Critique my new routine

[BigRugbyMan]

I cut my workout days down quite significantly due to joint pains... I couldnt deal with a high frequency...Here is my new routine

monday:ches/tri
flat bench 3 sets
incline flyes 3 sets
cable crossovers 3 sets
machine bench 3 sets of negatives
tricep pushdown 3 sets
vertical incline tricep flyes
skull crushers 3 sets

tuesday:biceps/neck/forearms
preacher curl: 4 sets
concentration curl: 3 sets
db incline curls 3 sets
forearm curls 3 sets
neck macine 3 sets

wednesdayff

thusday:shoulders/traps
shoulder press 4 sets
shrugs 3 sets
front raises 3 sets
upright rows 3 sets

friday: back
chainsaw 3 sets
tbar rows 3 sets
lat pull 3 sets
widegrip pull ups 3 sets

saturday: off

sunday:legs
squats 4 sets
calf raises 3 sets
hamstring curls 3 sets
leg curl 3 sets

 

[MUSTANG_18]

Looks very solid bro..I would add some deadlifts to that back routine but other then that it is golden. Keep us posted on how it goes for you

M18

 

[Bulldog_10]

Looks good bro. Just one quick question...What the hell is a neck machine? I don't think any gym I've ever been to had one. Do you mean that thing with the head gear and a weight hanging from a chain?

 

[BigRugbyMan]

the neck machine is sorta hard to explain. It has a cushion type thing that you put your head against and move your neck in different directions. Thats the best description i can give... I'll try to find a picture of the machine.

 

[BigRugbyMan]

here is one neck machine pic

 

[BigRugbyMan]

and another

 

[Bulldog_10]

Oh man I've never seen one of those things. I think I saw something similar in a boxing movie once, maybe it was rocky. I've always wanted my gym to have a neck machine.

 

[Bulldog_10]

BTW, I agree with Mustang, throw deads into your workout. I use them as my main back exercise.

 

[Parabellum]

What is the chainsaw?

 

[Tha One CrumCake]

ROFLMFAO!!!!!!!!! @ tha mini movies.

 

[mikelong23]

you could throw in some deads, even though i really dont do them a great deal and my back has grown very good with mainly pull-ups and barbell rows.

also why would you work your neck out with bi's and not with shoulder/traps considering you are working it out a great deal especially with any type of shrugs or upright rows.

 

[mikelong23]

also would not do a lot of negatives every week, personally if i ever did them they would be only once in a while and would not be on a machine and would not count them as a complete different exercise.

triceps would think about throwing in some weighted dips or close-grip benches occasionally, or starting with some overhead presses or sitting with ez-curl

just my thoughts, do whatever works best for you

 

[MaxBiceps]

You forgot about back-day. I see you work your traps, but what about your rhoms, lats, erectors, etc? You need to blast your back. you can do back and bi's together. Just do two exercises of 3-4 sets for your bi's after you do heavy back work.

 

[berry de mey]

hi bro

whats a good rep program on the dead lifts?do really have to go so heavy for max results?

 

[Perseverance]

I'd add deads and maybe replace the lat pulls with bent rows since you're already doing wide grip pullups. Also I don't see any rear delt exercises. I'd add bent raises, I usually do mine on an incline bench. Also maybe dips? Looks good bro, alot of variety in there.

Berry- on the deads I'd go 15, 12, 8, 6. And I usually do bent rows right before to give my back a good warmup for them.

 

[BlckSheep]

The glutes and quads are the prime movers in both Deadlifts and Squats. I only know that in my case my glutes are sore for days after doing either one heavy, and the only way I can do them both is to do one heavy and the other light. I think you should move the back workout to Thursday if you're gonna do both Deads and Squats and do a light and heavy workout of each switching up every week. Maybe you have the recovery abilities from your chosen gear to do them both heavy though, but at least move the Deadlifts to Thursday so you have two full rest days rather than one before Squatting.

By the way, what the heck is the difference between hamstring curls and leg curls? Just curious.

 

[skippy]

What is the chainsaw?

me too...