Need help with workout routine

R

Ridzilla

0
I got the following workout routine from someone on this forum about a month ago, it's a full body routine and I am currently bulking. Right now I weigh around 140 and am trying to bulk to 170ish.

Day 1: Saturday
*Squats - 3 sets 10 reps a set (+ warmup)
*Lat Pulldowns - 3 sets 10 reps a set
*Bench Press - 3 sets 3 reps a set at 90% max (+10 reps warmup w/ 50% max)
*Deadlifts - 3 sets 10 reps a set
*Shoulder Press - 3 sets 10 reps a set
*Dumbell Curls - 3 sets 10 reps per arm a set

Day 2: Monday
*Straight-Leg Deadlifts - 3 sets 10 reps a set
*Weighted Pull-Ups - 3 sets 10 reps a set
*Decline Bench Press 3 sets 3 reps a set at 90% max (+ 10 reps warmup w/ 50% max)
*Lunges - 3 sets 10 reps per leg a set
*Weighted Dips - 3 sets 5 reps a set
*Shrugs or Shoulder Press - 3 sets 10 reps a set

Day 3: Wednesday
*Front Squats - 3 sets 10 reps a set
*Incline Bench Press - 3 sets 3 reps at 90% per set (+10 rep warmup at 50% max)
*Various Rows - 3 sets 10 reps
*Romanian Deadlifts - 3 sets 10 reps a set
*Military Press - 3 sets 10 reps a set
*Skullcrushers - 3 sets 10 reps a set

How does this routine look to you guys? I'm not sure if my set/repitition numbers are the best, so any help on that would be greatly appreciated.

Also, there are some exercises that I don't think are working that well for me. The straight-leg deadlift seems to put alot more strain on my back than my legs, and even someone at the gym told me that i'm gonna **** up my back doing that.
Another exercise that I don't think i'm getting much out of is the skullcrushers, I might be doing it wrong or something because it really hurts my elbows when I'm doing it.

Is it okay if I just replace the straightleg dealift with a regular deadlift?

Another random question, do you think a realistic goal for me is to bench 200 by summer if my max right now is around 140?

Any help is greatly appreciated, thanks in advance!
 
Hehe, I guess I was that person that recommended it to you. :)

You must make sure that your form is right on the straight-leg deadlifts. Don't let your back round out, but keep your knees straight, yet not locked. When you have the form down, you will know it - believe me.
deadlift1.jpg


Keep your elbows in on the skullcrushers, that is usually the problem, it focuses the weight mainly on the triceps, what it should be doing rather than your elbows. Looking back at the routine, switch up the regular deadlifts and romanian deadlifts so you don't absolutely demolish your legs.

I would say that is a realistic goal if you are devoted enough, you should be able to get there. Good luck, bro!
 
Alright, thanks man! Now that I think about it I was rounding my back haha

Also, does anyone have any comments on my set/rep numbers?
 
That's much closer to a RDL than a straight leg DL-notice the ass pushed back and the partially bent knees. You should be able to feel your hamstrings wanting to pull off with just a bar.

I think you need more of a warm up before going straight to 90% 1RM. I'd drop reps in DL and front squat and increase intensity. And if you can do 10 pull ups or more...skip the lat pulldown and do pullups and add weight.
 
Gah, I've been looking at RDLs all day and didn't even notice that it is even a picture of an RDL, not a SLDL - you are right evo. I would say that the sets/rep range is good for maybe two or so weeks, you should be changing it up every so often though. Maybe throwing a few strength workouts in there, like a 5 x 5 routine or something of the sort.
 
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