New improved routine (i hope!!!)

[davegmb]

Ive took on board what everybody said about my old workout routine and ive come up with this new 4 day split. Tried it for a week now and im more then happy, but always open to suggestions.

Day 1
Back and biceps:
Pull ups various grips (3 sets of 8-12)
Deadlifts or Rack pulls (3 sets of 8)
Bent over row (3 sets of 8)
Barbell curls (3 sets of 8-10)
Day 2
Chest and triceps:
Bench press (3 sets of 8-10)
Incline Bench press (3 sets of 8-10)
Dips (3 sets of 8-10)
Tricep push down (3 sets of 8-10 reps) or Overhead rope extension or skull crushers
Day 3
Legs:
Squats (5 sets of 8)
Romanian dead lifts (3 sets of 8-10)
Barbell lunges (3 sets of 8-10) or Leg press or Front squats
Hamstring curls (3 sets of 8-10)
Standing and seated calf raises (3 sets of 10-15 for each)
Day 4
Shoulders and abs:
Hang clean and press (3 sets of 8) or Neutral grip shoulder press or Military press
Upright row (3 sets of 8-10)
Lateral raises (3 sets of 8-10)
Standing cable crunches (3 sets of 10-15) or Weighted crunches
Knee raises (3 sets of 10-15)
Side crunches (3 sets of 10 -15)

 

[Gazhole]

Looks 100% better than before man, good job!

How are you finding it?

 

[Phineas]

I'm sorry to be "that guy" but the deadlifts....legs, legs, LEGS!

You have romanian deadlifts with legs, but then conventional deads (rack pulls are still a deadlift variation, also) on back day.

 

[davegmb]

Thanks, yeah im loving it, can hit all my excersises with more intensity now ive cut down on the sets by losing excersises.
Was reading your 20 rep squat post on your website before, quite fancy trying it. Would probably only do it once a week though on my leg day to fit in with my routine, should still have an effect though, i would have thought?!

 

[davegmb]

I'm sorry to be "that guy" but the deadlifts....legs, legs, LEGS!

You have romanian deadlifts with legs, but then conventional deads (rack pulls are still a deadlift variation, also) on back day.

haha its okay, my reason for that is i just feel the deadlift alot more in my back then my legs, maybe its because im tall im not sure but i know my forms okay because ive had my training partner checking it.

 

[CaptainNapalm]

It looks good. Here is some suggestions for your thought. I would reduce the number of sets for bicep curls to 2 and add one more set for rows or pull-ups. I would replace the tricep push downs with dumbbell extensions or at least some of them. Also reduce your tricep pushdown/extensions number of sets to 2 and squeeze in a nother set of dips. Better bang for the buck. Every second week I'd swap the incline presses with decline presses. I'd also try to rep out a bit higher for squats. I always found the 10-12 rep range for squats ideal but everyone is different so give that a shot sometime and see if it's better for you. Other than that it looks solid. Good luck with it.

 

[Gazhole]

I let the Deadlift point go because that way you get to Deadlift twice a week, haha.

 

[CaptainNapalm]

Deads are a leg exercise but he's doing them on back day with a day's rest in between training legs again so it shouldn't be too bad. Training legs twice a week is good.

 

[Gazhole]

Thanks, yeah im loving it, can hit all my excersises with more intensity now ive cut down on the sets by losing excersises.
Was reading your 20 rep squat post on your website before, quite fancy trying it. Would probably only do it once a week though on my leg day to fit in with my routine, should still have an effect though, i would have thought?!

Intensity is more important than volume, IMO. At least to a certain extent. Excessive amounts of either of them is bad.

The 20 squat program is great, but i've added breathing squats to my program on their own with really good results. Phineas has done the same thing recently, too, and it's worked great for him, too.

Do them every now and again if you get bored or hit a wall with regular squatting.

 

[CaptainNapalm]

Intensity is more important than volume, IMO. At least to a certain extent. Excessive amounts of either of them is bad.

The 20 squat program is great, but i've added breathing squats to my program on their own with really good results. Phineas has done the same thing recently, too, and it's worked great for him, too.

Do them every now and again if you get bored or hit a wall with regular squatting.

Just started the 20 rep squat program and so far got two workouts in. It's something else I tell ya but fantastic workout. Very taxing though.

 

[Gazhole]

Just started the 20 rep squat program and so far got two workouts in. It's something else I tell ya but fantastic workout. Very taxing though.

Its horrendous. Top 3 most soul destroying things i've ever put myself through in the gym. If the gains weren't so phenomenal i'd have myself committed.

 

[CaptainNapalm]

Its horrendous. Top 3 most soul destroying things i've ever put myself through in the gym. If the gains weren't so phenomenal i'd have myself committed.

Totally. Before starting the program I had a certain feel that doing 8-12 reps of squats left me with but I never really experienced the type of fatigue the 20 reps bring. You can really see for yourself how effective squats are for FULL body development when doing the 20 reps. On paper, I also thought that all kinds of heavy accessory work would be possible on the 20 rep squat program but after doing this superset I really can't do all that much of anything else. Just some minor stuff and I'm ready to bail lol. Good stuff though and even after a few workouts I noticed apetite go up for some reason, could be in my head though but definately putting more shit in my mouth.