Routine Critique Requested

B

Buck It

0
Hey yall, can yall give me some feedback on my routine? Thanx.



Monday: Cardio

Tuesday: Back and Chest
Dumbell Bench Press
Incline Dumbell Press
Incline Dumbell Flys
Lat Pulldown
Seated low row (cable)
3 sets of 8-10 to failure, 1.5 mins rest in between sets.

Thursday: Legs/Abs
Squats
Deadlifts
Seated Calf Raises
5x5 method (I've always had chicken legs:eek: )
Weighted Ab crunches, 4 sets to failure.

Saturday or Sunday (depending on schedule) Arms:
Seated Arnold Presses
Standing lateral raises
Shrugs
Wavy Bar Bicep Curl
Hammer Curls
Seated, Incline dumbell curl
Tricep Pulldown (rope)
Overhead Tricep extension (straight curl bar)
Tricep Pulldown (straight bar, palms up).
3 sets of 8-10 to failure

I'm a hard gainer lookin for about 20 more pounds of muscle. I was 148 when I started goin back to the gym (4 mos ago) now I'm 165. Any advice would be appreciated. Thanks.
 
Buck It said:
Hey yall, can yall give me some feedback on my routine? Thanx.
Tuesday: Back and Chest
Dumbell Bench Press
Incline Dumbell Press
Incline Dumbell Flys
Lat Pulldown
Seated low row (cable)
3 sets of 8-10 to failure, 1.5 mins rest in between sets.

Saturday or Sunday (depending on schedule) Arms:
Seated Arnold Presses
Standing lateral raises
Shrugs
Wavy Bar Bicep Curl
Hammer Curls
Seated, Incline dumbell curl
Tricep Pulldown (rope)
Overhead Tricep extension (straight curl bar)
Tricep Pulldown (straight bar, palms up).
3 sets of 8-10 to failure
Click to expand...

So Im guessing its arms and shoulders then. I would look at bent over rows over lat pulldowns for your back. Throw in some dips on chest/back day also. I think you got alot of arm exercises, I would get rid of one of each. Maybe the wavy bar (lol) curls, and tricep straightbar pulldowns.
 
at 148lbs, giving arms their own training day wont amount to much. 3-5 sets of curls and extentions done once a week is more than enough. better to concentrate on a few big exercises and pour yourself into them and get big all over instead of isolating bodyparts with tons of exercises.
 
abear said:
at 148lbs, giving arms their own training day wont amount to much. 3-5 sets of curls and extentions done once a week is more than enough. better to concentrate on a few big exercises and pour yourself into them and get big all over instead of isolating bodyparts with tons of exercises.
Click to expand...

Hes 165, but its true, there is a lot of compound excercises that work the arms as well as other bigger muscles:
 
I'm with Abear. Skip a complete day of arms and do something more productive; throw your arms in at the end of your upper body workout.

An example might be
Flat bench: 3-4X6-8/3' <--the last number' denoted rest minutes
Row: 3-4X6-8/3'
Incline db or bb bench: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'


I prob wouldn't combine back squats and deadlifts when using a fair amount of intensity with each on the same day. However, a front squat followed by a deadlift would be a good.

front Squats: 3-4X6-8/3'
Deadlifts: 3-4X6-8/3'
Single leg leg press:2-3X10-12/2'
Seated Calf Raises: 2-3X10-12/2'
Weighted Ab crunches, 4 sets to failure.


I'd come back on Sat/Sun and do a fullbody routine.

back squat: 2-3X8-10/2'
push press: 2-3X8-10/2'
seated cable row or 1 arm db row: 2-3X8-10/2'
db or bb lunges:2X20 steps/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
 
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