Rip my complete Routine apart, spare me no sympathy!!!!

[emptywallet]

Ok. This is what I do right now. Exact order of exercises and everything. I'm looking for anything you would change. This routine works very very well for me at the moment. It usually takes me an hour in the gym for each day.

Sunday - OFF

Monday - Chest/Tri's
BB Flat - 3 sets of 8-10, 1 retarded heavy set where I get like 4 or 5, really slow
Incline DB - 3 sets of 8-10, 1 retarded heavy set where I get like 4 or 5, really slow
Heavy Pulley crossovers - 3 sets of 8-10. Ok, I know some of you hate these, but I do them as I like them better than flat flies. I do them extremely heavy, and I dont do it for shaping. I don't come forward I got down and touch the flat of my hands together.
Incline DB Fly - 3 sets of 10, 1 heavy set where I get like 3 or 4, really slow
Overhead Extensions - 3 sets of 8-10, 1 heavy set of 4-5
Pushdowns - 3 sets of 10, 1 heavy set of 4-5
Skullcrushers/Close Grip bench - this is something I've come up with, its kind of a variation of the two. Its basically a lower lip crusher. Works well. 3 sets of 8-10, 1 set of 4-5

Tuesday - Back
Wide Grip Chins - 3 sets of 8-10, 1 set of 4-5
Low pulley cable rows - 3 sets of 8-10, 1 set of 4-5
DEADLIFTS!!!! - I like doing them here! NOT at the beginning! 3 sets of 10, 1 set of brain blowing 4-5
Chest supported BB row - 3 sets of 8-10, 1 Forced set of 4-5
Palms facing each other type chin - This is strange, and though you'd thinkn it would be like regular chins, its not I can't really describe the exercise. 3 sets of 10, 1 set of slow negatives on it. This isnt really an exercise, more like a burn out, streching type thing.

Wed - OFF

Thurs- Bi's/Abs/Run about half a mile cus it makes me feel better

BB curls - 3 sets of 8-10, 1 set of 4-5
Seated Incline one arm curls - 3 sets of 18-20 = Total reps (10 for each arm)
Hammers - 3 sets of 18-20
Weighted Ab machine - 3 sets of 8-10
Leg Raises - 3 sets of 15-20

Friday - Shoulders/Traps
Overhead DB press - 3 sets of 8-10, 1 set of 4-5
Smith Machine behind the neck presses - 3 sets of 8-10
Side Raises - 3 sets of 10, 1 set going down the rack
Reverse pec deck for rear delts- 3 sets of 10-15
Shrugs - 3 sets of 8-10, 1 or 2 strip sets
Seated Behind the neck shrugs - 3 sets of 8-10, 1 strip set

Saturday - Legs
SQUATS!!! 3 sets 8-10, 1 set 4-5
Leg press - 4 sets 6-8
Leg Curls - 4 sets 8-10
Standing calve raises - 3 sets 8-10
Seated Calve raise - 3 sets 8-10


Think thats alot of volume? You should have seen me before. Its a HUGE work in progress. I'm SURE you can see that. I'm going to keep deleting things as time goes on.

 

[emptywallet]

Anyone?

 

[Citruscide]

PERSONALLY... I would add more worksets... more of those 3-5 rep sets... that's just my opinion... maybe take out some of the lower "warm up" sets.

C-ditty

 

[teen1216]

Well, very simply, I recommend 10 sets or less for a bodypart, though you may can get away with about 12. What really matters though is if it is working. If it is, well then something must be right and I wouldn't change much.

 

[gymtime]

Looks good to me. Just a couple things:

That's a lot of rows on back day. High volume for my taste, but nothing to get in a snit over.

I'd throw it forearms in there somewhere if you're so inclined.

I'd add a set of lunges and/or extensions to leg day.

That's about it. Looks very good overall to me.

 

[emptywallet]

Looks good to me. Just a couple things:

That's a lot of rows on back day. High volume for my taste, but nothing to get in a snit over.

I'd throw it forearms in there somewhere if you're so inclined.

I'd add a set of lunges and/or extensions to leg day.

