what would you rate my routine /10?

[jajababa]

just curious

mon:tirs chest
bench press 3x 8-12
skull cruchers 3x-8-12
dumbbell flys 3x 8-12
dips 3x8-12


tues: legs
squats 3x 8-12
glute ham rise 3x 8-12
weighted calf rises 3x 8-12
hack squats 3x 8-12
lying leg curls 3x 8-12
seated calve press 3x8-12
weighted crunches 3x til failure

wen: rest

thur:traps and delts
overhead press 3x 8-12
front rise 3x8-12
lateral rise 3x8-12
rear rise 3x 8-12
shrugs 3x8-12
weighted calves 5x8-12
weighted crunches 3x til failure

fir:biceps lats
deadlifts 3x8-12
pull ups 3x-til failure
bent over rows 3x8-12
t bar rows 3x 8-12
hammer curls 3x 8-12
barbell curls 3x8-12

sat:rest

sun:rest

if anything i should change add - id appreciate replies thanks in advance

[JACKSonvIllEr]

just curious

mon:tirs chest abs
decline bench press 3x8-12
incline bench press 3x8-12
weighted crunches 3x til failure
skull cruchers 3x-8-12
dumbbell flys 3x 8-12
dips 3x8-12
weighted bicycles 3x-til failure

tues: legs
squats 3x 8-12
glute ham rise 3x 8-12
weighted calf rises 3x 8-12
weighted lunges 3x 8-12
hack squats 3x 8-12
lying leg curls 3x 8-12
seated calve press 3x8-12


wen: rest

thur:traps and delts
overhead press 3x 8-12
front rise 3x8-12
lateral rise 3x8-12
rear rise 3x 8-12
upright row 3x 8-12
shrugs 3x8-12
weighted calves 5x8-12


fir:biceps lats
pull ups 3x-til failure
chin ups 3xtil failure
bent over rows 3x8-12
t bar rows 3x 8-12
deadlifts 3x 8-12
concentrations curls 3x 8-12
hammer curls 3x 8-12

sat:rest

sun:rest

if anything i should change add - id appreciate replies thanks in advance

too much volume for chest and shoulders. and on back day i recommend doing deadlifts first

[jajababa]

too much volume for chest and shoulders. and on back day i recommend doing deadlifts first

thanks

edit:what exceirses would you recommend i take out of delt and chest day?

[Donovan93]

I'd recommend Dumbbell presses instead of the incline/decline bench press.

[slipstrm15]

I think your chest day could be alright depending on how much volume you're used to. However, there are a few things I'd recommend changing and you can see how it goes.

1. I'd leave your abs until the end of an exercise day but NOT the day before legs. You need your abs fresh and ready to stabilize you during squats

2. I'd personally put all calf work at the end of leg day.

3. cut out either lateral raises or upright rows from shoulder (or rotate them each week)

4. DEFINITELY do deadlifts first on back day. Or at least not as the fourth exercise. I'd also personally do my lifts to failure on back day at the end of my workout

Overall it seems like you've got some solid stuff to work with just need to tune up a bit. Lemme know what you think.

[zipl3r]

need some barbell curls on bicep day and deadlifts should be first or second to pull ups on that day also

[jajababa]

I think your chest day could be alright depending on how much volume you're used to. However, there are a few things I'd recommend changing and you can see how it goes.

1. I'd leave your abs until the end of an exercise day but NOT the day before legs. You need your abs fresh and ready to stabilize you during squats

2. I'd personally put all calf work at the end of leg day.

3. cut out either lateral raises or upright rows from shoulder (or rotate them each week)

4. DEFINITELY do deadlifts first on back day. Or at least not as the fourth exercise. I'd also personally do my lifts to failure on back day at the end of my workout

Overall it seems like you've got some solid stuff to work with just need to tune up a bit. Lemme know what you think.

hey i changed my routine does it look alright? would my abs recover fast enough to do them twice a week? also should i add another trap excerise on trap/delt day?

[jake1224]

curlless/10

legvolumetoohigh/10

[jajababa]

curlless/10

legvolumetoohigh/10

hows it look now?

[MikeW259]

hows it look now?

8/10...Not bad!

For tri's...Try Tricep pressdowns aswell...I suggest either a flat bar or rope.

He is correct. Dont do abs before legs. On leg days...be sure to warm up your legs with a little stretching and/or riding the bike. Your leg load is a bit high aswell,(Actually...all your workouts are pretty extreme) you might wanna consider lowering how many things you do to prevent overtraining(I like 3-4 exercises...3 sets), or get some damn good creatine.

If you would like to see some routines that have worked for me so far...Check out scott herman fitness on Youtube and try his routines...they work pretty well.

[majortak]

Where the f*ck are your deadlifts bwoy?

[jajababa]

Where the f*ck are your deadlifts bwoy?

right in bicep lats day lulz

[musclefreak69]

your routine is a solid 4/10

[Larinorr]

too much volume for chest and shoulders. and on back day i recommend doing deadlifts first

deads on back day. Lolwut?


OP: Your doing chest on international chest day, switch legs to monday.

[jajababa]

deads on back day. Lolwut?


OP: Your doing chest on international chest day, switch legs to monday.

but dont i need more time for upper body to rest if i switch the 2?

[jajababa]

your routine is a solid 4/10

what should i change about it?

[musclefreak69]

everythin write a new one

[jajababa]

everythin write a new one

can you point out a few things?

[majortak]

right in bicep lats day lulz

yeah that's what i thawght bwoy

[shaneee]

saw chest and tri's on same day and saw back/bi's on same day and stopped reading

[jajababa]

yeah that's what i thawght bwoy

werent u asking were deadlifts were lulz

[jajababa]

saw chest and tri's on same day and saw back/bi's on same day and stopped reading

arent they used together in most movements ? why not do them same day?

[JACKSonvIllEr]

deads on back day. Lolwut?

???