Hey all, I need your help to critique my weekly routine...

[Unsivilized]

Monday ??? Chest/Cardio/Abs

Tuesday ??? Back/Cardio

Wednesday ??? Shoulders/Traps/Cardio/Abs

Thursday ??? Triceps/Legs

Friday ??? Biceps/Cardio/Abs



Monday ??? Chest/Cardio/Abs



Flat Dumbbell Bench ??? 6,8,6

Incline Smith Press ??? 6,8,6

Decline Smith Press ??? 6,8,6

Dumbbell Flys ??? 6,8,6



Tuesday ??? Back/Cardio



Chin Ups ??? 2 x 8

Bent Over Rows ??? 6,8,6

Seated Row ??? 6,8,6

Wide Grip Lat Pulldown ??? 6,8,6

Close Grip Lat Pulldown ??? 6,8,6



Wednesday ??? Shoulder/Traps/Cardio/Abs



Shrugs ??? 6,8,6

Shoulder Press ??? 6,8,6

Front Raises ??? 6,8,6

Trap Raises ??? 6,8,6

Side Raises ??? 6,8,6



Thursday ??? Triceps/Legs/Cardio



Close Grip Smith Press ??? 6,8,6

Squats ??? 6,8,6

Tricep Extensions ??? 6,8,6

Leg Press ??? 6,8,6

Skullcrushers ??? 6,8,6

Calf Raises ??? 6,8,6

Tricep Pulldowns ??? 6,8,6

Lunges ??? 6,8,6



Friday ??? Biceps/Cardio/Abs



Barbell Curls ??? 6,8,6

Dumbbell Curls ??? 6,8,6

Preacher Curls ??? 6,8,6

Negative Barbell Curls ??? 4,6,4



Saturday/Sunday ??? Bodyboarding/Cardio


NOTE* My cardio is only running or biking for approximately 10 mins or so. I do high speed running biking to gain my speed back in running since I have only just had a knee operation.

Please critique it as there are allot of knowledgeable bodybuilders on these forums that are seasons more experienced then what I am.

Thank You,
Unsivilized

PS. Looking to gain as much strength as possible... No pain no gain

 

[shiznit2169]

not enough for legs. Only squats and leg presses? Throw in some leg extensions and lunges if you want. You are also neglecting hamstrings so do some curls, stiff-legged deadlifts, etc..also add one more exercise of calves.

 

[GFR]

not enough for legs. Only squats and leg presses? Throw in some leg extensions and lunges if you want. You are also neglecting hamstrings so do some curls, stiff-legged deadlifts, etc..also add one more exercise of calves.

You have plenty of quad work but no hamstring work at all...

 

[Squaggleboggin]

I mostly agree with that. I would definitely do FULL squats (basically keep going down until you can't anymore); they will give you a lot more overall strength. For me, full squats, deadlifts, and SLDLs are enough for legs. I don't even do calves to tell you the truth. My goals are strength and my calves aren't weak so I don't bother to train them directly anymore. Are you looking to improve your big three lifts (deadlift, squat, bench), or just gain as much strength as possible overall regardless of what exercises you improve in? I would also stick to doing strictly free weights for legs. If it were me, I'd use only free weights for the entire body, but at least try to use them and only them for legs.

 

[Unsivilized]

Deadlifting is crucial for a really thick back... last time i did it however my back was quite sore this would be completely normal for my first time wouldn;t it? even though i was only using 80kgs or so...

Who recommends deadlifts?

Also I am not squatting heavily atm as i have only just had surgery on my knee, still quite tender.

Thanx

 

[Tough Old Man]

Uncivilized

 

[The Monkey Man]

Uncivilized

Look who's talkin

 

[Unsivilized]

umm... i know the correct way to spell it...

Unsivilized is a brand i created.

No need to correct me, you could have been doing something more constructive...