Critique My Routine - UK-Muscle Body Building Community

dave20 · 21-04-2006, 11:24 AM

Take a look at my new routine:

MON Chest
Press ups
Dips
Incline dumbell press
Flat bumbell press

TUE Back
Wide grip pull ups
Bent Over Row
Pull downs to the front
Seated Row
(Deads every other week)

WED Shoulders
Infront barbell press
Seated Dumbell Press
Standing bumbell flys
Cable Seated Rear Lateral Raise
Dumbell shrugs

Thursday - Rest

Friday Arms
Scull crushers
Cable Push downs
Seated Dumbell Curls
Precher curls

Saturday Legs
Squats (6 sets)
Leg Extensions (4 dropsets)
Calf Raises

Sunday - REST!

Most excercises i do 4 sets 8-10 reps

What you you lot think? Too Little? Too Much?

All Advice apprechiated!

**big** · 21-04-2006, 01:11 PM

It will most likely be far too much if you're giving it any kind of intensity.

What routine in the past have you gained the best on?

dave20 · 21-04-2006, 01:57 PM

well i did actually gain quite well on a routine similar to the above... same sort of amount of exercises...

I have always thought i was slightly overtraining as my gains have been very very slow recently.

Does this look better?

MON Chest/tri's
Dips
Incline dumbell press
Flat bumbell press
Cable Push downs

TUE Back/Bi's
Wide grip pull ups
Bent Over Row
Pull downs to the front
Seated Row
(Deads every other week)
Precher curls

WED Shoulders
Infront barbell press
Seated Dumbell Press
Standing bumbell flys
Cable Seated Rear Lateral Raise
Dumbell shrugs

Thursday - Rest

Friday Legs
Squats (6 sets)
Leg Extensions (4 dropsets)
Calf Raises

Saturday - Rest
Sunday - REST!

**big** · 21-04-2006, 05:37 PM

If you are gaining, you won't be overtraining.

When you say your gains are slow, how slow exactly (bodybuilding IS slow unfortunately, so your rate of progress might be perfectly normal)? How much weight are you gaining, and how much are you adding to the bar on your compounds over (say) a 4 week period?

**hackskii** · 21-04-2006, 06:10 PM

Quote:

Originally Posted by dave20

Take a look at my new routine:

MON Chest
Press ups Drop these
Dips
Incline dumbell press
Flat bumbell press

TUE Back
Wide grip pull ups
Bent Over Row
Pull downs to the front No need to do pulldowns if the intensity is there for pullups and pullups are a better exercise. Dont do behind the neck either, bad for the rotator.Seated Row
(Deads every other week)
It is a good idea to do two rowing exericses like a low and mid or high and mid. I notice in contrast of chest you are doing far more than the opposite for back. Chest/front delt, Rhomboid/rear delt should be mixed to be even or injury will result due to muscle inballance.
WED Shoulders
Infront barbell press one or the other here DB or bar
Seated Dumbell Press
Standing bumbell flys
Cable Seated Rear Lateral Raise
Dumbell shrugs if you are doing deads with any intensity you dont need to do shrugs
Thursday - Rest

Friday Arms
Scull crushers
Cable Push downs
Seated Dumbell Curls
Precher curls

Saturday Legs
Squats (6 sets)
Leg Extensions (4 dropsets)
Calf Raises
Could use some leg curls in her so your muscle inballance will be more even.

Sunday - REST!

Most excercises i do 4 sets 8-10 reps

What you you lot think? Too Little? Too Much?

All Advice apprechiated!

See above in Red.

dave20 · 26-04-2006, 02:56 PM

Cheers Scott, I had a feeling i was doing a bit too much...

