Please Critique My New Routine

[Liberator]

Hi guys

Ive been following bigandys program for about 3 months now and its time for a change, this is what Ive come up with.

I am aiming for MORE mass which is why I have TRIED to focus more on compound/basic exercises than the details, I'm not too interested in details right now, I want more mass. MORE MASS MASS MASS MASS MASS, BLOWOUT IN EVERY AREA, CHEST, ARMS, LEGS ALL.

MONDAY (CHEST, TRIS)

FLAT BARBELL 3x6-10
INCLINE DB 2x6-10
DIPS(4 chest) 3x10-15
FLAT FLYES 2x12

SKULLS 3x8-10
ROPE PRESS 3x10-12

*DO THIS CHEST WORKOUT FOR A MONTH THEN SWAP INCLINE FOR FLAT IN PRIORITY


TUESDAY (LEGS)

SQUAT 3x12,10,8
LEG PRESS 2x10
SL DEADLIFT 3x12,10,8
LEG CURLS 3x12-10
CALVES 4x12

*ALTERNATE LEG CURLS WITH LEG EXTENSIONS



WEDNESDAY (OFF)



THURSDAY (BACK, BIS)

WIDE CHINS 4x8-10
LAT.PULLDOWNS 3x8-10
BB BENT ROWS 4x8-10
DEADLIFT 2x8-12

WIDE BB CURLS 2x8-10
CLOSE BB CURLS 2x8-10
REVERSE W.CURLS 3x15

*ALTERNATE CABLE ROWS FOR DEADLIFT

FRIDAY (SHOULDERS, ABS)

BB SHOULDER.PRS 3x8-10
LAT.RAISES 3x10-12
UPRIGHT ROWS 2x12
BAR UP.ROWS 2x12
SHRUGS 4x8-10

I AM GETTING GOOD GAINS FROM THE SHOULDER ROUTINE, SO LEAVING AS IS.

So, whattdya think?

I will bring in pre-exhaust again for chest in a month, but I want to keep both Flat and Incline presses

Also my shoulder seems to have near as dammit recovered

 

[Robboe]

If you are not on AS then you need to reduce sets.

It is apparent that you do more for biceps and triceps than you do for quads!

Rule of thumb: 4-6 sets in total for large body parts, 2-3 exercises; 2-4 sets smaller bodyparts in total, 1-2 exercises.

So do 2 sets for 3 exercise for chest for example. So keep flat bench and get rid of one of the others [which ever you prefer].

then move onto triceps and do your 2 exercise, but for only 2 sets each - maybe even less.

Take all sets to failure.

Use this as a template for the rest of your training.

P.S. Shoulders need about 3-4 sets in total - so 2 sets of a press and 2 sets of a raise.

 

[The Dude]

Reduce sets if he's not on 'roids? Shit, he can increase them if he wants and he'll be fine. I would just a little more on the quads.

 

[Robboe]

Yes, of course he'll be fine. Especially if 'fine' is defined as 'not growing', or at least not growing as best as he could.

 

[Liberator]

No I am 100% natural

So are you saying that my chest workout looks more like a cutting up workout than mass?

I have not had a problem recovering from that volume before, but as I said, I want mass, so that means less sets and heavier, yes?

I just added flyes to totally finish off my chest, it seemed to work well

What I want to know is are you saying it is possible to do too much for your chest without actually feeling overtrained, if you understand?

I'll drop the sets on shoulders as you recommended as that seems like a good idea.

Thanks for your replies!!

 

[Franco]

Cutting up workout? When you are trying to lose bodyfat you should still use the same routine a you used to gain mass, but you may have to lower your work set weights as there is bound to be a loss in strength

 

[Liberator]

Yeah, I understand this, what I mean is why lower the sets then?

Is it soley because I can train heavier with lower sets which will give me more mass or what?

If to cut up you use the same as to gain mass, what is the difference compared to the sets I have chosen, if I can handle this volume?

Slightly less weight, more sets, slightly more weight less sets

What is the difference?

 

[BigAndy69]

Your routine looks pretty good lib.

If you are getting good gains from the shoulder routine, why change it ??? If ain't broke don't fix it.

I would cut out the wide grip upright rows, because you said you shoulder problems.

You will not be able to deadlift twice a week effectively. I recommend STL deads because there aren't that many good ham exercises. Drop the regular deads and sub with cable rows or hammer strengh rows.

This is more like it. The toughest exercises first.

WIDE CHINS 4x8-10
BB BENT ROWS 4x8-10
LAT.PULLDOWNS 3x8-10
Cable rows 2x8-12

Forget ham curls, they are a waste of time. Use leg extensions and leg curls back to back as your pre-exhaust. Just add a work set of STL Deads.



SQUAT 4x12,10,8,8
LEG PRESS 3x10
SL DEADLIFT 4x12,10,8
Donkey calf raises 3x12-10
Surperset with
Standing calf raises 3x12 ( this one is a killer)

You need more tricep work.

Try:

SKULLS 3x8-10
ROPE PRESS 2x10-12
Sitting skulls 2 x 12-15---->higher reps for this one.

And cutting is not a function of weight training. It has to do with your diet.

You usually increase sets and reps, and decrease rest to BURN MORE CALORIES.

 

[Liberator]

Hey BigAndy

Your still around

Thanks for the detailed reply

I agree about the SL DEADS, they do not fail to make my hams big time sore, I love doing them and would not drop them as they are working so well. I'll ditch deadlift, although I am looking forward to using that sometime in the future. i am the only one who does them in my gym, I think people vastly underestimate how effective they are!!!

For back, I put chins first as I am trying to get my back stronger, Ive got to a point on chins where progress is getting hard, so I thought I would change it slightly. Looks good what you suggest. Squats and SL Deads are hitting my lower back quite hard, I expect this is natural? Its never been as strong. Ever.

I did the leg presses tuesday and it was a good change, BUT STILL MY QUADS ARE NOT SORE?! Why not? They have stopped getting sore now for about 2 weeks, I admit it is difficult going heavy on free squat as I am still learning the balance, but I am still getting stronger, so I should carry on as is?

Calves are a problem, I would say they have had minimal growth, there is no calve machine in my gym, weird I know, it has a biomechanics one and that is it, what I was going todo was do it at home as I have dumbells there I can use and a block of wood I can stand on. Can I still do the superset?

Oh yeah and someone told me ARNOLD used to only use WIDE GRIP BB CURLS as his MAIN arm exercise 99% of the time, he got basic results with it as we can all see!! I thought I'd give it a go as my first routine.

Cheers!!

 

[Franco]

And cutting is not a function of weight training. It has to do with your diet.
Correct


You usually increase sets and reps

You obviously buy into the Myth that higher reps are used for cutting