critique my workout routine

[young guns]

it's based on needsize's 5x5 routine with a few minor changes, with more volume for larger muscle groups.

mon - shoulders/tri's
wed - legs/bi's
thurs - chest
fri - back

i throw abs in 2-3 times a week depending on how much time i have

shoulders:
5x5 dbell press
2x8-10 wide grip upright rows
2x10 lateral raises
2x10 rear delt raises
3x10 shrugs

tri's:
5x5 close grip bench
2x8-10 pushdowns (isolation, reverse grip)
2x8-10 dbell kickbacks

bi's:
5x5 straight bar curls
2x8-10 dbell preacher curls
2x8-10 seated dbell curls

legs:
5x5 squats
2x8-10 stiff legged dead lifts
2x8-10 leg extensions
2x8-10 hamstring curls
calves

chest:
5x5 incline barbell
3x8-10 flat dbell
3x8-10 low incline dbell fly's

back:
5x5 barbell rows
3x8-10 wide grip pullups (weighted)
2x8-10 seated rows (close grip)
2x8-10 close, supinated grip lat pulldows
3x10 shrugs

 

[zackdarnell]

No deadlifts?

 

[young guns]

other than stiff legged, no. i never had a coach or trainer teach me how to do them when i was younger, so i've just never done them. but it might just be time to start. any links of pages that show proper form for dead lifting would be helpful.

 

[supersizeme]

solid routine. only thing i'd change about it is ditch the leg extensions for something a bit more intense, like leg press, front squats, hacks, or lunges. you want one more thing in there that hits your quads a little harder than the leg extensions.

 

[needsize]

BBDeadlift.gif

Big surprise, but I like the routine...
I would change a few things, even for the 10 rep exercises, stick with heavier movements if you can, ie, substitute kickbacks with skull crushers

 

[zackdarnell]

other than stiff legged, no. i never had a coach or trainer teach me how to do them when i was younger, so i've just never done them. but it might just be time to start. any links of pages that show proper form for dead lifting would be helpful.

http://www.abcbodybuilding.com/deadlift.htm
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
http://www.theministryoffitness.com/mof/library/anims/deadlift.htm
http://www.hardcorebodybuilding.com/deadlift.htm
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=9197

 

[JoBu]

Deads on back day!

Also, be careful putting back so soon after bi's. With only one day to recover from bi's they might not be ready to go come Friday since they get so much work with back.

Good Luck

JoBu

 

[louden_swain]

Good solid routine. I would think about perfoming a 2 on 1 off routine.

 

[young guns]

thanks for all the replies everybody.

supersizeme, i think i'll go with hacks or press. lunges might not work out too well after my hams are shot.

needsize, i haven't done skull crushers or dips for awhile due to elbow pain. what about some pushdowns or some overhead dbell extensions instead? and just curious, what was suprising to you?

zackdarnell, thanks for the links

JoBu, i don't like having bi's and back that close, but with my class schedule and everything right now it'll have to work for now. semester is almost over though, and i'll be doin bi's on tues instead of wed.

louden, as soon as this semester is over my workout days will be mon, tues, thurs, and fri, 2 on 1 off just as you suggested. i just can't get to the gym on tuesdays now because of my schedule.

 

[young guns]

so putting deads in, my back workout would look like this.

5x5 deads
3x8-10 weighted pullups
2x8-10 barbell rows or seated rows
2x8-10 close grip lat pulldowns
3x10 shrugs

so which should i ditch, the barbell rows or the seated machine rows? or should i keep both and get rid of the lat pulldowns?