Need some advice on routine

[JuXtaposed]

I've been developing this routine for a while, and I could use some input. I've started adding a bit more accessory work into my routines now that I've been lifting for a while, but I don't know if I'm overdoing it here.

WORKOUT A:
1.Squats (Quads)
2.SLDL (Hams)
3.Chinups (Back)
4.Face Pulls (Back)
5.Incline Bench (Chest)
6.Bicep Curls/Hammer Curls (Biceps)
7.Seated Calf Raises (Calves)
8.45* side bends (obliques)


WORKOUT B:
1.Lunges (Quads)
2.Deadlift (Lower Back/Hams)
3.Bent Row (Back)
4.One arm DB Row (Back)
5.Flat Bench (Chest)
6.Standing Military Press (Shoulders)
7.Skullcrushers (Triceps)
8.Standing calf raises (Calves)
9.Captains Chairs (Abs)


I have two main questions:

1) Am I doing too many exercises here? If so, what do I need to change/remove?

2) I've been using a 3x8 rep range with a 60 sec RI, and I'd like to change it up. Any advice on how I can change these factors while still keeping hypertrophy as my main focus?


Thanks in advance.

 

[Samo]

Q1: In my opinion there are to many exercises, especialy workout B, have you considered doing one day upper push and pull exercises (workout A) and the other day legs and abs (workout B).........Read Cowpimps sticky on building a routine at the top of the training forum, this will help you far more than I can..

Q2: maybe look at a P/RR/S routine, again in the stickies....

hope this helps

 

[MUbodbuilder]

ya you need to take that and divide it between 4-5 days. seperate your muscle groups out and do one large one a day, maybe a small group with it if needed.

 

[Scarface30]

so far from what I have been reading on this forum, a single muscle group a day isn't the way to go. you could maybe split those exercises you have into a push/legs/pull split. thats just my opinion, but also do like Samo said and read CowPimps designing a routine sticky. and for the p/rr/s program I've been hearing nothing but good things.

 

[JuXtaposed]

I've done push/pull/leg routines before, and tbh I prefer full body routines much better. After looking over the routine, I'm thinking of dropping the bent rows in Workout B since I'll be getting enough back work from the deads and the one arm rows. Aside from that, is there anything else I should change?

 

[Double D]

I've been developing this routine for a while, and I could use some input. I've started adding a bit more accessory work into my routines now that I've been lifting for a while, but I don't know if I'm overdoing it here.

WORKOUT A:
1.Squats (Quads)
2.SLDL (Hams)
3.Chinups (Back)
4.Face Pulls (Back)
5.Incline Bench (Chest)
6.Bicep Curls/Hammer Curls (Biceps)
7.Seated Calf Raises (Calves)
8.45* side bends (obliques)


WORKOUT B:
1.Lunges (Quads)
2.Deadlift (Lower Back/Hams)
3.Bent Row (Back)
4.One arm DB Row (Back)
5.Flat Bench (Chest)
6.Standing Military Press (Shoulders)
7.Skullcrushers (Triceps)
8.Standing calf raises (Calves)
9.Captains Chairs (Abs)


I have two main questions:

1) Am I doing too many exercises here? If so, what do I need to change/remove?

2) I've been using a 3x8 rep range with a 60 sec RI, and I'd like to change it up. Any advice on how I can change these factors while still keeping hypertrophy as my main focus? Hypertrophy maybe your main focus, but you really should dip into everything there is (Endurance, Hyp, and strength). Use different rep ranges and it will produce better results. Sticking with one thing will lead to haulted gains.


Thanks in advance.

You have the right idea, but are a bit off. Pick one back movement and eliminate the other. Normally you use a vertical back movement on A and then a horizontal back movement on B. Same goes for chest exercises. I normally pick for back: DB Rows (Horizontal), Pullups (vertical). And as for chest/Shoulders: Flat Bench (Horizontal) for A, Incline or OH Press (Vertical) for B. I normally keep my bicep tricep work to a minumum of no more than 3 sets all together maybe less.


Develop your program like this

Warmupynamic, foam rolling, or static stretching (if there is a lift you can use proper form for because of tight musculature)

Core work: Ab work goes here

Resistance Workbvious

Cooldown/Stretchbvious

Something like this looks better:

A
Squats
Chinups
SLDL
Incline or Oh Press
Extra stuff:Curls and Calf raises

B
Lunges
DB Rows
Deadlift
Flat Bench
Extras: Skulls and Calf Raises

Core could be broken up in:
Stabilizationlanks
Strength:Cable Crunches
Rotational: Wood chops
*Those are just examples

 

[JuXtaposed]

Thanks for the advice Double D. I still have a few questions/comments, though:

-I've been using 1 back exercise per day, but I haven't been splitting them horizontally and vertically. I think I'll start doing that from now on. Also, when you say DB Row, do you mean single arm DB Rows or something else?

-The reason I have 2 upper push exercises is because my chest is lagging severely. All of my other bodyparts have been developing nicely, but I really need something to stimulate growth in my chest. If I split my upper push movements in to Flat Bench (A) and Standing Military Press (B), I'm worried that my chest will continue to lag. I don't want to go with Flat Bench (A) and Incline Bench (B) because that would omit Military Presses, which have led to tremendous gains for me. Should I throw in some isolation work for the chest to stimulate growth and stick with Flat Bench (A) and Standing Military (B)?

If I want to go with different rep. ranges, would this work:

Week 1: 5x5
Week 2: 3x15
Week 3: 4x10
Week 4: Go back to Week 1 and start over

Lastly, why do you suggest doing core work at the beginning? I've always done it at the end.