New Routine + Split - Critique Encouraged

[mr_oo3]

SPLIT:
1. deadlift day
2. tris bis delts forearms
3. rest
4. rest
5. rest
6. squat day
7. chest+upper back+ rear delts
8. rest
9. rest
10. rest

CHEST
BB Flat
DB Incline
DB Flies
Cable curls

TRIS
BB CG Press
Dips
Tate Press

UPPER BACK
Chin Ups (extra reps on pulldown)
DB Rows
DB Rear delt flys
BB Shrugs

DELTS
BB Press
DB Press
Laterals
Arnold Cable laterals

DEADLIFT DAY
Deadlifts off blocks
Good mornings
Pull throughs

SQUAT DAY
Squats (3 sec pause at bottom)
GHR
Kneeling squats
Lunges
Calf raises

BICEPS
Supination curls
BB 21???s

ABS
Leg Raises
Standing abs:
Standing Stiff Armed Pull Downs
Side Bends

NOTE:
Triple add sets at end of each exercise

 

[JayBee]

are you suppersetting opposing muscles or something? otherwise it seems like it would take a lot of work to train my chest and back in the same day and do arms on a diff day. but if your supersetting that stuff, it would probably be a great workout. looks alright to me.

 

[mr_oo3]

Yeah I superset, not like strict but have a short rest between opposing muscle sets.

 

[JayBee]

i heard through the grapevine that suppersetting opposing musclegroups provides the best growth.

 

[CowPimp]

Intersting split. It doesn't look too bad. I might do a couple things differently, but it looks good on the whole. Just remember that it is a good idea to keep your lifting sessions to about an hour or less because of the dramatic rise in catabolic hormones thereafter.

 

[mr_oo3]

Yeah I usually finish in about an hour or just under. What would you change though CowPimp? It might be something that I've overlooked.

 

[P-funk]

can you explain kneeling squats?

 

[CowPimp]

Yeah I usually finish in about an hour or just under. What would you change though CowPimp? It might be something that I've overlooked.

Well, I much prefer low volume routines, but there is nothing wrong with higher volume per say. It's more of a preference thing, assuming you control your intensity and volume properly, and it sounds like you do.

Also, I don't like isolation movements for the most part. I do them to a lesser degree than you. However, you don't overdo isolation movements by any stretch of the imagination. You do mostly stick to compound movements. Once again, this comes down to preference.

I do, however, think you could stand to cut out one of the movements from your chest routine and one from your shoulder routine. Two isolation movements for the chest is unecessary in my opinion, but I don't think it will hurt anything. Same goes for the lateral delts; I don't think you need to be doing two isolation movements for them, considering they get a lot of stimulation from your overhead pressing movements. Again, this probably isn't hurting anything, so feel free to continue if it works for you.

 

[mr_oo3]

Well, I much prefer low volume routines, but there is nothing wrong with higher volume per say. It's more of a preference thing, assuming you control your intensity and volume properly, and it sounds like you do.

Also, I don't like isolation movements for the most part. I do them to a lesser degree than you. However, you don't overdo isolation movements by any stretch of the imagination. You do mostly stick to compound movements. Once again, this comes down to preference.

I do, however, think you could stand to cut out one of the movements from your chest routine and one from your shoulder routine. Two isolation movements for the chest is unecessary in my opinion, but I don't think it will hurt anything. Same goes for the lateral delts; I don't think you need to be doing two isolation movements for them, considering they get a lot of stimulation from your overhead pressing movements. Again, this probably isn't hurting anything, so feel free to continue if it works for you.

Yeah I hate isolation stuff for the most part, I just got off doing a less hardcore Westside routine, so just doing a bit of isolation for some variation.

Thanks for your help.

 

[mr_oo3]

can you explain kneeling squats?

Kneeling squats-
This is an exercise where you stand on your knees and, put a bar on your upper back, squat down and back on your knees then come up so you are standing on your knees again. Go for 6-10 reps when your strong you can use quite a bit of weight and you will automatically increase your squat and deadlift. See example below:

Sorry I can't remember where I got it from but if you Google it there is heaps of info.