This is my routine now

MONDAY - CHEST

Incline bench press (4)
Flat bench (4)
Dips (4)

TUESDAY - BACK

Pull ups (4)
Seated Row (4)
Bent Over Row (4)
(DEADS every other week)

WEDNESDAY - SHOULDERS

Seated dumbell press (4)
Standing dumbell fly's (4)
Cable Seated Rear Lateral Raise (4)

THURSDAY - REST

FRIDAY - ARMS

Scull crushers (4)
Cable Push downs (4)
Seated Dumbell Curls (4)
Precher curls (4)

SATURDAY - LEGS

Squats (6)
Leg Extensions (4)
Calf Raises (4)
Leg Curls (4)

SUNDAY - REST

Ill let you know how its done me in a few months!

**hackskii** · 26-04-2006, 03:13 PM

I dont see a problem with that.
But you can add tricep on chest day and all you would need to add would be maybe some standing overhead french curls and that would be it for triceps.
Between the two presses and dips the triceps will be super pre-fetigued and the only isolation would be cool.

Not only that but it gives you another day off for your CNS to recover and muscle rebuilding along with removing the possiblilty of overtraining your triceps.
After all indirectly they will be hit harder than chest (in theory) and they are a smaller muscle.

But above is cool.

Carter · 02-05-2006, 07:34 PM

Hi Scott, ive never gone through my workout with anyone who knows what there talking about before, have produced my workouts through reading up, is it possible if you could evaluate my workout if thats not asking to much?..As you seem to be the man!!

I have trained each week like this for a year a got results! Since finding this website I feel im overtraining, but as this is what im used to any less doesnt feel enough!

Chest & Triceps

BB Bench Press (5)
DB Flies (5)
Incline DB Press (3)
Incline DB Flies (3)

French Press (3)
Cable Pushdowns (3)
Dips (5)

Lats, Biceps & Forearms

Pull-ups (5)
Seated Rows (5)
Pulldowns (3)
DB Rows (3)

Concentration Curls (3)
Reverse Curls (3)
BB 21's (3)
Wrist Curls (5)

Shoulders & Traps

Arnold Press (5)
Front Raise (5)
Lateral Raise (5)

Upright Rows (5)
Shrugs (5)

Legs

Squats (5)
Leg Press (5)
Leg Extensions (5)
Leg Curls (5)

Calve Raises (5)

Would appreciate any advice???

**hackskii** · 02-05-2006, 08:36 PM

Sure, I can help out, but "I" am not the man, there are some that know routines better than myself, but if all is applied then success is not that hard really.
Nothing really has to be perfect.
Below is some corrections in red.
Cheers

Quote:

Originally Posted by Carter

Hi Scott, ive never gone through my workout with anyone who knows what there talking about before, have produced my workouts through reading up, is it possible if you could evaluate my workout if thats not asking to much?..As you seem to be the man!!

I have trained each week like this for a year a got results! Since finding this website I feel im overtraining, but as this is what im used to any less doesnt feel enough!

Chest & Triceps

BB Bench Press (5)
DB Flies (5)
Incline DB Press (3)
Incline DB Flies (3) You can drop these, two compounds and an isolation is alright. Do the flys last when the chest is pumped to aid in facial stretching.

French Press (3)
Cable Pushdowns (3)
Dips (5)
This is fine but, if you incourperate chest in with triceps, you can get away with less triceps, so if this is after chest then you will be overworking your chest from the dips and overworking your triceps from doing triceps after 3 compound exercises of chest.
Unless this is spaced out with enough recouperation in mind like lets say 3 days then this is fine.
If it was day after chest then this would be a no no.
So if this was just after chest, then I would only do bench, inclines, dips and standing french presses, thats it. 3 basic compound exercises is alot of work for the body, the isolation exercises are like window dressing

Lats, Biceps & Forearms

Pull-ups (5)
Seated Rows (5)
Pulldowns (3)
DB Rows (3)
I look at this like angles, I like to do 5 sets for pullups, then do some dead lifts, then some low cable rows then some high or medium cable rows, this will target the whole back with a little overlap.

