Advise Criticise New Routine

[wilko2812]

Firstly let me start by saying I'm not a begginner and I know my body, and know I respond well to volume so keep that in mind.
Main Weaknesses; Chest, Traps and Lats.

MONDAY - Chest, Calves & Tri's.

Dumbell Bench 8x4 (8 reps 4 sets)
Incline Bench 8x4
Pec Machine 8x4

Calf Raises 15x4

Flat Bar Push Down 10x4
Rope Pull Down 15x4

Wieghted Dips 2 x Failure

TUESDAY - Back, Posterior Delts, Traps.

Lat Pull Down 8x4
Seated Row 8x4
Bent over Row 8x4

Barbell Shrug 8x4

Bent over lateral Raises 12x4

Pull ups Failure x3.


WEDNESDAY - Legs, & Calves.

Barbell Squat 10x4
Leg Press 15x4
Leg Extension 12x4
Leg Curl 12x4

Calf Raises 15x4


THURSDAY - Chest, Shoulders, Abs.
Incline Flys 12x4
Cable Cross overs 12x4
Pec Dec 12x4

Military press 12x4
Lateral Raises 12x4
Front Raises 12x4
Shoulder press 15x2


FRIDAY - Back and Bi's

Lat Pull Down 12x4
Cable Row 12x4
Pull ups 12x4


Seated B'bell Shrug 12x4
Smith Shrugs 20x2

Barbell Curls 10x4
Hammer Curls 12x4




MONDAY - Total 24 Working sets
Chest = 12 sets
Tri's = 8 sets
Calves = 4sets

TUESDAY - Total 20 working sets
Lats = 8 sets
Traps = 4 sets
Middle back (?) = 8 sets
Posterior Delts = 4 sets.

WEDNESDAY - Total 20 Working Sets
Quads - 12 sets.
Hamstrings - 12 sets
Glutes - 8 sets
Calves 4 sets.

THURSDAY -Total 24 Working sets (+ abs)
Chest = 12 sets
Shoulders = 12 sets

FRIDAY - 24 working sets
Lats = 12 sets
Traps = 8 sets
Biceps = 8 sets.



45-60 seconds rest between sets.

All feedback welcome.

[Galindo62]

Well by no means is that high volume. I mean your only doing three chest workouts on Monday. Haven't finished reading everything else.

[AfteraDream]

Include Deads in your workout, do french presses for triceps instead of rope pulldowns and dumbbell flies instead of pec machine..

[wilko2812]

Originally Posted by Galindo62

Well by no means is that high volume. I mean your only doing three chest workouts on Monday. Haven't finished reading everything else.

Thanks, reps.

Well i find ~ 12 sets to my optimum, i thought that was fairly high volume,, but thanks.

[wilko2812]

Originally Posted by AfteraDream

Include Deads in your workout, do french presses for triceps instead of rope pulldowns and dumbbell flies instead of pec machine..

I can't deadlift, bad lower back,, also can't follow legs with deadlifts.

Will take into acount french press.

Already doing flies.

The idea of the pec machine on monday is that monday is a relatively heavy day.
Which obviously flies are not designed for.

EDIT : REPS

[Galindo62]

Originally Posted by Galindo62

Well by no means is that high volume. I mean your only doing three chest workouts on Monday. Haven't finished reading everything else.

Ok so after reading everything, its a high volume week overall, but didn't see anything overall to bad. If you say you respond well to volume then try it out see how it goes.

[JAY-]

agree with above posts, looks like a high volume split, not wasting a day on arms either, cant see any conflicting muscle groups and just a tad harsh on the triceps but looks good if they can take a beating!

[wilko2812]

Originally Posted by JAY-

agree with above posts, looks like a high volume split, not wasting a day on arms either, cant see any conflicting muscle groups and just a tad harsh on the triceps but looks good if they can take a beating!

I don't feel it's too heavy on tris, as a more traditional split would perhaps include a chest day, a shoulders day and maybe an arms day, which would mean the tri's would be hit 3 times a week. Using this programme it is only 2 days a week.

Thanks for your input.

[JAY-]

Originally Posted by wilko2812

I don't feel it's too heavy on tris, as a more traditional split would perhaps include a chest day, a shoulders day and maybe an arms day, which would mean the tri's would be hit 3 times a week. Using this programme it is only 2 days a week.

Thanks for your input.

yeahh its just the 2 bench days and shoulder day included with a tricep session aswel, just looked like alot.. give it a go an find out!

[wilko2812]

Originally Posted by JAY-

yeahh its just the 2 bench days and shoulder day included with a tricep session aswel, just looked like alot.. give it a go an find out!

Well I don't bench on both chest days, just on monday.
Monday is a press day.
Friday is more of a fly type day.

[JAY-]

yes u are right! my bad, werent reading properly!

sorry about that! must of scrolled down n not seen the monday was different to wednesday, thought they were the same day if that makes sense...

[wilko2812]

haha no worries,, I had thought of that, and two pressing days would be too heavy on the shoulders also.
Which is why i chose to split the two days the way I did.

[wilko2812]

bump

[lynkkkkk]

Could try some rear shoulder raises on shoulder day?

[Dawes]

Have you tried super sets?
For chest for example you could try
Dumbell chest press X8
Then straight onto Fly's without rest X8
Then do like a 30 second rest and do it again.
Not extremely well explained but works pretty well.

[AfteraDream]

Originally Posted by wilko2812

I can't deadlift, bad lower back,, also can't follow legs with deadlifts.

Will take into acount french press.

Already doing flies.

The idea of the pec machine on monday is that monday is a relatively heavy day.
Which obviously flies are not designed for.

EDIT : REPS

No deads? That sucks... such a great exercise..

[wilko2812]

Originally Posted by lynkkkkk

Could try some rear shoulder raises on shoulder day?

Doing rear delts with back,, i've always found this useful, as I find you use them in rows etc.
Do you think it would be over doing it twice a week?

[wilko2812]

Originally Posted by Dawes

Have you tried super sets?
For chest for example you could try
Dumbell chest press X8
Then straight onto Fly's without rest X8
Then do like a 30 second rest and do it again.
Not extremely well explained but works pretty well.

I get what you mean, I'll take that into account, thanks.

[xHoward]

Hey if it works it works.


Personally for squats I would have one heavy set of 5 reps and finish of with a 20 rep set.