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hi guys, a critique of my routine would be most appreciated!

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Posted

Hi guys, hope all's well.

im really just after some critique on my routine (see below) and see what others recommend, also to recommend an alternative routine when i decide to change up after 6 weeks or so. This will be most appreciated!!

Im 5'11, 13.5 stone, 27 years old, BF about 13-14%, 16.5" arms, 43" chest, 33" waist, train 3 times a week. Diet is generally high protein - tuna steaks, turkey, chicken, fresh fish etc. (about 200g or there abouts everyday), less on the carbs now as i have bulked up reasonably well, plenty of fruit and veg (every day thing). So basically im going for a more leaner look now, but also wanting to increase muscle size.

Supplements taken are Reflex Tri matrix creatine, and CNP Pro mass, (was taking mammoth 2500 whilst bulking which did actually work very well to say how much sugar is in there, but i'll take credit for training hard and eating well so as to not add on loads of fat!)

Routine: (please bear in mind i do a warm up set on each excercise - 15 - 20 reps with a light weight)

MONDAY/TEUSDAY – Chest / Biceps<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p>

<o:p> </o:p>

Biceps<o:p></o:p>

· Standing alternate curls: 14kg (8), 16kg (6), 18kg (4), 20kg (2 to fail)<o:p></o:p>

· Standing barbell Curls: 22.5kg (8), 27.5kg (6), 32.5kg (4), 35kg (to fail)<o:p></o:p>

· Hammer Curls: 14kg (8), 16kg (6), 18kg (4 to fail)<o:p></o:p>

<o:p> </o:p>

Chest<o:p></o:p>

· Lying dumbbell press: 30kg (8), 32kg (6), 34kg (4 to fail)<o:p></o:p>

· Chest Press (machine): 60kg (8), 65kg (6), 70kg (4 to fail)<o:p></o:p>

· Cable crossover fly’s (machine): 35kg (8), 40kg (6), 45kg (4 to fail) (each side)<o:p></o:p>

· Standing cable fly’s: 15kg (8), 20kg (6), 25kg (4 to fail)<o:p></o:p>

<o:p> </o:p>

*3 sets of 25 press-ups & 3 sets of 25 sit-ups with 20kg on chest.<o:p></o:p>

5 minutes rowing machine warm down.<o:p></o:p>

<o:p> </o:p>

<o:p> </o:p>

WEDNESDAY/THURSDAY – Shoulders / Triceps / Traps<o:p></o:p>

<o:p> </o:p>

Shoulders<o:p></o:p>

· Seated shoulder press: 18kg (8), 20kg (6), 22kg (4 to fail)<o:p></o:p>

· Side lateral raises : 8kg (8), 10kg (6), 12kg (4 to fail)<o:p></o:p>

· Seated barbell military press: 20kg (8), 25kg (6), 30kg (4 to fail)<o:p></o:p>

<o:p> </o:p>

Triceps<o:p></o:p>

· Dumbbell tricep kickback: 16kg (8), 18kg (6), 20kg (4 to fail)<o:p></o:p>

· Tricep press (machine): 20kg (8), 25kg (6), 30kg (4 to fail) <o:p></o:p>

· 3 sets of 25 tricep dips <o:p></o:p>

<o:p> </o:p>

<o:p> </o:p>

Traps<o:p></o:p>

· Dumbbell shoulder shrugs: 28kg (8), 30kg (6), 32kg (4 to fail)<o:p></o:p>

· Barbell upright rows: 20kg (8), 22.5kg (6), 25kg (4 to fail)<o:p></o:p>

<o:p> </o:p>

*3 sets of 25 press-ups & 3 sets of 25 sit-ups with 20kg on chest.<o:p></o:p>

5 minutes rowing machine warm down.<o:p></o:p>

<o:p> </o:p>

<o:p> </o:p>

FRIDAY/SATURDAY – Back / Biceps / Forearms<o:p></o:p>

<o:p> </o:p>

Back<o:p></o:p>

· Wide grip lat pull down (machine): 55kg (8), 60kg (6), 65kg (4 to fail)<o:p></o:p>

