New Routine

[Moze]

I'm excited about my new routine. I wanted to know what you think. The goal is muscle gain. So my weight is 195lbs. I'll be lifting weights 4 days a week. I'll be consuming 3172 cal. per day, eating 5x per day.

per meal is: Carbs=68G. Protein=42G. Fat=21G

No dead lifts, No bent over rows, No good mornings, No seated rows, no cleans!
Because of prior microdiskectomy in 2007. My back is totally fine now though.

Core stabilization work everyday including abs. planks and various low back exercises, low intensity + lots of stretching + "back 2 life" machine 2x everday.12 minutes

Mon. BACK + forearms.
chin-ups
lat pull downs
close grip lat pull downs
straight-arm lat pull downs
one arm dumbbell rows
incline bench supported T- bar rows
back extensions
upright rows
reverse pec dec
dumbbell shrugs.
dumbbell forearm work

Tue. Chest
push ups
various bench press bar: incline, decline, flat etc.
db press
bar dips
db flys
peck deck flys
cable crossovers
barbell pullovers


Wed. Off + long walk

Thurs. Legs + forearms
modified squats
lunges
leg press machine
leg extensions
leg curls
seated calf raises
hip abductors
hip adductors
dumbbell forearm work


Fri. Shoulders + Triceps + Biceps
Standing military press
Standing db military press
Arnold presses
lateral dumbbell raises
front dumbbell raises
incline bench supported rear delt raises (lying on chest)
high-pulley lateral extensions (for rear delts)
cable triceps push downs
skull crushers
triceps dips
kick backs
incline seated dumbbell curls
low pulley curls
standing hammer curls
standing ez bar curls




Sat. Off + long walk

Sun. Off + long walk

There you have it. Let me know what you think please.

 

[Gazhole]

Even if you're just doing 2 sets per exercise that is way way way too much volume. By the way, where is all that info? Sets? Reps? How is this program going to progress week to week?

What you have right now is a loosely organized list of exercises, and even that needs to be cut down. It looks like you've just put every exercise you know into this program. Really sit down and think about your choices - if you can't think of three very good reasons to do an exercise you shouldn't be doing it.


For example - my reasons for doing Deadlifts:

1. It is one of the biggest exercises in terms of total muscle recruitment, which will help with overall growth response.

2. It works the entire posterior chain, which is an area that typically needs a lot of attention because of our sedentary lifestyles.

3. It's one of the big three powerlifting exercises, and i'm looking to get into powerlifting. I will need to do a lot of deadlifts to practice form.


What are your reasons for doing "high-pulley lateral extensions" whatever they are?


Seriously. Take another look at this. Main points:

- Not enough info on sets and reps, but i suspect too much volume.
- No program periodization. <- MOST IMPORTANT
- Too many exercises in general.
- Nowhere near enough posterior chain and back work.
- Too much isolation and machines in comparison to compound freeweights exercises.
- A lot of superfluous repetition of exercises (4 types of curl...really?).
- You also may want to increase your calories a lot more. I weigh less than you and my maintenance level is 3300kCal per day. You'll need to increase that to gain. Aim for 4000 at least.

 

[Moze]

Thank you very much for your time Gaz..I will take out about 1/3 of the exercises and kick up the calories, increase the posterior chain work, then incorporate power/rep/range shock/ periodization into the mix. I am 41, so the higher level of machine work is to take a little stress off of my low back, since I've had surgery there before. I was impressed by your progress shown in your pictures.

Thanks again,

Moze