Concentration Curls (3)
Reverse Curls (3)
BB 21's (3)
Wrist Curls (5)
21's are pretty brutal and I am not so sure you need all that.
I think the hammer curl is superior to the reverse curl myself, due to the reduced weight I really dont think this will do all that much and just some forearm work.
I also like the preacher bench myself due to not being able to cheat and this also forces the biceps to have a good stretch.

Shoulders & Traps

Arnold Press (5)
Front Raise (5)
Lateral Raise (5)
Upright Rows (5)
Shrugs (5)
I dont think you need to do that many sets of front raises and I feel upright rows are superior to front raises for compound sake.
Your rear delt is not getting hit in this mix.
Drop the front raises, cut the upright rows down to about 3 sets max (the presses are the main mass builder for shoulders here).
If you are doing dead lifts on back day I really dont feel that you need shrugs. I did'nt really see much benefit of doing shrugs myself, actually going heavy they were a bit hard on my lower back.
Once I started donig dead lifts all my lifts started going up and my traps grew more in 6 months than the entire year of doing shurgs.

Legs

Squats (5)
Leg Press (5)
Leg Extensions (5)
Leg Curls (5)

Calve Raises (5)

You can get away with this but I would concintrate more energy on the squat for overall size and strength. Might just be the best overall compound exercise there is.

Would appreciate any advice???

You really cant go by how you feel is enough, a good indicator is strength gains.
Some like low volume and high intensity, so they might do 6 sets max for chest and even that just a failure or two on the worksets.
Some of my best gains were just one failure workset for that exercise. All other sets were warming up and getting used to the heavier weight on the way up saving myself.
I would walk out of there and not really feel all that but then again my bench was going up so I know there is something happening in the positive direction.

Generally as a rule, if you do high volume it will be low intensity, if you are doing low volume it is higher intensity.
I am one that feels drop sets, forced reps and the like tend to push the overtraining angle some. Now if it is a shock you are looking for that is another story but for the guys that hammer like this with frequency that would be overtraining for the chemical free guy.

Carter · 05-05-2006, 04:24 PM

Top stuff! Thanks Scott! Will be changing my workout 2day! Also looking in the mirror after reading your advice, my rear delts are definatly lagging! Will be doing some weak point training to try and get them up to speed!

Carter · 05-05-2006, 04:40 PM

What does your workout look like Scott?

Everyone that posts there workouts in the forum need help or advice! The best workouts to learn from would be the people giving advice right?

**hackskii** · 08-05-2006, 03:36 AM

Quote:

Originally Posted by Carter

What does your workout look like Scott?

Everyone that posts there workouts in the forum need help or advice! The best workouts to learn from would be the people giving advice right?

My workouts are not for everyone.
Due to time constraints, I lift 5 days a week and do one bodypart a day, it lasts a total of 20 minutes, thats it.
I get in, get out and put in as much intensity as needed for my worksets.

I overtrained for probably 10 years solid, before I realised more is not better.

21-04-2006, 11:24 AM	#1 (permalink)
dave20 Growing Fast Join Date: Sep 2005 Location: West Mids Posts: 484	Critique My Routine Take a look at my new routine: MON Chest Press ups Dips Incline dumbell press Flat bumbell press TUE Back Wide grip pull ups Bent Over Row Pull downs to the front Seated Row (Deads every other week) WED Shoulders Infront barbell press Seated Dumbell Press Standing bumbell flys Cable Seated Rear Lateral Raise Dumbell shrugs Thursday - Rest Friday Arms Scull crushers Cable Push downs Seated Dumbell Curls Precher curls Saturday Legs Squats (6 sets) Leg Extensions (4 dropsets) Calf Raises Sunday - REST! Most excercises i do 4 sets 8-10 reps What you you lot think? Too Little? Too Much? All Advice apprechiated!