· Seated machine rows: 60kg (8), 65kg (6), 70kg (4 to fail)<o:p></o:p>

· Bent over dumbbell rows: 34kg (8), 36kg (6), 38kg (4 to fail)<o:p></o:p>

· Bent over raises: 3 sets of 25 with 10kg<o:p></o:p>

<o:p> </o:p>

Legs

<o:p></o:p>

<o:p>

· Squat (machine): 160kg (16), 170kg (14), 180kg (12 to fail)<o:p></o:p>

· Leg curls (machine): 60kg (16), 65kg (14), 70kg (12 to fail)<o:p></o:p>

· Calf curls (machine): 45kg (14), 50kg (12), 55kg (10 to fail)<o:p></o:p>

</o:p>

Forearms<o:p></o:p>

· Dumbbell wrist curls: 16kg (8), 18kg (6), 20kg (4 to fail)<o:p></o:p>

<o:p></o:p>

<o:p> </o:p>

<o:p> </o:p>

*3 sets of 25 press-ups & 3 sets of 25 sit-ups with 20kg on chest.<o:p></o:p>

5 minutes rowing machine warm down.<o:p></o:p>

Any thoughts would be most appreciated, it's obviously the basic pyramid training routine and i have to say it has been working well! I know also i need a couple more leg excercises, would you agree?

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Posted

Its all very warming up with a light weight, but it needs to be enough to stimulate your cns and prepare your muscle for the sets ahead.

I personally would drop the chest machine press and add incline b.bell and also increase your sets to 4 on this.

You should include deadlifts in your back routine!

Try free b.bell squats instead of smiths machine.

I would not train biceps before my chest and definately not train legs with back.

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Posted

I would throw some ab workouts in there too bud, at least one everytime you go to the gym. Other than that it looked pretty good.

I agree with adding Dead lift to your back workout.

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Posted

It may be an error typing but it looks like you do Bi's before chest - if this is what you do, I would recommmend switching those round

And agree on adding the deads

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Posted

thanks guys, yes i do the chest first as it is obviously the bigger muscle set, and i do train Abs every time i go (3 sets of 25 sit-ups with 20kg on chest, the bench i do them on is the steep decline bench). Thanks very much for the quick responses! i'll take head of your recommendations also and play about with this routine i think. I agree with 4 sets on the chest and see the reason for this.

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Posted

Put those points in order and I am sure you will get some nice gains if your diet is right bud.

Just give me a shout if you need anythng.

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Posted (edited)

thanks bro, much appreciated.

PS - the standing barbell curls are with the EZ bar.

Edited by JAB

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Posted

Good to see you hitting the bicep from more than one angle.

Maybe even try some reverse grip curls.. I use te E-Z for these!

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Posted

Hi guys, hope all's well.

im really just after some critique on my routine (see below) and see what others recommend, also to recommend an alternative routine when i decide to change up after 6 weeks or so. This will be most appreciated!!

Im 5'11, 13.5 stone, 27 years old, BF about 13-14%, 16.5" arms, 43" chest, 33" waist, train 3 times a week. Diet is generally high protein - tuna steaks, turkey, chicken, fresh fish etc. (about 200g or there abouts everyday), less on the carbs now as i have bulked up reasonably well, plenty of fruit and veg (every day thing). So basically im going for a more leaner look now, but also wanting to increase muscle size.

Supplements taken are Reflex Tri matrix creatine, and CNP Pro mass, (was taking mammoth 2500 whilst bulking which did actually work very well to say how much sugar is in there, but i'll take credit for training hard and eating well so as to not add on loads of fat!)

