My Routine - Can someone critique? :P - UK-Muscle Body Building Community

Badboyzlat · 10-06-2007, 02:40 PM

Hi, was wondering if anybody could take a look at my routine, make a few suggestions perhaps and see if I'm doing anything wrong.

Chest:

Fly Dumbells - 3 sets of 10 on 12kg.
Flat BenchPress - 5 sets of 5 on 45kg.

Triceps:

Close Grip Benchpress - 3 sets of 10 on 35kg.

Shoulders:

Inclined BenchPress - 3 sets of 10 on 30kg.

Biceps:

Dumbell Curl - 3 sets of 10 on 12kg.
Hammer Curl - 3 sets of 10 on 12kg.

Quads:

Standing Squats - 3 sets of 10 on 65kg.

Traps:

Pull Down Bar - 5 sets of 5 on 50kg.
Smith Upright Row - 3 sets of 10 on 20kg.
Barbell Shrug - 5 sets of 10 on 50kg.
Deadlift - 5 sets of 5 on 80kg.

Forearms:

Bar Wrist Curl - 3 sets of 10 on 25kg.
Reverse Wrist Curl - 3 sets of 10 on 15kg.
Grip Clips - 3 sets of As many as posible.

Abs:

Various Crunch Tecniques.

Any criticism would be appreciated and no, I am not using steroids.

Badboyzlat · 10-06-2007, 02:43 PM

I would like to add that I do this routine twice a week.

Badboyzlat · 10-06-2007, 04:05 PM

Just thread through forums and decided to do a pyramid session with the flat benchpress:

14 reps on 20kg.
12 reps on 25kg.
10 reps on 30kg.
8 reps on 35kg.
6 reps on 40kg.
3 reps on 45kg.
2 reps on 47kg.
10 reps on 40kg.
14 reps on 25kg.

Current flat benchpress goal is to reach 70kg by the end of August.

SportDr · 10-06-2007, 05:06 PM

Quote:

Originally Posted by Badboyzlat

Hi, was wondering if anybody could take a look at my routine, make a few suggestions perhaps and see if I'm doing anything wrong.

Chest: Push Day

Fly Dumbells - 3 sets of 10 on 12kg.
Flat BenchPress - 5 sets of 5 on 45kg. Make this 3 sets

Triceps: Push Day

Close Grip Benchpress - 3 sets of 10 on 35kg. Ok
Tricep Extension 3 sets of ?? depends on rep range you are working at.

Shoulders: Push Day

Inclined BenchPress - 3 sets of 10 on 30kg. This is chest exercise, move this to Chest routine

Biceps: Pull Day

Dumbell Curl - 3 sets of 10 on 12kg.
Hammer Curl - 3 sets of 10 on 12kg.

Quads: Push Day

Standing Squats - 3 sets of 10 on 65kg. There are seated squats? You need much more leg work here, 9 sets total + warm up sets.

Traps: Pull Day

Pull Down Bar - 5 sets of 5 on 50kg. This is a lat exercise and you need more lat exercises.
Smith Upright Row - 3 sets of 10 on 20kg.
Barbell Shrug - 5 sets of 10 on 50kg. 3 sets
Deadlift - 5 sets of 5 on 80kg. 3 sets

This is too much work on traps alone, in fact one of these isnt a trap exercise. 6 sets + warm up sets for traps.

Forearms: Pull Day

Bar Wrist Curl - 3 sets of 10 on 25kg.
Reverse Wrist Curl - 3 sets of 10 on 15kg.
Grip Clips - 3 sets of As many as posible.

Abs: Either push or pull or both

Various Crunch Tecniques.

Any criticism would be appreciated and no, I am not using steroids.

This is too much in one session, you must be in the gym 2 hours! There aren't enough sets on some body parts, and if you do it all twice in one week, there are too many on others. You would be better splitting it up into a Push day and a pull day, even then its too much.

Basically rather than re-write the whole thing, I can heartily recommend the AST Max OT programme, its free, its VERY good, simple, easy to follow with all exercise diagrams, diet info, well everything you need really! However you will need to train more than twice a week!
http://www.astss.co.uk/maxot/

SD

SportDr · 10-06-2007, 05:08 PM

Quote:

Originally Posted by Badboyzlat

Just thread through forums and decided to do a pyramid session with the flat benchpress:

14 reps on 20kg.
12 reps on 25kg.
10 reps on 30kg.
8 reps on 35kg.
6 reps on 40kg.
3 reps on 45kg.
2 reps on 47kg.
10 reps on 40kg.
14 reps on 25kg.

Current flat benchpress goal is to reach 70kg by the end of August.

Dont do this, you only have one to two work sets here, all the others are warm ups and almost wasted energy.

Oh and be extremely careful on flat bench, it can really mess up your shoulders when you are new to it! Avoid a bad RC tear by not going too deep with the bar, watch your elbows, do not let them drop beyond your body line.

SD

Badboyzlat · 10-06-2007, 05:28 PM

Right ok. I usually just take the bar down to an inch over my chest. I don't really like the idea of bouncing it off my chest.

Someone also told me once that 4 sets of 8 reps is a good move. Any opinions?

I am also a big fan of the 5 sets of 5 reps system.

Thank you for the feedback.

Badboyzlat · 10-06-2007, 05:37 PM

Missed your first post and thanks for the info. And yeh, I do spend about 2 hours in the gym in one day. Got exams at the moment and once they are over I'll be at home for 10 weeks straight, and I have my own free weights equipment. So doing more than 2 sessions a week isn't a problem. I will definately go for that program. Ty.

