Critique My Routine Please

**user3212465** · 06-13-2005, 05:54 AM

All Excercises will be done with Max Weight with failure on the 6-8th rep all-out except for warmup sets of course.

(Day 1)

***CHEST***
Dumbell Press 2 x 6-8 (2-3 Warmup Sets)
Incline Dumbell Press 2 x 6-8 (1-2 Warmup Sets)

***BICEPS***
Barbell Curl 2 x 6-8 (1-2 Warmup Sets)
Hammer Curl 2 x 6-8 (1-2 Warmup Sets)

(Day 2)

***BACK***
Barbell Rows 2 x 6-8 (2-3 Warmup Sets)
Deadlifts 2 x 6-8 (1-2 Warmup Sets)

***LATS***
Wide-Grip Lat Pulldown 2 x 6-8 (1-2 Warmup Sets)

***TRICEPS***
Tricep Extensions 2 x 6-8 (1-2 Warmup Sets)
Close Grip Bench Press 2 x 6-8 (1-2 Warmup Sets)

(Day 3)

***SHOULDERS***
Shoulder Press 2 x 6-8 (2-3 Warmup Sets)
Arnold Press 2 x 6-8 (1-2 Warmup Sets)

***TRAPS***
Barbell Shrugs 2 x 6-8 (1-2 Warmup Sets)

(Day 4)

***LEGS***
Box Squats 2 x 6-8 (2-3 Warmup Sets)
Leg Press 2 x 6-8 (2-3 Warmup Sets)
Lying Leg Curls 2 x 6-8 (1-2 Warmup Sets)
Seated Calve Raises 2 x 6-8 (1-2 Warmup Sets)

***OFF-DAYS***
Low Intensity Cardio 45-60 Minutes at 3.5 mph on 6-8.0 incline

**2Ripped4U** · 06-13-2005, 06:11 AM

okay how about some:stats,supplements,bulking or cutting,etc. then it'll be easier to critque this routine

**user3212465** · 06-13-2005, 06:18 AM

Age: 17
Height: 5'8-9
Weight: 150 (weighed myself this morning and it said 145...?)

Supplements: Centrum MultiVitamin; ON 100% Whey; Flax Seed Oil Capsule; Mono Creatine

Goal: Pack on Lean Mass while keeping bf% low (I was told by some people that my body will even out if I eat big, but do cardio since I'm small right now)

**2Ripped4U** · 06-13-2005, 06:28 AM

Originally Posted by sdp

All Excercises will be done with Max Weight with failure on the 6-8th rep all-out except for warmup sets of course.

(Day 1)

***CHEST***
Dumbell Press 2 x 6-8 (2-3 Warmup Sets)
Incline Dumbell Press 2 x 6-8 (1-2 Warmup Sets)

HOW ABOUT SOME PUSHUPS 3XFAILURE AND FLYS 2X8.DO ONLY ONE WARMUP SET FOR AN EXERCISE.

***BICEPS***
Barbell Curl 2 x 6-8
Hammer Curl 2 x 6-8

I WANNA SEE ANOTHER EXERCISE HERE

(Day 2)

***BACK***
Barbell Rows 2 x 6-8
Deadlifts 2 x 6-8

***LATS***
Wide-Grip Lat Pulldown 2 x 6-8
ONE MORE HERE TOO BENT OVER ROWS

***TRICEPS***
Tricep Extensions 2 x 6-8
Close Grip Bench Press 2 x 6-8
DIPS ARE A MUST HERE

(Day 3)

***SHOULDERS***
Shoulder Press 2 x 6-8
Arnold Press 2 x 6-8
MILITARY PRESS 3X8

***TRAPS***
Barbell Shrugs 2 x 6-8

(Day 4)

***LEGS***
Box Squats 2 x 6-8
Leg Press 2 x 6-8
Lying Leg Curls 2 x 6-8
Seated Calve Raises 2 x 6-8
LOOKS GOOD

***OFF-DAYS***
Low Intensity Cardio 45-60 Minutes at 3.5 mph on 6-8.0 incline

answers in CaPs

**juanca** · 06-13-2005, 06:44 AM

2RFU-

pushups???

are you serious bro?

bb curls & hammer curls, all you really need honestly.

bb rows ARE bent over bb rows

Dips are deffinetely a must, but why not tell him to replace the far inferior tricep extension in place of dips?

