What do yall think about my routine?

[Northernlights8]

MOnday- Chest/Bi/abs
(Chest)flat/decline/incline/iso incline/iso flat
(biceps)bar/dumbells/machine
(abs) sit ups/crunches
tuesday-off
Wed-Legs/abs
(legs)squats/lunges
(abs) same as monday
thursday-off
friday- shoulder/back/tris/abs
(shoulder)machine/freeweight
(back)machine/pulldown behind head
(tris)overhead/pulldown front of head/dumbells
(abs)same as monday and wed!

my sets are as follow Chest 4 sets at 10,8,6,4 increasing weight by 10LBS
same with incline and decline
bis are 4 sets of 10,8,8,10 staying at the same weight cept for the last and inscreasing by 10LBS

Leg squats are 4 sets of 8,8,8,6 staying at the same weight!
lunges are the same 4 sets but 8,8,8,8 staying at the sameweight

Shoulders are same as chest 4 sets of 10,8,6,4 by increasing 10lbs
back 4 sets of 8,8,8,8 pull downs and increasing weight on the 3rd set by 12lbs
tris are same as biceps!

 

[GFR]

Just stay away for steroids for 4 more years and you will be ok.

 

[Rocky_B]

Couple things... Where do calfs come in? What's your diet like? What supplements are you taking? What are your stats?

-Also for back if you are only doing lat pulldown then you are only working your lats not your entire back.
-Where do Traps come in?

Lastly what I have learned is not to worry too much about the exact weight and the exact amount of reps.. Just concentrate on squeezing the crap out of your muscles, and if you only make 6 reps, its fine.

 

[Northernlights8]

calfs will be with legs!
also i do hammer strengths!

supplements are just creatine for now, my diet i have about 13% BF not very big, but not skinny!

i weigh 153pounds and am 5'10" tall...i have gained a good 10 pounds sinc ei 1st started workign out of good muscle mass!

im thinkng about getting muscle milk and prob weigh gain!

 

[Squaggleboggin]

Deadlift. Find out what it is. Study its form. Do it and do it well.

 

[Rocky_B]

calfs will be with legs!

You only do lunges and squats though , do some seated calf raises and toe presses which will isolate your calfs, and you will get lots of definition!

supplements are just creatine for now, my diet i have about 13% BF not very big, but not skinny!

Definetly make sure your diet is in check before taking any supps, but IMHO, I would also include a multivitamin, fish oil caps and whey for post workout.

i weigh 153pounds and am 5'10" tall...i have gained a good 10 pounds sinc ei 1st started workign out of good muscle mass!

im thinkng about getting muscle milk and prob weigh gain!

Maybe post some pics? I just weighed in today at 138 and im 5'4-5'5. Whats your goal weight, and how old are you? Muscle Milk has a lot of fat in it, there might be better choices for you, but good job on your gains!


I also agree that deadlifts would be good to add to your workouts, they burn my hams so bad! Deadlifts are also good for your back with proper form, and your back seems to be an area which is lacking.. I would also add in seated cable rows, wide grip pullups (for more lat action), one arm dumbell rows, and hyperextensions (2 sets, second set with weight, then drop the weight and keep going until you have sqeezed your lower back like never before).

 

[Squaggleboggin]

I don't really see the point of direct calf work. For the most part, as long as you walk a decent amount they probably won't get underdeveloped. I haven't directly worked mine in a while and I really haven't noticed anything different.

 

[Rocky_B]

I think calf work is up to the individual. I personally enjoy working calfs, and have found that toe presses and intense seated calf raises has added to the definition and size of my calfs.. Also the burn you get when you hit calfs hard is nice heh.

 

[Northernlights8]

I would also add in seated cable rows, wide grip pullups (for more lat action), one arm dumbell rows, and hyperextensions (2 sets, second set with weight, then drop the weight and keep going until you have sqeezed your lower back like never before).

please explain more are the diff excercises...

i think i know what wide grip pull ups are (sit down with the wide bar above ur head and pull down behind head)?

 

[Northernlights8]

so this routine is good?

 

[Rocky_B]

please explain more are the diff excercises...

i think i know what wide grip pull ups are (sit down with the wide bar above ur head and pull down behind head)?

hmm itd probably be easier for you to actually look up those exercises on google and see diagrams of them. I think that would be a lot easier for your understanding than me explaining them.