I've modified a routine by looking alternatives for what I can't do in my homegym. I can't deadlift or squat because of back issues. Keep in mind this was a routine favoring strength/power over aesthetics, but I added some shoulder accessories to leg day. Looking for reviews;
Push:
DB Chest Press 4x8
DB Incline Chest Press 4x7
DB Flies 3x12
Incline Flies 3x12
Weighted Dips 3x8
Lying Triceps Extension 4x12
Pull:
Weighted Pull-ups/Chin-ups 4x8
DB Rows 4x8
Shrug 4x8
Curl 3x12
Back Hyper 3x10
Legs:
Calf Raise 3x15
Weighted Lunges
Hip Thrusts 4x12
Single Leg Squat (Bodyweight) 4x8
OHP 3x12
Lateral Raise 3x15
Rear Delt Flies 3x15
Also do lots of ab work like leg raises, planks, ab wheel rollouts 4 days a week. My biggest issue is lower body, since I can't do things like back squats and leg presses are the most difficult thing to replicate in a homegym. I workout 6 days a week.
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Thread: Critique my workout routine
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09-25-2021, 08:59 AM #1
Critique my workout routine
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09-25-2021, 09:10 AM #2
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09-25-2021, 09:27 AM #3
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09-25-2021, 09:36 AM #4
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09-25-2021, 09:43 AM #5
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09-25-2021, 09:44 AM #6
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09-25-2021, 09:45 AM #7
Paul Carter Mass Routine
Day 1 – Push
A. Chest Pressing Movement
B. Chest Isolation Movement
C. Shoulder Pressing Movement
D. Shoulder Isolation Movement
E. Triceps Movement (compound variation)
F. Triceps Movement (isolation variation)
Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.
Day 2 – Pull
A. Vertical Pulling Movement
B. Another Vertical Pulling Movement
C. Horizontal Pulling Movement
D. Another Horizontal Pulling Movement
E. 2 Biceps Movements (pretty much all curl variations)
Day 3 – Legs
A. Quad Isolation Movement
B. Quad Compound Movement
C. Hamstring Isolation Movement
D. Hamstring Compound Movement
E. 2 Calf Movements▪█─────█▪ Equipment Crew #53 ▪█─────█▪
^^^^^^^ 6' 6" and Over Crew ^^^^^^^
------------- No Vax Crew ----------------
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09-25-2021, 10:27 AM #8
1. Should I add alternative movements or complementary exercises, and why? Geniunely curious
I'd split up some of the stuff you're doing on each day into the 2 days, change some rep ranges and maybe switch some alternate exercises where appropriate. It's not really a strength program so I wouldn't worry too much about rep ranges. Tbh I don't care to debate the why of it all.
2. Yeah didn't plan much on that. Any suggestions?
For ex, I wouldn't do dips after flies personally, start leg day with calf raises or do OHP towards the end of leg day or on leg day at all. You shouldn't have so much volume on Push day that you can't fit OHP there.
3. Again, what would you suggest? I'm thinking about adding hang cleans but probably doesn't cut it enough
I'd do less on push day first of all (see above), and then prob do a little more row variations then vertical pulling, maybe add a couple sets of db lat pullovers.
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09-25-2021, 10:35 AM #9
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09-25-2021, 10:38 AM #10
Good news! You don’t have to do any kind of pull from the floor to build up the ass and hams or lower back.
The absolute best exercise for the glutes/proximal hams/erectors is loaded back extensions. I made a post about it with a linked study as well, in the exercise forum.
However, I would consult a sports physio before you do ANYTHING that could potentially piss off your back. That includes OHP since your erectors are involved pretty heavily there too.
But, you should find a way to strengthen them. Some low impact stuff I program is paused bird dogs. Low impact, perfect form and breathing each rep. Hell, I still do them myself.
Practicing the hinge pattern is a must as well. Bodyweight good mornings are great for this, stopping just shy of discomfort.
Just my 2 cents.Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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09-25-2021, 11:15 AM #11
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