Critique my training routine

[jaypee31]

ok so i am looking for any suggestions/ advice regarding this training routine.

My goals are to gain 4-5kg lean muscle, and are not sports orientated whatsoever, purely aesthetic.

Monday- CHEST

1. Incline DB Press 4 x6-8
2. Flat DB Press 4x 6-8
3. Incline DB Fly's 4x 8-10
4. Cable Crossovers 3x 8-10
5. Weighted Dips 3 x MAX
6. Lo-Hi Cable Cross over 3 x 8-10

Tuesday- BACK+ ABS

1. Weighted Chins 4x MAX
2. Wide Grip Lat Pulldown 4 x 6-8
3. V-Bar Pulldown 4 x 6-8
4. Bentover BB Row (underhand Grip) 3 x 8-10
5. T-Bar Row 3 x 8-10
6. Incline DB Reverse Fly's 3 x 8-10

GIANT SUPERSET x3
7a. Hanging Knee Raises
7b. Rope Crunches
7c. Raised Feet Crunches

Wednesday- LEGS

1. B/B Squats 4 x 6-8
2. Deadlifts 4 x 6-8
3. Seated Leg Press 3 x 8-10
4. Leg Extensions 4 x 8-10
5. Lying Leg Curls 4 x 10-12
6. Standing Calf Raises 3 x 12-15

Thursday- SHOULDERS

1. DB Military Press 4 x 6-8
2. DB Arnold Press 4 x 8-10
3. DB Lateral Raise 4 x 8-10
4. E-Z Bar Upright Row 4x 8-10
5. Rear Delt Cable Flys 4x 10-12
6. DB Front Raises 3 x 10-12
7. DB Shrugs 3 x 8-10

Friday- BI's, TRI's + ABS

1. EZ Bar Curls 4 x 6-8
2. Concerntration Curl 4 x 8-10
3. Hammer Curls 4 x8-10
4. Close Grip Curls 3 x 8-12
5. Close Grip Bench 4 x 6-8
6. Tricep Pushdown 4 x 8-10
7. Skull Crushers (French Press) 4 x 8-10
8. Overhead Rope Extension 3 x8-12

GIANT SUPERSET 3x MAX
9a. Medicine Ball Russian Twist
9b. Oblique Crunch
9c. Broomsticks

Saturday- STRENGTH TRAINING

1. Clean and Press 5x5
2. BB Deadlifts 5x5
3. Squats 5x5
4. Shrugs 5x5

Sunday- REST

 

[jaypee31]

No one?

 

[JuiceIsMyFriend]

Looks good. How long are you usually in the gym?

 

[jaypee31]

Ok, nothing you'd change/ add? I also throw in cardio 3x per week for 15 mins on the treadmill at 15% incline at 5.5kmh...

Usually 45-50 mins tops!

 

[themondtster]

ok so i am looking for any suggestions/ advice regarding this training routine.

My goals are to gain 4-5kg lean muscle, and are not sports orientated whatsoever, purely aesthetic.

Monday- CHEST

1. Incline DB Press 4 x6-8
2. Flat DB Press 4x 6-8
3. Incline DB Fly's 4x 8-10
4. Cable Crossovers 3x 8-10
5. Weighted Dips 3 x MAX
6. Lo-Hi Cable Cross over 3 x 8-10

Tuesday- BACK+ ABS

1. Weighted Chins 4x MAX
2. Wide Grip Lat Pulldown 4 x 6-8
3. V-Bar Pulldown 4 x 6-8
4. Bentover BB Row (underhand Grip) 3 x 8-10
5. T-Bar Row 3 x 8-10
6. Incline DB Reverse Fly's 3 x 8-10

GIANT SUPERSET x3
7a. Hanging Knee Raises
7b. Rope Crunches
7c. Raised Feet Crunches

Wednesday- LEGS

1. B/B Squats 4 x 6-8
2. Deadlifts 4 x 6-8
3. Seated Leg Press 3 x 8-10
4. Leg Extensions 4 x 8-10
5. Lying Leg Curls 4 x 10-12
6. Standing Calf Raises 3 x 12-15

Thursday- SHOULDERS

1. DB Military Press 4 x 6-8
2. DB Arnold Press 4 x 8-10
3. DB Lateral Raise 4 x 8-10
4. E-Z Bar Upright Row 4x 8-10
5. Rear Delt Cable Flys 4x 10-12
6. DB Front Raises 3 x 10-12
7. DB Shrugs 3 x 8-10

Friday- BI's, TRI's + ABS

1. EZ Bar Curls 4 x 6-8
2. Concerntration Curl 4 x 8-10
3. Hammer Curls 4 x8-10
4. Close Grip Curls 3 x 8-12
5. Close Grip Bench 4 x 6-8
6. Tricep Pushdown 4 x 8-10
7. Skull Crushers (French Press) 4 x 8-10
8. Overhead Rope Extension 3 x8-12

GIANT SUPERSET 3x MAX
9a. Medicine Ball Russian Twist
9b. Oblique Crunch
9c. Broomsticks

Saturday- STRENGTH TRAINING

1. Clean and Press 5x5
2. BB Deadlifts 5x5
3. Squats 5x5
4. Shrugs 5x5

Sunday- REST

Its Sunday, bump it tomorrow evening and you`ll prob get a couple responses from some experienced people.


