, 3x10
Any ab movement, weighted, 3x8

Quad dominant, ham accessory, bis
Barbell Squat 5x5
Front squat 3x8
Glute ham raises or one-leg deadlifts or one leg hypers 3x8-12

Standing alternating bicep curls 5x5
One arm preacher dumbell curls 3x8 per arm

Vertical push pull, calves, abs
Hang clean and press 5x5
Olympic bar corner press OR arnold press, 3x8

Pullup/Chinup weighted, 5x5
one-arm lat pulldowns, 3x8 per arm

Seated Calf Raise, 3x15, 3 second pause at the bottom of each rep
Any ab movement, weighted, 3x8

Ham dominant, quad accessory, tris

Barbell Stiff-Legged Deadlift or better yet Romanian deadlifts 5x5
Split squats 3x8 per leg
Front squats 3x8-12

Dips or Barbell Close Grip Bench Press 5x5
Decline Dumbbell Skullcrusher 3x8


Note: you won't need hypers with deads, you won't need shrugs with deads and cleans, and you no longer have "arm day".

I'd listen to him.. The isolation work seems pointless.. in my case (I'm not what you would consider "Jacked" or huge, by any means..), but in my case it seemed like I added more mass and size in my arms when I STOPPED doing things like curls, and substituted things like pullups and heavy rows..

I added about 2 inchs on my arms in like 3-4 months.

You could always ad a little extra for your abs everyday. Have the two days where you do a 20-30 minute ab sessions, then just at the end of every excercise day throw in something as simple as a set of situps or something to strengthen the weak area of your core. Abs are a muscle group that recovers quickly so you can train them a little harder.

20-30 minutes on just abs, twice a week?

I do 3 sets of 8 crunches twice a week, if I remember!

Originally Posted by bones33

I'd listen to him..

Mrs. Built, please add/photoshop a pink daisy on your abatar.


So how flexible would you say the Ian King plan is? In other words, are you recommending this as a base/beginner plan for Maj.. to be tweaked later?


And why all of the anti-isolation movents these days? I know that the core-oriented excercises can't be beat, but isn't there a place for isolation?