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  1. #1
    Registered User dairycorncarne's Avatar
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    Need advice on my routine please!

    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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  2. #2
    Registered User WolfRose7's Avatar
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    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 too
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  3. #3
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by WolfRose7 View Post
    Issues

    Don't make your own routine mate, there really is no good reason too
    This...
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  4. #4
    Registered User dairycorncarne's Avatar
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    Originally Posted by WolfRose7 View Post
    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 too
    Hey man thanks for replying. I agree that this routine won't get me the best results, but it is enjoyable to do. Is it at the very least safe to continue doing for enjoyment purposes?
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  5. #5
    Banned LactoseTolerant's Avatar
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    That's a pretty low bar you've set.
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  6. #6
    Registered User dairycorncarne's Avatar
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    Originally Posted by LactoseTolerant View Post
    That's a pretty low bar you've set.
    Low bar for what?

    I concede that this routine might not be the best for results.

    Enjoyment is highly subjective though.
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  7. #7
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    Originally Posted by dairycorncarne View Post
    is it at the very least safe to continue doing for enjoyment purposes?
    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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  8. #8
    Registered User dairycorncarne's Avatar
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    Originally Posted by maddog352002 View Post
    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
    Thanks for the reply. So continuing this routine would be putting my elbows and shoulders at risk?
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  9. #9
    Registered User dairycorncarne's Avatar
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    Any other opinions?
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  10. #10
    Moderator SuffolkPunch's Avatar
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    Originally Posted by dairycorncarne View Post
    I concede that this routine might not be the best for results.

    Enjoyment is highly subjective though.
    Why do you need our opinion then?

    I wouldn't enjoy it knowing that I'm wasting a lot of potential but then I'm results driven - YMMV.
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  11. #11
    Registered User dairycorncarne's Avatar
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    Originally Posted by SuffolkPunch View Post
    Why do you need our opinion then?

    I wouldn't enjoy it knowing that I'm wasting a lot of potential but then I'm results driven - YMMV.
    On whether it's safe enough for long term use
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  12. #12
    Team Monkey Arms TheGymJim's Avatar
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    Originally Posted by dairycorncarne View Post
    On whether it's safe enough for long term use
    I've got golfer's elbow and forearm tendinitis just from reading it.
    Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg

    log: https://forum.bodybuilding.com/showthread.php?t=174500821

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  13. #13
    Moderator SuffolkPunch's Avatar
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    Just apply Davis' principles of exercise balance - that's all I would do if it were my routine.
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  14. #14
    Registered User dairycorncarne's Avatar
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    Originally Posted by TheGymJim View Post
    I've got golfer's elbow and forearm tendinitis just from reading it.
    Thanks for replying. I would like to know why that is the case though? Just so I can learn. Cheers.
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  15. #15
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    Originally Posted by dairycorncarne View Post
    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
    Ditch the pullovers and do DIPS
    Ditch overhead extensions and do Close Grip Presses
    Ditch Behind the neck pulldowns or ANY behind the neck stuff for that matter
    Ditch Lunges and do Squats or Leg Presses

    Why do you like the number 4 so much?
    Second by second, you lose the opportunity of becoming the person you want to be.
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  16. #16
    Registered User dairycorncarne's Avatar
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    Originally Posted by BIGNHYOOGE View Post
    Ditch the pullovers and do DIPS
    Ditch overhead extensions and do Close Grip Presses
    Ditch Behind the neck pulldowns or ANY behind the neck stuff for that matter
    Ditch Lunges and do Squats or Leg Presses

    Why do you like the number 4 so much?
    The guys above are saying I will injure my elbows, but doesn't your suggestion have even more elbow work?
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  17. #17
    Team Monkey Arms TheGymJim's Avatar
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    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

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  18. #18
    Registered User dairycorncarne's Avatar
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    Originally Posted by TheGymJim View Post
    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.
    Exactly what I was looking for. Thanks dude, appreciate it. I'm gonna drop this ASAP and go with something in the stickies.
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  19. #19
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    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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