Critique Routine

[Warik]

After taking more weeks off than I really should have, I'll be returning to the gym this evening. Please critique the routine that I will be following.

Assume sufficient stretching and warming up is performed. Also assume that sets with an 8,6,4 rep scheme include 5-10lb increases in weight between sets unless otherwise specified.

Monday, DAY I, Legs

Squats - 1x8, 1x6, 1x4
Romanian Deadlift - 1x8, 1x6, 1x4
Leg Extensions - 3x10
Standing Hamstring Curls - 3x10
Standing Calf Raises - 3x10
Seated Calf Raises - 3x12

Wednesday, DAY II, Shoulders/Chest/Tris

Dumbbell Shoulder Press - 1x8, 1x6, 1x4
Weighted Dips - 1x8, 1x6, 1x4
Skull Crushers - 1x8, 1x6, 1x4
Dumbbell Lateral Raises - 3x10
Dumbbell Flat Bench Presses - 3x10
Seated Overhead Tricep Cable Extension - 3x10

Friday, DAY III, Back/Bis/Traps

Deadlifts - 4x4
Barbell Curls - 1x8, 1x6, 1x4
Pullups - 1x8, 1x6, 1x4
Dumbbell Curls - 3x10
Dumbbell Rows - 3x10
Cambered Barbell Shrugs - 3x10

That's it, folks. My bare-minimum goal is to realize a 5-10lb (5 being minimum, 10 being target) gain to my third set of Squats, RDLs, Shoulder Presses, Weighted Dips, Skull Crushers, and Deadlifts each month while simultaneously adding corresponding size. I believe this will be slow at first and then I will have a good month or two after my body is back in the habit.

Comments appreciated.

-Warik

 

[CycloneHWT]

I kinda like it, but i wouldnt do it in that order, you should go from biggest muscle group to smallest, also I would add another chest exercise ( maybe DB press) and another back exercise ( bent BB rows maybe ) i think that might help, but like i said the main thing is working the muscles biggest to smallest ( chest, shoulders, then do tris )..... just my .02

Cyclone

 

[Warik]

Cyclone,

I'm doing it in order of weakest-to-strongest as opposed to biggest-to-smallest on DAY II. My shoulders are significantly weaker, proportionally speaking, compared to my tris and chest. I plan on working them first in my routine for the next 8-12 weeks in hopes of bringing them up to where they should be.

bump for more comments please.

-Warik

 

[supersizeme]

warik on day 2 i would save your tricep work for the end of your workout. you're burning up valuable tricep strength that could be used to support more weight on some shoulder exercises. right now you have 3 different exercises that directly hit your tris, while you have only 2 that directly hit your delts and only one that hits your chest. if your tris and chest are already strong, scrap one of those tri movements and add in overhead bb press, upright rows, or hammer strength overhead press. scrap flat bench db's for incline dbs so you can hit shoulders a bit more with incline. also you can never build too powerful of an upper chest, whereas building a massive lower chest and having no upper chest looks retarded.
your leg day looks good. i personally do more sets of squats but that's up to you.

friday - don't start in with curling until you've finished your back workout. you're wearing out your arms before you get a chance to do some good damage to your back. you're already curling on your 2nd exercise and then hitting pullups right afterwards. you can't do near as much damage to your lats if you have already wailed on your bis. tear up your back and THEN get to your curling movements.