A few questions

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First of all here is my FBW routine:

Squats 2x12
Benchpress 3x8
Deadlifts 2x12
Lat pulldowns 2x12
Bent over rows 2x12
Calf raises 3x15

Okay now bear with me. Every other time I do Military Press 2x12, because I was advised that doing it everytime will put too much pressure on my shoulders. (and I agree, I like it better this way) However, on days that I don't do military press, I do dips 2x12. (is that okay?)

Now for my questions... I'd like to add in some kind of isolation exersise for the very end just to finish me off. Any recommendations? I am thinking either barbell curls, cable pulldowns or flies.

My other question is about abs. Currently I do crunches 3x25 at the end. I just read an article on Men's Fitness on abs and here is what they recommend:

Crunches 1x25
Leg raises 1x25
Side crunches 1x25
Crunches 1x20
Leg raises 1x20
Side crunches 1x20
Crunches 1x15
Leg raises 1x15
Side crunches 1x15

What do you think of that routine? I'd probably just do it at home after my workout, since my workout partner doesn't really care about abs much and we drive to the gym together.

One last question: Are leg raises more efficient when done hanging or laying? It'd be more convenient for me to do them laying down.

Thanks for your help. Oh yeah, and I am currently bulking up, my goal is to get mass.
 
i would do dips on shoulder press day.
and on the day you dont do shoulder press instead of flat bench do incline that way your front delts get hit both times.
as far as abs are concerned the compounds should work them good so this would be enough.

Crunches 1x25
Leg raises 1x25
Side crunches 1x25
 
Thanks Buzz.

So here is the new routine:

Day 1 -

Squats 2x12
Benchpress 3x8
Deadlifts 2x12
Lat pulldowns 2x12
Bent over rows 2x12
Dips 2x10
Military Press 2x12
Calf raises 3x15
Leg Raises 1x25
Crunches 1x25

Day 3 -

Squats 2x12
Incline Benchpress 3x8
Deadlifts 2x12
Lat pulldowns 2x12
Bent over rows 2x12
Dumbell Fly 2x12
Cable Pushdown 3x12
Calf raises 3x15
Leg Raises 1x25
Crunches 1x25

And then I'll just rotate those every other time. How does it look? Basically I took your advice and made a shoulder press day, in there I put bench press, military press and dips. Then on the other day I took out those and added incline bench press, dumbell flies, and cable pushdowns.

I did leg raises tonight for the first time and holy **** those are awesome. My abs are still burning and I've been home for 20 minutes. So I think that just the 1 set of those will be good.

Please give me your advice on this routine, I really appreciate it.
 
Derwyddon said:
Both your ab routine and the routine suggested in the reply are way overkill. They are like any other muscle. If you can do 25 crunches you need to start adding some weight to them.
Click to expand...

thats if he wanted large abs,but seing as he didnt do weighted abs in his original workout thats why i recomended just doing 1 set instead of three.
imo there is no need to do weighted abs when you already do a lot of compounds thats what i would call overkill.
 
Thanks guys. So any opinions on my new routine? I workout again tomorrow so I'd like to get some feedback so I can try it out. I did the press routine yesterday, which means I'd be doing the other one tomorrow.
 
Looks ok. Keep in mind you don't have to do the exact same order every time. Start with differentr exercises as your energy will likely dwindle...
Use the same (or similar) reps for all exercises. I'm referring to your bench being 3X8 and everything else being 2X12. Stick to one set up for a while and then move on and change it up after some time.
 
Too much isolation at the end of your routine, if you had been hitting those 5 compound exercises hard, you would be pretty fatigued at the end for all of those superfluous ab exercises.
 
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