Critique Routine

[VonDrunk]

I posted this in my Journal and got some good feedback, so I wanted to post it here as well to see if there are any other observations...

My typical workout plan:

Mon - Chest and Tri's
Decline Bench Flyes
Flat Bench
Incline Bench
Rope Pulldowns
Overhead Extensions

Wed - Back and Bi's
Lat Pulldowns
Cable Rows
One-arm Dumbell Rows
EZ Bar Curls
Isolated Dumbell Curls - Incline Bench

Fri - Shoulders and Legs
Military Press
Front Raises
Lateral Raises
Reverse Flyes - Incline Bench
Squats
Lying Leg Curl
Calf Raises


Whaddaya think?

 

[jadakris31]

how many sets and reps... i would start with a more compound movment on day 1 and day 2

 

[VonDrunk]

Oh yeah...I forgot the sets/reps

3 Sets of each doing 10, 8, 6 reps increasing weight each set

 

[Arnold]

I do not see how anyone can work any other bp with legs, if you come do a leg work-out with me there is no way you could work anything else!

 

[Triple Threat]

3 sets of squats, 3 sets of leg curls, and 3 sets of calf raises is hardly a difficult leg workout.

 

[jadakris31]

ha all i do is squats becuase after 3 heavy sets i can barly walk, talk, or breathe... my body takes a beating from them

 

[VonDrunk]

Originally posted by CaptainDeadlift
3 sets of squats, 3 sets of leg curls, and 3 sets of calf raises is hardly a difficult leg workout.

What would you suggest then?

 

[Premiere]

Originally posted by Robert DiMaggio
I do not see how anyone can work any other bp with legs, if you come do a leg work-out with me there is no way you could work anything else!

haha i no that's right!! i do my forearmS after i do my leg workout!! really lets me catch my breathe a lil bit, bc all i do is wrist curls and reverse wrist curls! my legs hurt everytime i finish my leg workout


Legs
Legg Extensions 4x12
Static ???Nausea??? Squats 3x15 sec.
Straight Leg Dead lift 3x10
Hamstring Curls 3x10
Calves
Standing calf raises 4x12
Squats 3x12
Jump Squat 3x12

 

[CowPimp]

I would suggest removing one of your shoulder lifts and replacing it with a nice compound leg lift. You are neglecting your legs a little in my opinion. Throw in some Romanian deadlifts for a nice compound lift for your hams and gluts to replace the curls. Then, do some one-legged squats or hack squats instead of one of the shoulder exercises. Maybe even replace two of the shoulder exercises. I only do 6 sets for shoulders, which works for me, but you may need more.

Also, I would highly suggest deadlifts for your back. I love deadlifts; nothing fries my back more. As well, it will give you a little supplemental leg work.

One more small suggestion: you may want to try a dumbell bench press for a litte bit. Perhaps the barbell is working fine now, but at least consider that for future usage.

 

[takopoke]

Here's my two cents.

Yeah, I think you should definitly add the deadlift to you back day and stiff legged deadlifts to your leg day. For deadlifts you would want to make sure this is your first exercise of the day. If you haven't done these before get a trainer or someone to show you how. You don't want to throw anything out. If you do add these exercises you will want to switch up chest and back so that you are not coming into leg day after back day or vice versa.

On shoulder day I would skip the front & lateral raises and do upright rows instead.

I'm going to assume that the order you listed the exercises is the order you do them in. Usually, people workout the larger muscle groups first and then the smaller ones, unless you are trying to focus on a certain body part. On Friday you should start with legs and then go to shoulders if you have the energy.

Anyway that's my two cents worth.

 

[VonDrunk]

Thanks everybody for the great tips

Takopoke...good call about the upright rows...I will definitely integrate that into my routine.

I hear you guys about the leg workout...it needs work. Thanks for the suggestions...

VonDrunk