shoulder press in most cases is military press basically

sorry, i just wanted to help clear some things up for you

JC

**2Ripped4U** · 06-13-2005, 06:48 AM

Originally Posted by juanca

2RFU-

pushups???

are you serious bro?

bb curls & hammer curls, all you really need honestly.

bb rows ARE bent over bb rows

Dips are deffinetely a must, but why not tell him to replace the far inferior tricep extension in place of dips?

shoulder press in most cases is military press basically

sorry, i just wanted to help clear some things up for you

JC

Pushups yea I used to do them...I dunno JC I've been out of it lately

**user3212465** · 06-13-2005, 06:49 AM

Originally Posted by 2Ripped4U

answers in CaPs

I was told by KhanPaulsen that I should keep my excercises to 2 per body part w/ 2 sets of 6-8 of failure - the 2 sets would be working sets where I go all out. what do you think?

**2Ripped4U** · 06-13-2005, 06:50 AM

Originally Posted by sdp

I was told by KhanPaulsen that I should keep my excercises to 2 per body part w/ 2 sets of 6-8 of failure - the 2 sets would be working sets where I go all out. what do you think?

yes,that is good advice that is what I do most of the time,and btw JC thanks for correcting me

**user3212465** · 06-13-2005, 06:50 AM

Thanks Juanca, Okay I'll replace the tricep extensions with dips - I can only do body weight though...is that okay? btw how do you do weighted dips?

Originally Posted by juanca

2RFU-

pushups???

are you serious bro?

bb curls & hammer curls, all you really need honestly.

bb rows ARE bent over bb rows

Dips are deffinetely a must, but why not tell him to replace the far inferior tricep extension in place of dips?

shoulder press in most cases is military press basically

sorry, i just wanted to help clear some things up for you

JC

**2Ripped4U** · 06-13-2005, 06:53 AM

Originally Posted by sdp

Thanks Juanca, Okay I'll replace the tricep extensions with dips - I can only do body weight though...is that okay? btw how do you do weighted dips?

Weighted dips are as the same as regular dips just with a weight on your lap

**juanca** · 06-13-2005, 06:54 AM

Originally Posted by sdp

All Excercises will be done with Max Weight with failure on the 6-8th rep all-out except for warmup sets of course.

(Day 1)

***CHEST***
Dumbell Press 2 x 6-8 (2-3 Warmup Sets)
Incline Dumbell Press 2 x 6-8 (1-2 Warmup Sets)

***BICEPS***
Barbell Curl 2 x 6-8 (1-2 Warmup Sets)
Hammer Curl 2 x 6-8 (1-2 Warmup Sets)

PERFECT, IMO. JUST REMEMBER TO TRY AND PUSH WITH YOUR PECS AND NOT WITH YOUR DELTS. BASICALLY, JUST DONT LOCK OUT, CONCENTRATE ON THE BOTTOM HALF OF THE PRESS MORE AND DONT GO TO FULL EXTENSION.
ALSO, 1 MINOR QUESTION, YOUR REPS ON WU SETS, YOU DO GO HIGHER THAN 6-8 RITE? PROBABLY AROUND 8-10 RITE? OR WHAT DO YOU DO? EITHER WAY, JUST A FYI, IT SHOULD BE LIGHTER THAN YOUR WORKING SETS AS YOU WANNA PYRAMID UP FOR MAX EFFORT ON YOUR 2 WORK SETS.

(Day 2)

***BACK***
Barbell Rows 2 x 6-8 (2-3 Warmup Sets)
Deadlifts 2 x 6-8 (1-2 Warmup Sets)

***LATS***
Wide-Grip Lat Pulldown 2 x 6-8 (1-2 Warmup Sets)

***TRICEPS***
Tricep Extensions 2 x 6-8 (1-2 Warmup Sets)
Close Grip Bench Press 2 x 6-8 (1-2 Warmup Sets)
LOOKS GOOD TOO. BB ROWS, DEADS.
PULLDOWNS, EHHH, DO PULLUPS IF YOU CAN, IF NOT WORK UP TO THEM BY DOING PULLDOWNS FIRST, BUT LOOK TO MAKE THE CHANGE.
DITCH TRICEP XTENSIONS AND DO DIPS & CGBP.

