Thread: Routine Assessment

I haven't put my routine up for assessment so I figured it would be nice to do it. My diet is in check for now...I have a thread floating around somewhere in the D&N section for details. As of the middle of April, I was 286lbs 24%BF. I'm down about 11lbs since then, so thats nice. I've been doing the same routine more or less for about 2 years with steady gains since I started. I'm happy with my gains, but i'm looking on input on any exercises that I'm missing out on or could be throwing in or mixing up rep ranges...things of that nature.

Cardio: Started really doing scheduled cardio when I started changing my eating habits. I'm doing HIIT 2-3 days a week on rest days and steady state after each lifting day.

Stretching: I do what P-Funk and CowPimp have posted up.

Day 1
Flat BB Bench (5x5)
Incline BB Bench (3x8)
Cable Crosses ( 2x10) {I feel like this is an exercise that I can replace for something more effective}
I usually pick two of these exercises and go 2x10
Closed Grip Bench Press, skull crusher, tricep pulldowns, tricep extensions

Dips (2x8)


Day 2
Chins or wide grip pullups (2x8)
Standard Deadlifts or RDLs (5x5)
Lat Pulldowns (3x8)
DB Bent over row (2x10)
T-bar Rows or seated row (2x10)
For bicep iso, I do seated individual arm preachers (each arm by 10), then i superset to seated barbell preachers (8-10) then i stand up and dropset to barbell curls and i'm usually out after about 5 reps. I do that 3 times.


Day 3
Back squats (5x5)
Good mornings (3x8)
45degree Leg press or seated individual leg press (2x8)
Lying Leg Curl (2x10--I like the variety in which you lift with both legs and then lower with one leg, alternating legs per rep)
Sometimes glute-ham raises
Calf Raises (3x10)

Day 4
Standing Military Press (3x8)
Clean and Press (3x6)
Hang Cleans ( 2x8)
OlyBar Corner Presses (3x8)
I pick one of these two supersets
a)Arnold presses + lateral raises
b)Lateral Raises + Front Raises + overhead press
Two sets of various forearm stuff


I've been reading about hamstring vs quad dominant leg exercises on different days, but this is what i'm doing for now. I didnt really mention particular core exercises...I feel like I do adequate core strengthening in my warmup.

I'm up for any critique and down to try any ideas.

It does.

It is so easy to keep a routine fresh - just changing from straight sets to antagonist pairs can do it. Or varying the rep ranges a little, or the workout order. I honestly feel there's more room for variation when you're bulking than when you're cutting. Cutting you just keep it heavy and short, and starve off the fat.