Thread: How does my routine look?

id probably take the shoulder exercises out, and make a dedicated day to shoulders myself

simply to slim down the individual workouts, which seem a little voluminous



same number of exercises but broken into 4 days rather than 3


but thats just my opinion
other than that it doesnt look to bad

I was doing shoulders on a separate day for a while but changed it so that I would only being lifting three days a week. I might throw them in on leg day since it seems to be my shortest day at the gym.

From what people here have told me, those are way too many exercises dude. My workouts routine contains about a total of 10 compound exercises.

that or keep it the same and just focus on 3-4 main exercises instead of many

I like training shoulders with legs.

You could try this maybe:

Squats 3-4x5
Deadlifts 3-4x5
Clean and press 3-4x5
Olympic bar corner press 3x8 each side
Split squats or walking lunges - 2x8-12
Calf Raises 3X15

Originally Posted by DesertFox

From what people here have told me, those are way too many exercises dude. My workouts routine contains about a total of 10 compound exercises.

This routine has 12 compound exercises, should I drop anything? All of my isolation work is limited to 2 sets. Should I get rid of some of those?

Originally Posted by Bradicallyman

This routine has 12 compound exercises, should I drop anything? All of my isolation work is limited to 2 sets. Should I get rid of some of those?

Wish I had a solid answer for you but I myself am still learning. I would listen to what Gazhole, Built, or some of the other experienced members tell you, they should be able to help you much more than myself.

a single workout for me would usually comprise of 15 total sets, which is more than most people around here would recommend

example. chest/tris

flat press 3 sets
inclined press 3 sets
dips 3 sets
pullovers 3 sets
scull crushers 3 sets

usually rising in weight and intensity, and dropping in #of reps
i also keep my heaviest, and most compound lifts first

by the time i get to the skull crushers, my triceps are already beat red and swollen... and im using way less weight than i would have if i had done scull crushers first

this entire workout takes me about 45 minutes
and if im still doing scull crushers when 45 minutes is up, i can stop
(another reason i do isolated movement last)


i like to keep the total number of sets at 15
but if you did 4 exercises, 4 sets each, that would still look good to me (16 total sets)

alot of people around here recommend not exceeding 12 sets
but these workouts seem extremely short to me(only my opinion)

It really depends on your goals, but in general if you have any energy to train other bodyparts after training legs then honestly you are givin' it 100%. Depending on your level of development most competitors break up their quad and ham workouts simply because they are so taxing and tough. With this in mind the three day a week program can work great, and you can definitely add mass by implementing it. If you are bustin tail in the first two exercises on leg day, then I would add some extensions to finish. If you feel like extensions are a waste of time them some heavy barbell lunges or some hacks will do the trick. I would also add 3-4 sets of another hamstring movement... but again it all depends on your goals I am speaking from a competitive bodybuilding perspective. As far as the shoulder training issue, your front delts will set slammed during your chest training.... if size is an issue with your shoulders then, without overtraining, add 4 crazy sets of side laterals on your chest day for your side delts..... no matter what training 3x per week it is hard to prioritize the smaller bodyparts... but again you can add a ton of size to your chest, back, and legs during this time if that is what you want. Take care man and good luck... you are at the right place there are a ton of fellas on here that can shed more light as well....