Please grade my routine

V

Virv

0
I've modified it quite a bit and I'd like some final thoughts on it.

Day 1 -

Squats 2x12
Bench Press 3x10
Deadlifts 2x12
Bent Over Rows 2x12
Lat Pulldowns 2x12
Military Press 2x12
Dips 2x10
Calves 3x15
Crunches 1x25
Hanging Leg Raises 1x25

Day 3 -

Squats 2x12
Incline Bench Press 3x10
Deadlifts 2x12
Bent Over Rows 2x12
Lat Pulldowns 2x12
Pullups 2x10
Seated Flies 2x12
Calves 3x15
Crunches 1x25
Hanging Leg Raises 1x25

And then I just switch everytime between the two. I know it may seem like a lot, but the abs and calves don't take too long. I'd really appreciate any feedback on this. Thank you
 
Yeah that looks pretty good.

As a rule, its best to get the biggest exercises out the way 1st. so do your deadlifts and squats before any upper body stuff.

If you havent been training long, then You may want to do deadlifts only once or twice a week, and build up to every workout.

Are you working out every 2days??? if so then you may consider more rest days.
workout 1
rest
workout2
rest
rest
etc...

should be fine.

All the exercises you are doing 1x25 on, you should change to 2x12-15. The 1st set will always be more of a warm up and its the 2nd and 3rd set that gets them working.

Also change the order to

Bench press
Lat pull
military press
bent row

the lats are massive muscles, so work them before your shoulders.
its also a good idea to have somthing inbetween lat pull down and bent row, this will give your biceps and hands a chance to rest, your hands and arms might fail if you do 2 big pulling exercises one after the other.

However, after a month you should change the order again so that you are getting more out of the exercises you are doing later in the workout. Maybe try 2workouts every month where you do the workout backwards. It wont be as good, but you'll get a little somthing different out of it.

Change them things round and re-post. also add a few more details about yourself and your training if you think we can help.
 
Last edited:
Great thanks!

Yes I am going every other day, so it looks like

day 1 workout
day 2 rest
day 3 workout
day 4 rest
day 5 workout
day 6 rest
day 7 workout

etc. So you'd recommend more rest days? Every three days perhaps?

Here is my modified workout then in order of how I do them (any feedback on the order?)

Day 1 -

Squats 2x12
Deadlifts 2x12
Lat Pulldowns 2x12
Bench Press 3x10
Military Press 2x12
Bent Over Rows 2x12
Dips 2x10
Calves 3x15
Crunches 2x15
Hanging Leg Raises 2x15

Day 3 -

Squats 2x12
Deadlifts 2x12
Lat Pulldowns 2x12
Incline Bench Press 3x10
Bent Over Rows 2x12
Pullups 2x10
Seated Flies 2x12
Calves 3x15
Crunches 2x15
Hanging Leg Raises 2x15
 
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