How is my routine? Yea it probly is going to need some changes.

[seank02]

This is my first routine that i actually took a little bit of time to make, but im sure there are going to be some changes needed. Check it out and let me know.

DAY 1
Chest, Posterior Delts, Biceps
-Bench Press
-Straight-Arm Dumbell Pull over
-Cuban Press
-Barbell Curl
-Reverse Barbell Preacher Curl

Day 2
Back, Anterior & Lateral Delts, Triceps
-Bent rows
-Middle back shrug
-Seated Good mornings
-Upright rows
-Lateral Raises

Day 3
Legs, Calves, Abs
-Front squats
-Hack squats
-Stiff legged dead lift
-Calf raises
-Decline Crunch

 

[kenwood]

ok how about sets and reps? and wheres the tricep stuf? rofl and i'm sorry to tell you but it sucks...

 

[kenwood]

how about a push/legs/pull routine? somethin simple like this?

monday: Push
benchpress 4x6-10
inclinepress 4x6-10
military press 4x6-10
dips 4x6-10(weighted if u can)

wednesday: legs
squats: 4x6-10
sld's 4x6-10
calf raises 4x6-10

friday: pull
bentover rows 4x6-10
wg pullups 4xfailure(goin over 10 do em weighted)
chinups 4xfailure(do em weighted if u can)
shrugs 3-4x6-10

 

[kenwood]

btw, i'm no genuis so wait for someone else to reply haha

 

[seank02]

ok how about sets and reps? and wheres the tricep stuf? rofl and i'm sorry to tell you but it sucks...

STFU!! haha just playin, yea i was waiting for someone to say something along those lines. HAHA

how about a push/legs/pull routine? somethin simple like this?

monday: Push
benchpress 4x6-10
inclinepress 4x6-10
military press 4x6-10
dips 4x6-10(weighted if u can)

wednesday: legs
squats: 4x6-10
sld's 4x6-10
calf raises 4x6-10

friday: pull
bentover rows 4x6-10
wg pullups 4xfailure(goin over 10 do em weighted)
chinups 4xfailure(do em weighted if u can)
shrugs 3-4x6-10

That would def. work for me. I'll see what other people gotta say about it but thanks man.

 

[mike456]

Assuming your goals are hypertrophy
Upper 4x6-12 60-90sec RI
Flat Bench
Rows
Overhead Press
Pull-ups

Lower 4x6-12 60-90sec RI
ATG Squats
SLDL
Core Work
Calves

Day 1- Upper
Day 2- Lower
Day 3- Off
Day 4- Upper
Day 5- Lower
Day 6 & 7- OFF

 

[pengers84]

I would throw in another horizontal pull excercise, perhaps face pulls.

 

[seank02]

Assuming your goals are hypertrophy
Upper 4x6-12 60-90sec RI
Flat Bench
Rows
Overhead Press
Pull-ups

Lower 4x6-12 60-90sec RI
ATG Squats
SLDL
Core Work
Calves

Day 1- Upper
Day 2- Lower
Day 3- Off
Day 4- Upper
Day 5- Lower
Day 6 & 7- OFF

Yes my goals are hypertrophy

Would it hurt if i added dips? i love doing them. Should i be doing standing rows or bent? when u say overhead press you mean military press?

What do you mean by ATG squats? And what is considered the core?

Do you guys think a 3 day work out would be better than a 4 day work out if im trying to bulk?

Thanks for your time man.

What does everyone else think?

 

[seank02]

I would throw in another horizontal pull excercise, perhaps face pulls.

I dont have a machine to do face pulls, i work out at my house and i dont have much but enought to do a reg. workout.

thanks though, any other suggestions would be great.

 

[kenwood]

Yes my goals are hypertrophy

Would it hurt if i added dips? i love doing them. Should i be doing standing rows or bent? when u say overhead press you mean military press?

What do you mean by ATG squats? And what is considered the core?

Thanks for your time man.

What does everyone else think?

throw in dips i love doing them too haha. bentover rows. yes overhead press is military press w/barbell or dumbbell. atg=ass to grass squats(no 1/4,1/2 squats full squats). the core is your adominal(sp?) muscles i think haha

 

[seank02]

throw in dips i love doing them too haha. bentover rows. yes overhead press is military press w/barbell or dumbbell. atg=ass to grass squats(no 1/4,1/2 squats full squats). the core is your adominal(sp?) muscles i think haha

Nice thanks man.