21-04-2006, 01:11 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	It will most likely be far too much if you're giving it any kind of intensity. What routine in the past have you gained the best on? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-04-2006, 05:37 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	If you are gaining, you won't be overtraining. When you say your gains are slow, how slow exactly (bodybuilding IS slow unfortunately, so your rate of progress might be perfectly normal)? How much weight are you gaining, and how much are you adding to the bar on your compounds over (say) a 4 week period? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-04-2006, 03:13 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	I dont see a problem with that. But you can add tricep on chest day and all you would need to add would be maybe some standing overhead french curls and that would be it for triceps. Between the two presses and dips the triceps will be super pre-fetigued and the only isolation would be cool. Not only that but it gives you another day off for your CNS to recover and muscle rebuilding along with removing the possiblilty of overtraining your triceps. After all indirectly they will be hit harder than chest (in theory) and they are a smaller muscle. But above is cool. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-04-2006, 01:57 PM	#3 (permalink)
dave20 Growing Fast Join Date: Sep 2005 Location: West Mids Posts: 484	well i did actually gain quite well on a routine similar to the above... same sort of amount of exercises... I have always thought i was slightly overtraining as my gains have been very very slow recently. Does this look better? MON Chest/tri's Dips Incline dumbell press Flat bumbell press Cable Push downs TUE Back/Bi's Wide grip pull ups Bent Over Row Pull downs to the front Seated Row (Deads every other week) Precher curls WED Shoulders Infront barbell press Seated Dumbell Press Standing bumbell flys Cable Seated Rear Lateral Raise Dumbell shrugs Thursday - Rest Friday Legs Squats (6 sets) Leg Extensions (4 dropsets) Calf Raises Saturday - Rest Sunday - REST!

26-04-2006, 02:56 PM	#6 (permalink)
dave20 Growing Fast Join Date: Sep 2005 Location: West Mids Posts: 484	Cheers Scott, I had a feeling i was doing a bit too much... This is my routine now MONDAY - CHEST Incline bench press (4) Flat bench (4) Dips (4) TUESDAY - BACK Pull ups (4) Seated Row (4) Bent Over Row (4) (DEADS every other week) WEDNESDAY - SHOULDERS Seated dumbell press (4) Standing dumbell fly's (4) Cable Seated Rear Lateral Raise (4) THURSDAY - REST FRIDAY - ARMS Scull crushers (4) Cable Push downs (4) Seated Dumbell Curls (4) Precher curls (4) SATURDAY - LEGS Squats (6) Leg Extensions (4) Calf Raises (4) Leg Curls (4) SUNDAY - REST Ill let you know how its done me in a few months!

02-05-2006, 07:34 PM	#8 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	Hi Scott, ive never gone through my workout with anyone who knows what there talking about before, have produced my workouts through reading up, is it possible if you could evaluate my workout if thats not asking to much?..As you seem to be the man!! I have trained each week like this for a year a got results! Since finding this website I feel im overtraining, but as this is what im used to any less doesnt feel enough! Chest & Triceps BB Bench Press (5) DB Flies (5) Incline DB Press (3) Incline DB Flies (3) French Press (3) Cable Pushdowns (3) Dips (5) Lats, Biceps & Forearms Pull-ups (5) Seated Rows (5) Pulldowns (3) DB Rows (3) Concentration Curls (3) Reverse Curls (3) BB 21's (3) Wrist Curls (5) Shoulders & Traps Arnold Press (5) Front Raise (5) Lateral Raise (5) Upright Rows (5) Shrugs (5) Legs Squats (5) Leg Press (5) Leg Extensions (5) Leg Curls (5) Calve Raises (5) Would appreciate any advice???

05-05-2006, 04:24 PM	#10 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	Top stuff! Thanks Scott! Will be changing my workout 2day! Also looking in the mirror after reading your advice, my rear delts are definatly lagging! Will be doing some weak point training to try and get them up to speed!

05-05-2006, 04:40 PM	#11 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	What does your workout look like Scott? Everyone that posts there workouts in the forum need help or advice! The best workouts to learn from would be the people giving advice right?