(Day 3)

***SHOULDERS***
Shoulder Press 2 x 6-8 (2-3 Warmup Sets)
Arnold Press 2 x 6-8 (1-2 Warmup Sets)

***TRAPS***
Barbell Shrugs 2 x 6-8 (1-2 Warmup Sets)
DO BTB SHOULDER PRESS, A FAR BETTER ANTERIOR/POSTERIOR DELT BUILDER IN PLACE OF SHOULDER PRESS, ONLY GO TO EAR LEVEL.
DITCH ARNOLDS AND DO REVERSE GRIP SHOULDER PRESS.
SHRUGS?? EHH, IT DEPENDS, IF YOU WANT, GO EXTREMELY HEAVY ON DEADS AND REALLY LOCKOUT AT THE TOP AND CALL IT ENOUGH FOR TRAPS AND INSTEAD ADD IN A LATERAL RAISE ON DELT DAY IN STEAD OF SHRUGS.
OR, YOU CAN DO SHRUGS, BUT ID SUGGEST DOING HIGHER REPS, WITH SHRUGS, ITS BETTER TO GET A GOOD CONTRACTION AND TRAPS TEND TO RESPOND TO HIGHER REPS(10-12)

(Day 4)

***LEGS***
Box Squats 2 x 6-8 (2-3 Warmup Sets)
Leg Press 2 x 6-8 (2-3 Warmup Sets)
Lying Leg Curls 2 x 6-8 (1-2 Warmup Sets)
Seated Calve Raises 2 x 6-8 (1-2 Warmup Sets)
LOOKS GOOD

***OFF-DAYS***
Low Intensity Cardio 45-60 Minutes at 3.5 mph on 6-8.0 incline
PERFECT

i like your routine & cardio set up, cardio is the exact same i do(its a bitch to finish bro, the incline really makes it soo dificult). but i like the max effort on every set, i train the same way, thats why your using low volume and not doing more than 2 or 3 exercises per body part. i like it, not too many changes to make, but ill put my thoughts in CAPS as doing so is now the cool thing to do

(btw, khan started the whole CAPS revolution

)

JC

**juanca** · 06-13-2005, 07:03 AM

Originally Posted by 2Ripped4U

Weighted dips are as the same as regular dips just with a weight on your lap

weight on your lap??

dude, you didnt get your 8hours of sleep last nite did you?

SDP- you need a dipping belt, its basically a little belt you strap around your waist with a iron chain hanging from it, you attach the plates to the chain and you do your dips, chins, pullups weighted.

JC

**popeye_99** · 06-13-2005, 07:07 AM

Originally Posted by juanca

weight on your lap??

dude, you didnt get your 8hours of sleep last nite did you?

SDP- you need a dipping belt, its basically a little belt you strap around your waist with a iron chain hanging from it, you attach the plates to the chain and you do your dips, chins, pullups weighted.

JC

Or you can improvise and do dips with a hot chick on your back. Now that's a hard workout!!!

**user3212465** · 06-13-2005, 07:11 AM

Hey thanks JC - for dips is it alright to do bench dips? Because with those I can do weighted

Also what's BTB Shoulder Press?

Also, yes my warmup sets are in the 8-10 rep range and are lower weight pyramiding up. For example dumbell press:

25 lbs - 12 reps
35 lbs - 10 reps
40 lbs - 8 reps
50 lbs - 6-8 reps (working set)
55 lbs (if I can do it today will be a PR) - 6-8 reps (working set)

**MrTestosterone** · 06-13-2005, 07:13 AM

Originally Posted by sdp

Also what's BTB Shoulder Press?

Behind the neck shoulder press is what he meant. Lift a bar overhead, place it on your shoulders like you are about to squat and push it up and down using your shoulders only (NO LEG MOVEMENT)!

**2Ripped4U** · 06-13-2005, 07:14 AM

Originally Posted by juanca

weight on your lap??

dude, you didnt get your 8hours of sleep last nite did you?

SDP- you need a dipping belt, its basically a little belt you strap around your waist with a iron chain hanging from it, you attach the plates to the chain and you do your dips, chins, pullups weighted.

JC

I do dips on a bench though,and I only got 6 lol

**popeye_99** · 06-13-2005, 07:15 AM

[QUOTE=2Ripped4U]I do dips on a bench though,and I only got 6 lol[/QUOTE}

What weight did you use for those 6?