 

[mike456]

Yes my goals are hypertrophy

Would it hurt if i added dips? i love doing them. Should i be doing standing rows or bent? when u say overhead press you mean military press?
If you add dips, add in a vertical pull- such as CG Underhand Chins.
I mean Bent-over rows, any variation you like BB/DB/T-BAr/Yates.
Military Press is an overhead press, so any variation you like DB/BB/Seated/Standing.
What do you mean by ATG squats? And what is considered the core?
ATG Squats are squats all the way down. ATG stands for Ass to Ground or Grass for that reason. Core is abs/lower back, you could do planks/reverse hypers/abdominal work, etc.
Do you guys think a 3 day work out would be better than a 4 day work out if im trying to bulk?
4 days is better, 2 days a week for upper, and 2 days a week for lower.
If you feel it is too much 1 week you can do upper twice and lower once, and then the next week lower twice and upper once.Thanks for your time man.
No Problem
What does everyone else think?

Comments above in bold.

 

[kenwood]

rofl

 

[mike456]

rofl

I don't get it whats funny?

 

[kenwood]

:d

 

[GFR]

This is my first routine that i actually took a little bit of time to make, but im sure there are going to be some changes needed. Check it out and let me know.

DAY 1
Chest, Posterior Delts, Biceps
-Bench Press
-Straight-Arm Dumbell Pull over
-Cuban Press
-Barbell Curl
-Reverse Barbell Preacher Curl

Day 2
Back, Anterior & Lateral Delts, Triceps
-Bent rows
-Middle back shrug
-Seated Good mornings
-Upright rows
-Lateral Raises

Day 3
Legs, Calves, Abs
-Front squats
-Hack squats
-Stiff legged dead lift
-Calf raises
-Decline Crunch

D

 

[CowPimp]

DAY 1
Chest, Posterior Delts, Biceps
-Bench Press
-Straight-Arm Dumbell Pull over
-Cuban Press
-Barbell Curl
-Reverse Barbell Preacher Curl

I would not consider pullovers a chest exercise. That would be more of a back exercise. Replace that with dips, or perhaps some other type of pressing movement, like incline dumbbell presses.

Cuban presses are fine for a prehabilitation movement for the shoulders, it involves external rotation, but I would also include some type of more direct posterior delt work like reverse flys or face pulls. You don't necessarily have to take out the cuban presses, but add a rear delt movement in there.

Day 2
Back, Anterior & Lateral Delts, Triceps
-Bent rows
-Middle back shrug
-Seated Good mornings
-Upright rows
-Lateral Raises

I would get some type of pulldown or chinup/pullup in there. Do that right before or after the bent rows. You could also throw the pullovers on this day if you wanted. I say cut the upright rows. You have no need for those. Do an overhead press instead. Move the good mornings to leg day.

Day 3
Legs, Calves, Abs
-Front squats
-Hack squats
-Stiff legged dead lift
-Calf raises
-Decline Crunch

Not too bad. With the seated good mornings on this day, I think you would be in pretty good shape. I might do them standing to overload your hamstrings/glutes to a larger degree, but you don't necessarily have to.


So that's the exercise selection. What was your plan with regards to intensity and volume?

 

[seank02]

I would not consider pullovers a chest exercise. That would be more of a back exercise. Replace that with dips, or perhaps some other type of pressing movement, like incline dumbbell presses.

Cuban presses are fine for a prehabilitation movement for the shoulders, it involves external rotation, but I would also include some type of more direct posterior delt work like reverse flys or face pulls. You don't necessarily have to take out the cuban presses, but add a rear delt movement in there.




I would get some type of pulldown or chinup/pullup in there. Do that right before or after the bent rows. You could also throw the pullovers on this day if you wanted. I say cut the upright rows. You have no need for those. Do an overhead press instead. Move the good mornings to leg day.




Not too bad. With the seated good mornings on this day, I think you would be in pretty good shape. I might do them standing to overload your hamstrings/glutes to a larger degree, but you don't necessarily have to.


So that's the exercise selection. What was your plan with regards to intensity and volume?

Ok with that said im going to re-write to make sure i got it right.