Scottswald · 11-06-2007, 01:01 PM

First of all, we do not need to know the weights you are using as that is a completely individual thing, what i would suggest is to sort out more for the legs

keep squats but use very good form

add leg press to the mix

do some extentions

do some curls for your hams

mookie · 13-06-2007, 09:23 AM

Quote:

Originally Posted by SportDr

Oh and be extremely careful on flat bench, it can really mess up your shoulders when you are new to it! Avoid a bad RC tear by not going too deep with the bar, watch your elbows, do not let them drop beyond your body line.

SD

i know there is a set forum for form but since you mentioned this here can i ask a question? i've been back doing weights for like 3 months and normally chat to guys in the weight room, one guy stopped me mid bench and told me i was doing it slightly wrong, he told me to bench to my sternum (i was bringing the bar down to my shoulders really) i get this is right but when i proceeded to getting on with the bench he chided me for not bringing the bar down to touching my chest, is this therefore wrong? if i did this my elbows would be past bodyline.

SportDr · 13-06-2007, 07:01 PM

Quote:

Originally Posted by mookie

i know there is a set forum for form but since you mentioned this here can i ask a question? i've been back doing weights for like 3 months and normally chat to guys in the weight room, one guy stopped me mid bench and told me i was doing it slightly wrong, he told me to bench to my sternum (i was bringing the bar down to my shoulders really) i get this is right but when i proceeded to getting on with the bench he chided me for not bringing the bar down to touching my chest, is this therefore wrong? if i did this my elbows would be past bodyline.

It depends on your body shape and how long you have been training. Nut I am guessing you are new and as you have said your elbows come below mid-line then that is a potential for unecessary risk to your rotator cuffs.

The bar should come to below your nipple line and does not need to touch your chest. If it does it is an unecessary risk at this stage as you don't have the rotator cuff strength or control to prevent injury.

SD

10-06-2007, 02:40 PM	#1 (permalink)
Badboyzlat Newbie Trainer Join Date: Jun 2007 Location: North Wales Posts: 15	My Routine - Can someone critique? :P Hi, was wondering if anybody could take a look at my routine, make a few suggestions perhaps and see if I'm doing anything wrong. Chest: Fly Dumbells - 3 sets of 10 on 12kg. Flat BenchPress - 5 sets of 5 on 45kg. Triceps: Close Grip Benchpress - 3 sets of 10 on 35kg. Shoulders: Inclined BenchPress - 3 sets of 10 on 30kg. Biceps: Dumbell Curl - 3 sets of 10 on 12kg. Hammer Curl - 3 sets of 10 on 12kg. Quads: Standing Squats - 3 sets of 10 on 65kg. Traps: Pull Down Bar - 5 sets of 5 on 50kg. Smith Upright Row - 3 sets of 10 on 20kg. Barbell Shrug - 5 sets of 10 on 50kg. Deadlift - 5 sets of 5 on 80kg. Forearms: Bar Wrist Curl - 3 sets of 10 on 25kg. Reverse Wrist Curl - 3 sets of 10 on 15kg. Grip Clips - 3 sets of As many as posible. Abs: Various Crunch Tecniques. Any criticism would be appreciated and no, I am not using steroids.

10-06-2007, 02:43 PM	#2 (permalink)
Badboyzlat Newbie Trainer Join Date: Jun 2007 Location: North Wales Posts: 15	Re: My Routine - Can someone critique? :P I would like to add that I do this routine twice a week.

10-06-2007, 04:05 PM	#3 (permalink)
Badboyzlat Newbie Trainer Join Date: Jun 2007 Location: North Wales Posts: 15	Re: My Routine - Can someone critique? :P Just thread through forums and decided to do a pyramid session with the flat benchpress: 14 reps on 20kg. 12 reps on 25kg. 10 reps on 30kg. 8 reps on 35kg. 6 reps on 40kg. 3 reps on 45kg. 2 reps on 47kg. 10 reps on 40kg. 14 reps on 25kg. Current flat benchpress goal is to reach 70kg by the end of August.

10-06-2007, 05:28 PM	#6 (permalink)
Badboyzlat Newbie Trainer Join Date: Jun 2007 Location: North Wales Posts: 15	Re: My Routine - Can someone critique? :P Right ok. I usually just take the bar down to an inch over my chest. I don't really like the idea of bouncing it off my chest. Someone also told me once that 4 sets of 8 reps is a good move. Any opinions? I am also a big fan of the 5 sets of 5 reps system. Thank you for the feedback.

10-06-2007, 05:37 PM	#7 (permalink)
Badboyzlat Newbie Trainer Join Date: Jun 2007 Location: North Wales Posts: 15	Re: My Routine - Can someone critique? :P Missed your first post and thanks for the info. And yeh, I do spend about 2 hours in the gym in one day. Got exams at the moment and once they are over I'll be at home for 10 weeks straight, and I have my own free weights equipment. So doing more than 2 sessions a week isn't a problem. I will definately go for that program. Ty.

11-06-2007, 01:01 PM	#8 (permalink)
Scottswald "Apprentice Beast" Join Date: Mar 2007 Posts: 348	Re: My Routine - Can someone critique? :P First of all, we do not need to know the weights you are using as that is a completely individual thing, what i would suggest is to sort out more for the legs keep squats but use very good form add leg press to the mix do some extentions do some curls for your hams

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