Hey guys, just looking for advice on my routine and whether there is anything wrong with it. If so, could you please detail what exactly is wrong with it? Thanks!
Day 1: Chest and Triceps
Incline Press 4x10-12
Flat Bench 4x10-12
Chest Flies 4x10-12
DB Pullovers 4x10-12
Tricep Pushdown 4x10-12
Overhead Tricep Ext 4x10-12
Day 2: Back and Biceps
Lat Pulldown 4x10-12
Straight-Arm Pulldown 4x10-12
Bent Over Row 4x10-12
Cable Row 4x10-12
Lat Pulldown Behind the Neck 4x10-12
Face Pull 4x10-12
Bicep Curls 4x10-12
Hammer Curls 4x10-12
Day 3: Legs
Lunges 5x10-12
Leg Ext 5x10-12
Romanian DL 5x10-12
Hamstring Curls 5x10-12
Calf Raise 5x10-12
Day 4: Shoulders
Military Press 4x10-12
Front Raises 4x10-12
Lateral Raise 4x10-12
Rear Delt Fly 4x10-12
Face Pull 4x10-12
Day 5: Arms
Skullcrushers 4x10-12
Overhead Tricep Ext 4x10-12
Tricep Kickback 4x10-12
DB Bicep Curls 4x10-12
Hammer Curls 4x10-12
BB Bicep Curls 4x10-12
Day 6,7: Rest
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06-10-2018, 08:48 PM #1
Need advice on my routine please!
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06-10-2018, 09:06 PM #2
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Issues
Frequency is all over the place, Front delts 2x, Tri's 3x, Bi's 2x Quads, Hams, Glutes and all your back only 1x?
Arm day in general is probably a waste of time for inexperienced lifters. < And if you are going to do it I'd expect some heavier hitting selection than just kickbacks and skulls.
Then the biggest one, No progression plan.
Don't make your own routine mate, there really is no good reason too5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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06-10-2018, 09:18 PM #3
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06-13-2018, 04:57 PM #4
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06-13-2018, 06:24 PM #5
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06-13-2018, 06:33 PM #6
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06-13-2018, 06:41 PM #7
Your hips and knees will do fine. Almost no wear at All.
Im not sure if your elbows or shoulders will go out first. You are attempting balance with all the face pulls. But your push pull ratio is off and exacerbated by the ridiculous volume for the smallest muscles.
There are other fun things you can do with yourself 5 days a week and you'll only get hairy palms. I'd change it up
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06-13-2018, 07:45 PM #8
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06-15-2018, 12:17 AM #9
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06-15-2018, 12:27 AM #10
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06-15-2018, 01:58 AM #11
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06-15-2018, 03:20 AM #12
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06-15-2018, 03:49 AM #13
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06-15-2018, 04:01 AM #14
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06-15-2018, 04:10 AM #15
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06-15-2018, 04:35 AM #16
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06-15-2018, 07:18 AM #17
Exercises with relatively highly loaded elbow extension:
Incline Press 4x10-12
Flat Bench 4x10-12
Tricep Pushdown 4x10-12
Overhead Tricep Ext 4x10-12
Military Press 4x10-12
Skullcrushers 4x10-12
Overhead Tricep Ext 4x10-12
Tricep Kickback 4x10-12
Exercises with relatively highly loaded elbow flexion:
Bicep Curls 4x10-12
Hammer Curls 4x10-12
DB Bicep Curls 4x10-12
Hammer Curls 4x10-12
BB Bicep Curls 4x10-12
You've got too much extension vs flexion. Stuff like rows, pulldowns etc. doesn't rely as heavily on elbow flexion as any pressing relies on elbow extension (in layman's terms, your triceps contribute to pressing more than your biceps do for pulling)
Your overall volume is also too high, your frequency is too low, the program is a mess.
Yeah you might care more about "having fun" than about actually getting anywhere, but your "fun" workout isn't gonna be good for your elbows.Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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06-15-2018, 02:51 PM #18
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06-16-2018, 12:43 PM #19
I think there is something wrong with your plan.
You should do biceps and triceps for one day in a week, one for shoulders, one day for legs, one day for chest and one day for back and if you want to work 6 days a week then, you should do mix of in one day. I think, it would gove a good body with beautiful muscles.
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