CRiTiQuE hiS RouTiNe

[Johnny Auto Parts]

MONDAY (QUADS, HAMS, BI'S)
*Squats 4 sets
*Leg Press 3 sets
*Leg Extension 3 sets

*Chins 3 sets
*Barbell Curl 3 sets
*Incline Curls/Hammers/Preachers (1 of these for 3 sets)

TUESDAY (CHEST, CALVES)
*Flat Bench (BB or DB) 3 sets
*Incline Bench (BB or DB)3 sets
*Decline Bench (BB or DB)3 sets
*Inner Chest 3 sets (dips/cable crossovers/or flyes)

WEDNESDAY (OFF)

THURSDAY (BACK, TRAPS)
*Pullups 3 sets
*Deadlifts 3 sets
*BB Row 3 sets
*Shrugs 3 sets
*Upright Rows 3 sets

FRIDAY (SHOULDERS, TRICEPS)
*Military 3 sets (DB or BB)
*Lateral Raises 3 sets (Seated or Standing)
*Reverse Incline Flyes 3 sets
*Nosebreakers or Closed Grip Bench 3 sets
*Overhead DB Press 3 sets
*Dips or Pushdowns 3 sets

SATURDAY (off)
SUNDAY (off)

*Abs are done 2-3 days a week
*Cardio usually 2 days a week
*Forearms usually done when i find the broom handle, rope, and plate under my bed.

 

[diamonddiceclay]

to me, there are too many off days

 

[Johnny Auto Parts]

should i go Wednesdays then? or Saturdays?....im thinking of doing biceps and calves twice a week.

 

[shaft]

no! 4 days awake is plenty. eat smart and eat a lot. you will grow. i would drop incline bench press.

 

[liftah]

i agree, 4 days is enough, although i don't agree about dropping the incline bench. I've heard all the 'upper pecs is all genetics' and the 'when the muscle fires it fires completely' arguments but I still think that there is a difference in result between that exercise and flat bench.

 

[diamonddiceclay]

should i go Wednesdays then? or Saturdays?....im thinking of doing biceps and calves twice a week.

calves can be done twice a week, so can bi's

 

[Mesofreaky]

the program looks fine to me its alot like what I would have done. but it all depends on your diet if your diet ain't up to par don't bother lookin at weight 4 times a week.

 

[Johnny Auto Parts]

the program looks fine to me its alot like what I would have done. but it all depends on your diet if your diet ain't up to par don't bother lookin at weight 4 times a week.

Diet is solid bro....consists mostly of Chicken, Tuna, Cereal, Eggs, Cottage Cheese, Peanut Butter, Yogurt, Flax Oil, Glutamine, Whey Protein, Lots of Water, Beef, Wheat Bread, Bagels, etc......a few brewski's on the weekend, but im 20...the time is now

 

[Thaashit]

Not too bad...I do about the same routine...few things I see
1. No ham work - need somethin here cant ignore them cuz you cant see them in the mirror, i throw them in on chest day
2. I would throw upright rows in with shoulders, and pick up another exercise for traps or increase the sets, 3 sets arent enough unless you supersetting
3. I agree with lifta - dont drop the incline bench
4. I wouldnt do bi's twice a week, but you do what you gotta do, if you do that, i suggest dropping chins and picking up another exercise. This will help out your back