If you my opinion on Monday I would cut 4 and 6. Progressive heavy on 1 and 2, med heavy reps on rest. Maybe add close grip bench.

Tuesday depends....if weighted pullups are wide grip drop the wide pulldowns if not vice versa. Go heavy on pullup or pulldown and bb row. Med heavy rep the rest and Id drop one. Also if doing back and abs move your leg day to Monday or Thursday because of deadlifts and squats working core and back.

Wednesday i would go heavy on squats and deads. Id swap out leg ext and curls and just leg press and stiffleg deadlift with med heavy rep. Do standing and seated calve raises.

Thursday heavy on the row, ohp, and shrugs. Rep the rest slightly heavy.

Keep Friday to 3 bis and 3 tris. Keep close grip bench. Especially if you are going to do the 5x5 on sat.

Saturday.....I like you trying to do this but may be too much. If I was going to do this I would work my arms in during the week along with main body parts and take Friday off.

Just my opinion. I dont have half the experience some of these guys have and Im sure a few will pop in soon.





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[jaypee31]

Thanks heaps for the advice! Took the leg training tweaks you suggested! Definitely feel the hammys more! Would be great to get others advice also.

 

[moya]

i think this is a recipe for overtraining... period.

 

[jaypee31]

I know it's high volume, but I feel like a slack ass if I do any less! I've been doing this for a while and have burnt out before... But I do only add in the strength day once or twice a month!

 

[moya]

if it makes you feel better thats fine, just keep in mind it is counterproductive to your goal...

each year my workouts become progressively heavier and the volume is dropped... down to 3, and MAYBE a 4th day a week and i am now breaking PR's like ive just started...

 

[jaypee31]

Really?! That's amazing! What's the logic behind the reduction in training?

Obviously training is stimuli for growth, which occurs during rest periods, but do you adequately hit each muscle group in 3 days?

 

[ramnares]

Like Moya said, this is very high volume. That aside, I don't think I'd have squats and deads on the same day. If you're going heavy enough there's no way you'll have enough strength to go all out on each.

 

[themondtster]

Really?! That's amazing! What's the logic behind the reduction in training?

Obviously training is stimuli for growth, which occurs during rest periods, but do you adequately hit each muscle group in 3 days?

Really?! That's amazing! What's the logic behind the reduction in training?

Obviously training is stimuli for growth, which occurs during rest periods, but do you adequately hit each muscle group in 3 days?

The heavier you get on your weights the more time you need to heal and recover. Moya trains for strength and competes, so he is going to keep it heavy as hell and simple to make gains. Read several articles that some people in the 800 plus range on squats and deads only do that much weight every other week with just "small conditioning" workouts in between.

Bodybuilding...which I dont know much about, seems is more volume to gain mass, cut, and get definition which sounds like you want.

Reading some things by Charles Poliqiun said that most of his strength routines are 3 and 4 days no more than 45-75 minutes long,75 being going heavy with long rests between sets. His mass building ones are 4-5 days within 45-60min, more sets and reps, shorter rests.

So the question is do you want to put on mass first or get stronger(one will accompany the other a little to some extent)? Also how long have you been training because something simple as 5*5 might work for you right now? Age? Weight? How heavy do you lift now?

From My Droid MoFo!

 

[maybe]

6 days in a row is way too much. At the volume you have listed here, I would say that yes, you'll feel like you're getting something accomplished, but it's very unlikely that you'll see any kind of significant gains. The strength day seems entirely out of place in this routine, too. I know the feeling of thinking you're wasting away when you don't go to the gym one day, but listen to moya. Less is more. I know there's a good push/pull/legs routine stickied on here somewhere; I would start with that. You'll see that basically you can get sufficient tri work with your chest work and sufficient bi work with your back work. Start from scratch, and look at that.

EDIT: if you dont want to look for it, it's basically like this:

Monday- Chest, Shoulder, Tris
Wednesday- Upper Back, Lats, Bis
Friday- Legs (alternate Squats and Deads each week), abs if you feel like it

 

[jaypee31]

Ok sounds good. I'll have a look for it. Yeah I know 6 days is quite a lot, but I'm usually doing the 5 day split.

I'm not any any AAS either just to add in..

My stats are:
Height: 174cm
Weight: 80kg
Bf: 8-9%
Lifting: 6 years
Age: 21

Ok So I want size and lean muscle, as most do. Not really concerned with strength.

My lifts are as follows- (hitting the required rep ranges above)
Incline bench: 45kg dumbbell each side
Latpulldown: 90kg
Db military press: 40kg db each side
Bb squat: 155kg
Bb deadlift: 130kg

Thanks heaps for all the advice