plz check my routine

[Manu]

Monday
Back

Chins - 4x8
Pull dows - 4 x 8-6
Pull downs reverse grip - 3 x 8-6
Bent over row (barbell) - 5 x 8
Dumbell Row - 3x8
Dumbell pullover - 3 x 10

Thursday
Legs
Squat - 12/10/8/6/4
Leg presses - 4x 10
leg extension 3 x 8
Leg curl 3 x 8
calf raises - (body weight) - 3 x 30

Wednesday
Pecs

Flat Bench press - 5 x 8-6
Incline benchpress 4 x 8-6
Flat dumbbell bench presses 3x8
incline dumbbell bench presses 3x8
Incline flyes 3 x 8
Pec deck - 4x8-6

Thursday
shoulders

Seated barbell press- 5x8-6
side laterals - 4 x 8
up right row - 4x8
front raises - 4x8

Friday
Triceps

Dips - 4x10
skull crushers - 5x8-6
triceps pushdowns wide grip (lat machine)- 3 x 8
triceps pushdowns - 3x8
kickback (not sure of name)-3 x10

Saturday
Biceps

barbell curl - 5 x 8-6
alternate dumbbels curl - 10-8-6-4
Preacher Curls - 3 x10-8
Angled Dumbell Curl - 3x10



Thanks.

 

[ZZuluZ]

My advice:

Cut:

Pull dows - 4 x 8-6
Pull downs reverse grip - 3 x 8-6
Leg presses - 4x 10
leg extension 3 x 8
Leg curl 3 x 8
Flat Bench press - 5 x 8-6 (or the dumbbells)
Incline benchpress 4 x 8-6 (or the dumbbells)
side laterals - 4 x 8
front raises - 4x8
triceps pushdowns wide grip (lat machine)- 3 x 8
triceps pushdowns - 3x8
kickback (not sure of name)-3 x10

Stick to heavy compound movements and you'll grow.

-Zulu

 

[ZZuluZ]

And where are the deadlifts?
What abour your lower back, your abs, your forearms??

Dude, you're setting yourself up for injury.

Start your routine from scratch.

-Zulu

 

[Manu]

Thanks Zulu.

And what about the split?
should i add any new exercice?

 

[wiseguy1]

You need more rest a roid freak would over train with this routine. Whatever magazine you got this from I suggest you throw it out. This is my 2 cents on what I think you should change remember just a suggestion.

Monday Back/Bi's

Weighted pullups
Barbell Rows
Deadlifs
Barbell Curls
Preacher Curls

Tuesday Off

Wednesday Legs/Shoulders

Heavy Squats
Leg Presses
DB/BB Military Presses
Shrugs

Thursday Off

Friday Chest/Tris

Bench Press
Incline Press
Weighted Dips
Skull Crushers

Sat/Sun Off

No more then 3 sets per exercise you shouldn't need more then two if your preforming them right. I'm not sure how long you've been training for or where your at but if you want to gain mass forget about isolation exercises and stick with basic compound movements. Concentration more on adding weight then reps each week even if it means adding 1-2lbs to your bench, squat, and deadlift. Also don't do the same exercise twice ie in your chest routine your doing flat/incline BB presses and flat/incline DB presses whats the point of that pick one either flat/incline DB or BB presses. This looks like the routine of a beginner who thinks more is better, less is more in bodybuilding. If your reading bb mags get rid of them and get info from message boards like this bb mags don't care if you make gains or not as long as you buy the supplements their pages are full of.

This is just my two cents look around the board for other routines and checkout these sites for more info.

www.bodybuilding.com
www.cyberpump.com
www.hardgainer.com

Good luck!

 

[Manu]

yes...i didn't mention that.
I do crunches mostly for abs. 2/3 times a week.
and barbell Wrist Curls on leg day for forearms. 3x15
For lower back i don't do....

Where should i put deadlifts?

 

[Manu]

I understand....
It was the guy at gym who told me this.
The problem with doing biceps on back day is that i wont lift many weight as i would do in different day.
and what if i split the same routine you mention but splited morning and afternoon keeping the same days off...equal.
I train for 1 year and a half now.
(i trained 2 years before but i was 5 years with no training)...

 

[Manu]

Thanks a lot everyone

 

[theoak01]

I understand....
It was the guy at gym who told me this.
The problem with doing biceps on back day is that i wont lift many weight as i would do in different day.
and what if i split the same routine you mention but splited morning and afternoon keeping the same days off...equal.
I train for 1 year and a half now.
(i trained 2 years before but i was 5 years with no training)...

here is something im currently trying

day1 chest/shoulders
flat bench 5x5
incline db 3x6-8
bb military press 4x6-8
side laterals 3x6-8

day2 back/traps/forearms
deadlifts 5x5
t-bar rows 3x6-8
seated rows 3x6-8
farmers walk 3 sets to failure
bb shrugs 3x6-8
wrist curls 4x6-8


day3 legs
squats 5x5
hack squats 3x6-8
ham machine 4x6-8
leg curls 3x6-8
seated calf raises 3x6-8
standing calf raises 3x6-8

day4 arms

standing bi curls 4x6-8
hammer curls 3x6-8
close grip bench 3x6-8
skull crushers 3x6-8
overhead tri extensions 3x6-8


and abs 2 times a week with cardio every day

very basic

 

[Manu]

Thank you Canadian Oak

it looks nice. I like the rep range.
I think i could adapt this to a 5 day split...