CRITIQUE My Routine...

[MonStar1023]

This is every other day..

Day 1. PULL.
deadlifts 3 sets 7-8 reps, 5-6 reps, 3-4 reps
chins 3 sets bodyweight to failure (which will be like 6-10 reps)
Yates rows 2 sets 6-7 reps, 4-5 reps
barbell shrugs... 3 sets pyramidding 9-10 reps, 7-8 reps, 5-6 reps... immediately after I fail on each set proceed to dumbbbell shrugs.. holding for a 5 second count at the top of the movement.. this sound okay?
barbell curls 2 sets pyramidding..? 7-8, 5-6 reps
incline hammers 2 sets pyramidding 7-8, 5-6 reps

Day 3. PUSH.
weighted dips 3 sets 7-8, 5-6, 3-4 reps
flat db presses 3 sets 7-8, 5-6, 3-4 reps
flat db flyes 2 sets 7-8, 5-6 reps
overhead db press 3 sets 7-8, 5-6, 3-4 reps
one-arm db side laterals 3 sets 9-10, 7-8, 5-6 reps
lying ez-bar ext. 2 sets 7-8, 5-6 reps
one-arm db overhead ext. 2 sets 7-8, 5-6 reps

Day 5. LEGS.
leg presses 3 sets 7-8, 5-6, 3-4 reps
one-leg ext. 3 sets 9-10, 7-8, 5-6 reps
db stiff-legged deads 2 sets 7-8, 5-6 reps
one-leg curls 2 sets 9-10, 7-8 reps
seated calf raises 2 sets 20-25, 15-20 reps
standing calf raises 2 sets 10-12, 6-10 reps

 

[diamonddiceclay]

you are neglecting squats,hack squats

 

[mekannik]

MonStar,

Maybe an extra rest day between your PUSH and PULL days, since you are working atagonistic mucles. Some may argue you don't need the extra rest - but you seem to be placing more focus (hence stress) on your upper body.

Including some squat work (not all listed by diceclay) would be advisable.

Good luck in the new year. Injury free.

 

[MonStar1023]

Thanks for the replies..

Day 1. PULL.
deadlifts 3 sets 7-8 reps, 5-6 reps, 3-4 reps
chins 3 sets bodyweight to failure (which will be like 6-10 reps)
Yates rows 2 sets 6-7 reps, 4-5 reps
barbell shrugs... 3 sets pyramidding 9-10 reps, 7-8 reps, 5-6 reps... immediately after I fail on each set proceed to dumbbbell shrugs.. holding for a 5 second count at the top of the movement.. this sound okay?
barbell curls 2 sets pyramidding..? 7-8, 5-6 reps
incline hammers 2 sets pyramidding 7-8, 5-6 reps

Day 2. REST.

Day 3. PUSH.
weighted dips 3 sets 7-8, 5-6, 3-4 reps
flat db presses 3 sets 7-8, 5-6, 3-4 reps
flat db flyes 2 sets 7-8, 5-6 reps
overhead db press 3 sets 7-8, 5-6, 3-4 reps
one-arm db side laterals 3 sets 9-10, 7-8, 5-6 reps
lying ez-bar ext. 2 sets 7-8, 5-6 reps
one-arm db overhead ext. 2 sets 7-8, 5-6 reps

Day 4. REST.

Day 5. LEGS.
leg presses 3 sets 7-8, 5-6, 3-4 reps
one-leg ext. 3 sets 9-10, 7-8, 5-6 reps
db stiff-legged deads 2 sets 7-8, 5-6 reps
one-leg curls 2 sets 9-10, 7-8 reps
seated calf raises 2 sets 20-25, 15-20 reps
standing calf raises 2 sets 10-12, 6-10 reps

Day 6. REST.

Day 7. Possible Rest, or start cycle over.


I do not have access to a squat rack by the way.

 

[USMC_Devildog]

Looks Productive

I'd add squats instead of leg presses, but overall I think it looks good. Yates style ay? Seen Dorian Yate's video, Blood and Guts. I think that's what it's called, awesome video if you can stand watching a huge guy lift a ton of weight.