And i am trying to bulk by the way. I'm 6'1"... 6'2" 135 lbs

DAY 1
Chest, Posterior Delts, Biceps
-Bench Press 6-8reps 3 sets
-Dips (weighted) 8-10 3 sets
-Cuban Press 6-8reps 3 sets
-Barbell Curl 6-8reps 3 sets
-Reverse Barbell Preacher Curl 6-8reps 3 sets
-Reverse Flys 6-8reps 3 sets

Day 2
Back, Anterior & Lateral Delts, Triceps
-Pullups to failure 3sets
-Bent rows 6-8reps 3 sets
-Straight Arm Pullovers 6-8reps 3 sets
-Middle back shrug 8-10reps 3 sets
-Military Press 6-8reps 3 sets
-Lateral Raises 6-8reps 3 sets

Day 3
Legs, Calves, Abs
-Front squats 8-10reps 3 sets
-Hack squats 6-8reps 3 sets
-Stiff legged dead lift 6-8reps 3 sets
-Calf raises 10-12reps 4 sets
-Decline Crunch to failure 3 sets
-Standing Good mornings 8-10reps 3 sets

 

[mike456]

And i am trying to bulk by the way. I'm 6'1"... 6'2" 135 lbs

- Is that possible?

Go with one of the routines we gave you, train movements not bodyparts...

AND EAT LIKE A PIG!

 

[CowPimp]

Ok with that said im going to re-write to make sure i got it right.

And i am trying to bulk by the way. I'm 6'1"... 6'2" 135 lbs

DAY 1
Chest, Posterior Delts, Biceps
-Bench Press 6-8reps 3 sets
-Dips (weighted) 8-10 3 sets
-Cuban Press 6-8reps 3 sets
-Barbell Curl 6-8reps 3 sets
-Reverse Barbell Preacher Curl 6-8reps 3 sets
-Reverse Flys 6-8reps 3 sets

Day 2
Back, Anterior & Lateral Delts, Triceps
-Pullups to failure 3sets
-Bent rows 6-8reps 3 sets
-Straight Arm Pullovers 6-8reps 3 sets
-Middle back shrug 8-10reps 3 sets
-Military Press 6-8reps 3 sets
-Lateral Raises 6-8reps 3 sets

Day 3
Legs, Calves, Abs
-Front squats 8-10reps 3 sets
-Hack squats 6-8reps 3 sets
-Stiff legged dead lift 6-8reps 3 sets
-Calf raises 10-12reps 4 sets
-Decline Crunch to failure 3 sets
-Standing Good mornings 8-10reps 3 sets

Don't go that heavy with isolation stuff. Something like 8 reps is the lowest I would go with isolation movements. That's a lot of stress for one joint and very little musculature to bear.

Don't make good mornings your last exercise. You don't want to be fatigued for this one, heh.

 

[seank02]

- Is that possible?

I know man tell me about it.

AND EAT LIKE A PIG!

Thats the plan

 

[seank02]

Don't go that heavy with isolation stuff. Something like 8 reps is the lowest I would go with isolation movements. That's a lot of stress for one joint and very little musculature to bear.

Don't make good mornings your last exercise. You don't want to be fatigued for this one, heh.

ok cool, 8-10 reps sounds good to me on the isolation exercises.

And i will switch the good morning closer to the begining of the work out.

Thanks alot CowPimp that helped out alot. Same to you Mike im going to try both workout and see what i like.

And thanks to everyone else who chimed in also.

 

[GoLdeN M 07]

This is my first routine that i actually took a little bit of time to make, but im sure there are going to be some changes needed. Check it out and let me know.

DAY 1
Chest, Posterior Delts, Biceps
-Bench Press
-Straight-Arm Dumbell Pull over
-Cuban Press
-Barbell Curl
-Reverse Barbell Preacher Curl

Day 2
Back, Anterior & Lateral Delts, Triceps
-Bent rows
-Middle back shrug
-Seated Good mornings
-Upright rows
-Lateral Raises

Day 3
Legs, Calves, Abs
-Front squats
-Hack squats
-Stiff legged dead lift
-Calf raises
-Decline Crunch

Well on back, shoulder, and tricep day u dont exactly have any tricep exercises at all. You might want to put cg bench presses and a barbell tricep extension variation (skull crushers, standing or seated overhead tricep extensions). And you forgot about lats which the best exercises for would be pullups/chinups , pullovers and reverse BB rows. If u want overall back size then do any other type of rows but they wont really target the lats since they hit the traps more.

And for working the anterior and lateral delts, you'll get much better progress with a miltary/shoulder press variation. I REALLY like see-saw presses since u bend a little bit to the side so the lateral delts are worked alott, but bb shoulder presses or db militay presses will get u really good shit too.