I did 6 reps of bench dips with 60kg on my lap

**2Ripped4U** · 06-13-2005, 07:17 AM

no I meant 6hrs sleep,but I can do only 50pds of 8 reps

**popeye_99** · 06-13-2005, 07:19 AM

Originally Posted by 2Ripped4U

no I meant 6hrs sleep,but I can do only 50pds of 8 reps

60kg = 135lbs for 6 reps (and I have **** tris

). 50lbs for 8 is not bad though!!!

**juanca** · 06-13-2005, 07:21 AM

oh thats true, i was forgetting about bench dips, sorry

hey popeye!, good to see you back bro!, or wait, should i say mr testosterone

JC

p.s.-o and about BehindTheNeck shoulder press, only lower the bar to ear level, dont go past that.

**2Ripped4U** · 06-13-2005, 07:21 AM

Originally Posted by popeye_99

60kg = 135lbs for 6 reps (and I have **** tris

). 50lbs for 8 is not bad though!!!

lol compared to you ya right!But then again I've only been lifting for around 4 months

**MrTestosterone** · 06-13-2005, 07:22 AM

Originally Posted by 2Ripped4U

lol compared to you ya right!But then again I've only been lifting for around 4 months

I've only been lifting hard ass since Christmas, put on almost 3 stone since then, I first touched a weight about a year ago, but I was doing chesst and bicepts

every day then!!!!!!!

**user3212465** · 06-13-2005, 07:31 AM

Are the two excercises I put for biceps good enough? I don't want to undertrain, nor do I want to overtrain. My biceps need a good shock since they are not growing. BTW when i was making eggs I went to pour some skim milk into my egg whites and realized it went bad...IT WAS GROSS I had to stand there for 10 minutes scooping out the chunks of milk :-\

Also...do you guys think I should combine some body parts to make it a 3 day routine where I can sneak in cardio on Tues, Thurs, and Sat?

**juanca** · 06-13-2005, 07:36 AM

IMPO, bb curls and hammers is all you really need.

as long as you go as heavy as possible while maintaining good form on them, your arms should go. nothing builds arm mass like bb curls.

and hammers are a nice addition as well, since they add a nice amount of detail to your bicep as well as work your forearms.

JC

**Boridi** · 06-13-2005, 07:38 AM

need a better shoulder workout... you have 2 exercises, both are for front delts... did your body come without side and rear delts?

**user3212465** · 06-13-2005, 07:50 AM

Originally Posted by Boridi

need a better shoulder workout... you have 2 exercises, both are for front delts... did your body come without side and rear delts?

What excercises do you suggest? I was thinking about adding some front lateral raises...what do you think

**Boridi** · 06-13-2005, 07:55 AM

upright rows
side laterals
bent over rear laterals
face pulls

etc.

**juanca** · 06-13-2005, 07:58 AM

SDP, im sure you know through khan's advice that big heavy compounds are what build mass rite now.
doing endless set of laterals and front raises wont do much.

also, BTN and reverse grip shoulder press are NOT only anterior delt builders, they are mainly anterior AND posterior delt movers.

that is why i suggested that those 2 are all you need, BUT, if you wanted to, take out shrugs and add in 1 set of side laterals.

doing endless sets of side laterals wont make you any bigger, trust me, i see it not myself.

JC

**user3212465** · 06-13-2005, 07:59 AM

do you guys think I should combine some body parts to make it a 3 day routine where I can sneak in cardio on Tues, Thurs, and Sat?

**juanca** · 06-13-2005, 08:02 AM

NO, stay with 4 days.

your 5"9 and 145lbs, which means you probably are very skinny for your height.
doing some cardio will help your LBM gains while you build your foundation, BUT, dont take it overboard.
you arent gonna add 20lbs of muscle while dropping from whatever bf% you are now to, lets say 5%, ok?

1 or 2 sessions a week, of low intensity is enough.
drink your green tea, follow your diet(which ill assume you allready got khan to help you rite?

) and you should be fine.
routine looks good, make those small changes i suggested, and voila.

JC

Thread: Critique My Routine Please

Thread Tools

Search Thread

Critique My Routine Please

Bookmarks

Bookmarks

Posting Permissions