Question and my routine plz criticize

[D00fy]

How many sets for each muscle Groupe?
Chest,Back????????
and how many reps is ideal for strength and muscle 6-8 or 10-12??


here is my routine

(Chest)
BB Bench or DB Bench --3sets
BB Incline or DB Incline --3sets
BB Decline --3sets
DB Flat Flys -3sets


(BACK)
Wide grip lat pulldowns --4sets
seated cable row --3sets
one arm bent over rows --2sets
BB bent over rows --3sets
Hammer Strength HIGH ROLL --2sets


(Shoulders)
DB Shoulder Press--4sets
Front Raise --2sets
Dumbbell side laterals --2sets
Upright Rows --3sets

(Traps)
DB Shrugs --3sets
BB Shrugs --6sets

(Legs)
squats --4sets
leg press --3sets
leg extension --3sets
leg curls --4sets

 

[madhops22]

Looks alright my man.

One question...what days do you work each body part? Tell us your week schedule for each body part.

Madhops

 

[madhops22]

also...for strength

If you want strength and mass, I would say do lower reps at higher weight and do more sets (like 5 sets).

Madhops

 

[D00fy]

what are good Biceps/tricep workouts

 

[110%]

to answer some of your questoins with my opinion:

*for me my body responds best with doing reps of first set being 8 reps real intense, then pyramiding up and reps down to 6 then 4, all sets done to failure but 4 prolly maximum failure. that is for free weight exercises, i switch it up alot for compound exercises

*as far as your workout i think it looks real good, things i might change is put barbell rows first in back routine as i think it is the best back exercise and you will be able to do the most weight first in your routine. also i would put deadlifts in their actually first, then barbell rows second, and take out one exercise, i dont know what the hammerstrength high roll is. also i think alternating each week between overhead dumbell press and smith machine barbell overhead press gave me the best results and strength for my shoulders.

*here is an example of a bicep and tricep routine which i think works good:
biceps:
=standing barbell curls: 3 X 8, 6 4 (pyramid weight up 5 lbs each set)
=seated alternating dumbell curls: 3 X 10, 10, 8 (i go up to the next highest db for last set, my dbs go in 5 lb increments)
=concentration curls or high pulley cable curls: 3 X 6-10

triceps:
=close gripped bench press: 3 X 10, 8, 6 (pyramid weight)
=skullcrushers: 3 X 6-10
=tricep pressdown: 3 X 6-10

 

[D00fy]

thx u know yo shit

 

[madhops22]

My Arms routine

Sup Doofy,
I just thought I'd tell ya what I do for arms...

Biceps - Standing curls 3 sets (10 reps/8 reps/6 reps)
Seated Curls 3 sets (10reps/8 reps/6 reps)
Standing hammer curls 3 sets(10 reps/8 reps/6 reps)

Bi's and Tri's - Standing reverse curls using a curl bar
3 sets (10 reps/8 reps/6 reps)

Triceps - Close-gripped bench press 3 sets(10reps/8reps/6reps)
Reverse Dips on a chair (3 sets of 20)
Skull-crushers 3 sets(10reps/8reps/8reps)

I do my working out at home with free weights...hope this helps a bit son,

peace,

Madhops

 

[D00fy]

thx

 

[1Banshee]

I personally have better results with sets of +/- 10. I try to incorporate two mass excercises per bodypart with one to two shaping excercises. My current routine looks like this:

Monday - Chest
Flat DB bench press - 3 x 10 + 1 x 7 - 10 (Wherever failure is)
Incline DB Press - Same as above
Flat bench flyes - 2 x 10 + 1 x 7 -10 (failure)
Cable crossovers - Same as above

Tuesday - Back
Dead lifts - 3 x 10 + 1 x 7 - 10 (failure)
One are DB rows - Same
Machine close grip rows - 2 x 10 + 1 (failure)
Front pulldowns - Same

Wednesday - Shoulders
Front Military - 3 x 10 + 1 x 7 - 10 (failure)
Side laterals - Same
Upright rows - 2 x 10 + 1 (failure)
rear flyes - Same
Shrugs - 4 x failure

Thursday - Arms
Barbell curls - 3 x 10 + 1 (failure)
EZ curls on bench - Same
Cable curls - 2 x 10 + 1 (failure)
Press downs - 3 x 10 + 1 (failure)
Rope extensions - Same
Weighted Dips - 4 set failure

Friday - Legs
Leg extensions - 3 x 10
Hack squats - 3 x 10 + 1 (failure)
Leg Press - 3 x 10 + 1 (failure)
Ham curls - 4 sets
seated calf raises - 4 sets failure
standing calf raises - 4 sets failure

** Abs and cardio 3 times per week.