Routine: (please bear in mind i do a warm up set on each excercise - 15 - 20 reps with a light weight)

MONDAY/TEUSDAY – Chest / Biceps<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p>

<o:p></o:p>

Biceps<o:p></o:p>

· Standing alternate curls: 14kg (8), 16kg (6), 18kg (4), 20kg (2 to fail)<o:p></o:p>

· Standing barbell Curls: 22.5kg (8), 27.5kg (6), 32.5kg (4), 35kg (to fail)<o:p></o:p>

· Hammer Curls: 14kg (8), 16kg (6), 18kg (4 to fail)<o:p></o:p>

<o:p></o:p>

Chest<o:p></o:p>

· Lying dumbbell press: 30kg (8), 32kg (6), 34kg (4 to fail)<o:p></o:p>

· Chest Press (machine): 60kg (8), 65kg (6), 70kg (4 to fail)<o:p></o:p>

· Cable crossover fly’s (machine): 35kg (8), 40kg (6), 45kg (4 to fail) (each side)<o:p></o:p>

· Standing cable fly’s: 15kg (8), 20kg (6), 25kg (4 to fail)<o:p></o:p>

<o:p></o:p>

*3 sets of 25 press-ups & 3 sets of 25 sit-ups with 20kg on chest.<o:p></o:p>

5 minutes rowing machine warm down.<o:p></o:p>

<o:p></o:p>

<o:p></o:p>

WEDNESDAY/THURSDAY – Shoulders / Triceps / Traps<o:p></o:p>

<o:p></o:p>

Shoulders<o:p></o:p>

· Seated shoulder press: 18kg (8), 20kg (6), 22kg (4 to fail)<o:p></o:p>

· Side lateral raises : 8kg (8), 10kg (6), 12kg (4 to fail)<o:p></o:p>

· Seated barbell military press: 20kg (8), 25kg (6), 30kg (4 to fail)<o:p></o:p>

<o:p></o:p>

Triceps<o:p></o:p>

· Dumbbell tricep kickback: 16kg (8), 18kg (6), 20kg (4 to fail)<o:p></o:p>

· Tricep press (machine): 20kg (8), 25kg (6), 30kg (4 to fail) <o:p></o:p>

· 3 sets of 25 tricep dips <o:p></o:p>

<o:p></o:p>

<o:p></o:p>

Traps<o:p></o:p>

· Dumbbell shoulder shrugs: 28kg (8), 30kg (6), 32kg (4 to fail)<o:p></o:p>

· Barbell upright rows: 20kg (8), 22.5kg (6), 25kg (4 to fail)<o:p></o:p>

<o:p></o:p>

*3 sets of 25 press-ups & 3 sets of 25 sit-ups with 20kg on chest.<o:p></o:p>

5 minutes rowing machine warm down.<o:p></o:p>

<o:p></o:p>

<o:p></o:p>

FRIDAY/SATURDAY – Back / Biceps / Forearms<o:p></o:p>

<o:p></o:p>

Back<o:p></o:p>

· Wide grip lat pull down (machine): 55kg (8), 60kg (6), 65kg (4 to fail)<o:p></o:p>

· Seated machine rows: 60kg (8), 65kg (6), 70kg (4 to fail)<o:p></o:p>

· Bent over dumbbell rows: 34kg (8), 36kg (6), 38kg (4 to fail)<o:p></o:p>

· Bent over raises: 3 sets of 25 with 10kg<o:p></o:p>

<o:p></o:p>

Legs

<o:p></o:p>

<o:p>

· Squat (machine): 160kg (16), 170kg (14), 180kg (12 to fail)<o:p></o:p>

· Leg curls (machine): 60kg (16), 65kg (14), 70kg (12 to fail)<o:p></o:p>

· Calf curls (machine): 45kg (14), 50kg (12), 55kg (10 to fail)<o:p></o:p>

</o:p>

Forearms<o:p></o:p>

· Dumbbell wrist curls: 16kg (8), 18kg (6), 20kg (4 to fail)<o:p></o:p>

<o:p></o:p>

<o:p></o:p>

<o:p></o:p>

*3 sets of 25 press-ups & 3 sets of 25 sit-ups with 20kg on chest.<o:p></o:p>

5 minutes rowing machine warm down.<o:p></o:p>

Any thoughts would be most appreciated, it's obviously the basic pyramid training routine and i have to say it has been working well! I know also i need a couple more leg excercises, would you agree?

I agree with the others about adding deads, also it looks like you use a lot of machines, especially with some of the big lifts, so you could swap these exercises for freeweights instead for better ROM. e.g. flat barbell benchpress instead of chest press machine, barbell squats instead of squat machine, and weighted pull-ups instead of lat pull-downs.

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