Critique This Routine

[NapoleanComplex]

OK, trying to get my training in check before I go on the sauce(test/dbol)...Here is my 4-day cycle...

Basically, I hit 1 5x5 per muscle group (Chest/Back/Shoulders/Bi/Tri/Leg) then 2 supplementary exercises. Also, I do not necessarily complete these exercises in this order. I do complete all the sets for each exercise in a row before I move on to another exercise. For example on a DAY1, I might do bench(5x5), then calf raises(3x8), the incline DB Press(3x8), then Squats(5x5)...and so on. I try and hit the big muscles first, chest/leg and shoulder/back before I move on to tri's and bi's respectively.


DAY1: (chest/legs/tri's)
Bench (5x5)
Incline DB Press (3x8)
Cable Flys (3x8)

Squat (5x5)
Calf Raises (3x10)

Dips (5x5)
Seated Overhead DB Tri Extension (3x8)
Cable Tri Pulldown (3x8)


DAY2: (rest...maybe light cardio)


DAY3: (shoulders/back/bi's)
DB Military Press (5x5)
DB Side Raises (3x8)
Reverse DB Flies (3x8)

DeadLift (5x5)
Lat Pulldown (3x8)
Cable Rows (3x8)

Standing BB Curl (5x5)
Incline Hammer Curl (3x8)
Concentration DB Curl (3x8)


DAY4: (rest...maybe light cardio)


THEN REPEAT....



Questions
1)Is this too much volume?

2)Would it be better to do wide grip pullups (on a pullup bar) instead of LatPulldowns?

3)I think I am doing enough leg work...my legs are fairly developed...plus in addition to squats and calves, I am hitting them again w/ the Deads...

 

[SofaGeorge]

I would not do legs on a day when I was doing any other body part. I wouldn't do this routine at all.

If you want a two day routine... which I would never do... try upper body/lower body.

A three day split is minimum for me. (I don't know what your time constraints are, though.)

Also, I would drop a couple sets per body part. You hve too much volume. I do:

5 x 5
2 x 6-8
2 x 15-20

9 sets per body part max.

So I have 7 heavy sets per body part and 2 high rep sets per body part. This lets me use 5 x 5 to cook both fast twitch and slow twitch fiber. (The suggestion for a couple high rep sets first came from Night Fly for finishing my legs. I applied it to every body part. It really helps.)

 

[Lee]

sorry man, but that looks like a pretty bad routine. check out the stickied, DC and 5x5 are both very good routines. try to develop yer own of that based on what works for you.

 

[NapoleanComplex]

SofaGeorge...good ideas...will change the sets on the two supp exercises to what you said...2x6-8 and 2x15-20...that makes sense...

as for giving legs there own day, what about this...
1)chest/tris
2)REST
3)legs
4)shoulders/back/bi
5)REST

repeat

I don't think I will need that much rest between legs and shoulders/back/bi

I'll be working this summer, as a programmer, telecommuting, so plenty of recovery...programming on my couch in front of the tv

 

[tbone1227]

more rest, no more than 2 body parts per workout:

M - Chest / Triceps
T - Back / Traps
W - Cardio
Th - Legs / Calves
Fri - Shoulders / Biceps
Sat - OFF
Sun - OFF

 

[SofaGeorge]

SofaGeorge...good ideas...will change the sets on the two supp exercises to what you said...2x6-8 and 2x15-20...that makes sense...

as for giving legs there own day, what about this...
1)chest/tris
2)REST
3)legs
4)shoulders/back/bi
5)REST

repeat

I don't think I will need that much rest between legs and shoulders/back/bi

I'll be working this summer, as a programmer, telecommuting, so plenty of recovery...programming on my couch in front of the tv

a three day routine is usually best broken into push/pull/legs

Chest/shoulders/tris

back/bis

legs

 

[NapoleanComplex]

ok, so the over all concensus is too much volume not enough rest. Here was my old routine

Chest/Abs
Shoulders/Tri's
Back/Bi's
Legs
OFF
Cardio
OFF

I just figured that I could compact it all, to get more volume per week since I would be on juice...recovering faster...

I appreciate the critique thus far...keep it coming fellas

By the way, I am trying to add mass...want 20 more lbs...
Stats now...155lbs...5'7"...9%BF