Changed my routine. please critique

[thegeneral25]

It took a while to put it together so your opinion will be greatly appreciated


Day 1 (Legs)
4/10 Squats
4/10 lunges or one leg lunges
4/10 Laying on my stomach leg curls
4/10 Romanian deadlift
Standing one leg calf raises 6/10 (This is becouse there is nothing at the gym for calfs)

DAY 2
Off

DAY 3 (Shoulders/Back/ Biceps)

Shoulders
Without stopping i do 3 sets of front dumbbell raising with each set the hand facing up/down/paralel, still without stopping i do 1 set with 5 reps lateral raise and 1 set with 5 reps bend over dumbbell raise... (I do this for 3 times so in total is 75 reps). This is not done with a lot of weight only 20 lbs but by the time im done i can really feel it and lately i have noticed quite a change in my shoulders...

Still for the shoulders... 4 sets of lateral machine raise and to finish it off standing up i pull a rope to the level of my forehead...

Back
4/10 Pullups
4/10 of any of the following... Wide grip/lat pulldown/V bar pulldown/machine pulldown
4/10 of any of the following... One arm dumbbell row/ Bent Over Two-Arm Long Bar Row/Seated machine row

Biceps
4/10 Close grip hands facing each other chin ups
4/10 of barbell curls or dumbbell curls or something else along those lines

15 of Abs


Day 4 or 5
30 to 40 minutes running

Day 6 Shoulders/Chest/Triceps
I start by doing 4 sets for front shoulders 4 for the back resistance training. This rehabilitates my shoulders and warms me for the bench...

4/10 Barbell bench press
4/10 Incline bench press or incline dumbell press
4/10 Seated incline machine press
4/10 Cable crossover

4/10 Dips
4/10 Cable tricep extension or Seated bent over one arm dumbbell or something else along those lines

15 min abs

Day 7
Off

Explanation: I dont do any compound movements for shoulders or any overhead exercise becouse i have dislocated both my shoulders and im affraid of it that it will happen again...

 

[PushAndPull]

How long have you been training for? How are you going to measure progression?
Lets take a quick look at your current routine. I would recommend doing two days a week of lower body (split into lower push / lower pull). If you're doing 4x10 of pull-ups, chin-ups and 4x10 of lat pulldowns, why not move up to weighted pull-ups/chins. Dips are a chest dominant exercise, regardless of your angle of descent. So on your chest/tri day you have 5 exercises for your chest, for a total of 200 reps. That's overkill. Overall your routine severely lacks balance. Think about it. In a weeks time you have six exercises for your chest/tri's and five for your entire lower body. You don't balance a routine by setting all exercises/movements to the same sets&reps since all muscles are not balanced throughout the body. Your chest/tris don't contain the same amount of muscle as your lower body and shouldn't have the same amount of sets&reps, let alone more.

I would suggest you have a look at these links and design a new routine.

http://www.ironmagazineforums.com/training/58699-guide-designing-routine.html

http://www.ironmagazineforums.com/training/53332-designing-split-routine.html

http://www.ironmagazineforums.com/training/53106-designing-full-body-routine.html

Or go to Gaz's site and pick a premade one.

getlifting.info

Or browse more of threads here and see if you can find a routine that way.

 

[thegeneral25]

I have been working out for about 4 years... My progression is good and this is without any specific diet. My strength i think is very good especially on the pull days...

Chin ups and Pull ups i thought were two different things. The pull ups i do them for my lats and the chin ups as a compound for my biceps.

In general the split in a weeks time goes like this...

4 exercises for back/chest of which 3 compound and 1 isolation
2 exercises for bis/tris 1 of which is isolation
and 6 exercises for legs + the running for 40 min

If u think this is still overkill can u or someone else give me an example of the volume/types of exercises

Thx a lot for the help

 

[PushAndPull]

I have been working out for about 4 years... My progression is good and this is without any specific diet. My strength i think is very good especially on the pull days...

Chin ups and Pull ups i thought were two different things. The pull ups i do them for my lats and the chin ups as a compound for my biceps.

In general the split in a weeks time goes like this...

4 exercises for back/chest of which 3 compound and 1 isolation
2 exercises for bis/tris 1 of which is isolation
and 6 exercises for legs + the running for 40 min

If u think this is still overkill can u or someone else give me an example of the volume/types of exercises

Thx a lot for the help

First reread my post. Let me repeat, dips are a chest dominant exercise. So you're doing 5 exercises for chest. Chin ups are a back (lat) dominant exercise. Changing your grip (overhand, underhand, neutral) on pull-ups only changes the degree of involvement of certain secondary muscles in the lift. Although chin ups put additional focus on the biceps, still the vast majority of the work being done is by your back. Don't believe me? Try loading up your body weight on a curl bar and see how many reps you get. So you have 4 exercises for your back. Like I said before it's not just overkill it's completely unbalanced. Let's look at it from an upper body/lower body perspective. You have 11 upper body exercises and only 5 lower body. Is the goal of this program to build an upper body that is twice the size as your lower body? Did you look at any of the links I posted or search the site to look at other peoples routines?

 

[thegeneral25]

What would you change from the whole workout. I mean exercises and sets/reps. I will replace the dips with close hand push ups and the chin ups for another bicep exercise. Do u think its too much volume or should i flip flop some of the compounds or what???
For the legs i feel like im working them 2 times a week. Once with the weights and once with the running.

Anyone else have any opinions...

 

[Gazhole]

Totally agree with the suggestions PushAndPull has given you. You need to balance this program. Also, running is cardio so count it as such, you still need to have more resistance training in there for legs.