Please critique my routine

[tamtam402]

Hi,

I prefer the upper/lower split because I'm a student and my schedules changes every week. I sometimes have to stay at school for 70-80 hours a week, and since the gym is 30 minutes away I don't always have the time/energy to workout as much during these weeks. I try to miss workouts as little as possible, but I was missing too many workouts to have a 4-5 days split.

By doing 2 upper body and 2 lower body trainings in a week, I can skip a workout without dramatic results, since I'll have hit every muscle group anyway.

Please note that I don't half-ass my workout, but school is higher on my priority list and I had to be honest with myself to come to such a conclusion.


Upper 1
DB Bench, 4 sets of 6-8
BB Rows, 4 sets of 6-8
DB Shoulder press, 3 sets of 8-10
Skull crushers, 3 sets of 8-10 (I'm considering CG Bench, but I don't know if it would be as good afterthe 2 previous push-type exercises)
BB Bicep curls, 3 sets of 8-10
BB Shrugs, 3 sets of 8-10

Lower 1
Squats, 4 sets of 6-8
Lunges, 3 sets of 8-10
Leg curls, 3 sets of 8-10
Standing calf rises, 3 sets of 8-10
Forearm and Abs work

Upper 2
Heavy weighted chest dips, 4 sets of 6-8
Pull ups, 4 sets until failure (I plan to do them weighted once I can do more)
DB Front shoulders raise, 3 sets of 8-12
DB Side raises, 3 sets of 8-12
Triceps pushdown, 3 sets of 8-10
Superset: Straight arm pulldowns (they really work my lats) / DB raises (to target the rear delts, not sure what the real name of the exercises is)

Lower 2
Deadlifts, 3 sets of ~5
Leg press, 3 sets of 8-10
Leg curls, 3 sets of 8-10
Sitting calf rises, 3 sets of 8-10
Forearm and Abs work


Thoughts?

EDIT: One more thing, I'm 100% natural if that changes anything.

 

[buddhabuilder]

It looks like a good peridizing routine, although IMO, the rep ranges are low. I'd shoot for 10-12 if you want to see some growth, but then we get into diet, which may complicate things with your time constraints. But even then, 3-4 sets of 10-12, I think, is a good base. There are alot of ways to change the intensity of a workout plan like this. During school breaks you could do a couple of weeks of 5 sets of 5 with 1 set of 8-10 to change things up. I would also recommend changing things up with 1 or 2 different exercises every 8 weeks or so. Make sure to get a multi vitamin, some creatine, and some protein supplements. These can come in handy when it comes to supporting all your activities.

 

[Evan Tipps]

Hi,


Lower 1
Squats, 4 sets of 6-8
Lunges, 3 sets of 8-10
Leg curls, 3 sets of 8-10
Standing calf rises, 3 sets of 8-10
Forearm and Abs work


Lower 2
Deadlifts, 3 sets of ~5
Leg press, 3 sets of 8-10
Leg curls, 3 sets of 8-10
Sitting calf rises, 3 sets of 8-10

In lower 1 swap out leg curls for straight leg deadlifts. I would raise the reps a little more and do 6-15 instead of 6-8 on squats. I also think you could do leg press on both lower body days.. I don't see a reason not to.