That's about it. Looks very good overall to me.

Thanks. Forearms are a in really good shape as most of the time I don't use straps. Its not from that though, my forearms are genetically huge. Pop-eye style. Its ludicrous. My arms can be huge in measurement, but they still look small compared to my forearms. Lunges, I hadn't thought of those. Leg day is something I need to work on. Do you think the whole routine is high volume or just back?

 

[emptywallet]

PERSONALLY... I would add more worksets... more of those 3-5 rep sets... that's just my opinion... maybe take out some of the lower "warm up" sets.

C-ditty

Hmmm, There really arent any warm up sets at all. Those 8-10 rep range sets are working, the last rep, on every set, I am barely, even if able at all to get it up or reach my starting point. Thats why its 8-10. When I can do ten reps of anything I increase the weight, then I'm usually able to do only eight, but then next week, last week's eight, becomes ten, and I increase it again. Also as I'm sure you know some days are just better than others, and you can lift more, though its not usually like that. That last set, if you could call it a set, is where on any given exercise I increase the weight by like 25% or so and just freaking rip it out with the help of a spotter, though I can usually get one or two by myself. See a little bit better of what I mean?

 

[gymtime]

Thanks. Forearms are a in really good shape as most of the time I don't use straps. Its not from that though, my forearms are genetically huge. Pop-eye style. Its ludicrous. My arms can be huge in measurement, but they still look small compared to my forearms. Lunges, I hadn't thought of those. Leg day is something I need to work on. Do you think the whole routine is high volume or just back?

I think overall your volume is fine. That's just too many rows IMO, especially with your deads right in the middle of back day (gym blasphemy by the way).

For legs, I like to do three compound excercises. This means squats (always) followed by say hacks, lunges, presses...any two of those. Next is calves which I'll superset. Then finish off with a set of curls, then extensions. Followed of course by a labored waddle to the locker room.

Looks good tho bro. Very similar to what I do.

 

[Citruscide]

Hmmm, There really arent any warm up sets at all. Those 8-10 rep range sets are working, the last rep, on every set, I am barely, even if able at all to get it up or reach my starting point. Thats why its 8-10. When I can do ten reps of anything I increase the weight, then I'm usually able to do only eight, but then next week, last week's eight, becomes ten, and I increase it again. Also as I'm sure you know some days are just better than others, and you can lift more, though its not usually like that. That last set, if you could call it a set, is where on any given exercise I increase the weight by like 25% or so and just freaking rip it out with the help of a spotter, though I can usually get one or two by myself. See a little bit better of what I mean?

Sorry.. .I should have explained more. I know that 8-10 reps can be tough.. .and at the end, you might not be able to lift it anymore... but from a PURELY scientific standpoint... doing the lower rep (higher weight) sets work the class 2 b and c (and some a) muscle fibers... these, I believe, are also called the "fast twitch fibers --- these fibers comprise the largest fibers in your body... say... when you get up off the couch... you are hitting your FTFs... Quick motions requireing power...

On the other end, are the Class 1 fibers (some 2a) or, as I believe, Slow Twitch Fibers... they are invoked (invoked... lol) when you utilize more endurance type exercises... 8+ reps, I believe, falls into this category... jogging... falls into this category... STF are smaller than FTFs.

Now, this doesn't mean that you WON'T Grow using exercises with a higher repetition and lower weight, but you won't grow as effectively as if you were doing as I so lovingly deemed "worksets" -- meaning 3-5 reps... hell ... even 2-4 reps...

Now, I would suggest to the struggling bodybuilder who can't put any more size on using the lower rep workouts to switch it up for a month doing a higher volume of repetitions... he could see some growth in the smaller fibers.

That is what I ment... PERSONALLY... I would add more of the "worksets", meaning... lower repetition... however, if you are comfortable with your workout, and notice gains... then it is all good, no?

C-ditty

 

[emptywallet]

Sorry.. .I should have explained more. I know that 8-10 reps can be tough.. .and at the end, you might not be able to lift it anymore... but from a PURELY scientific standpoint... doing the lower rep (higher weight) sets work the class 2 b and c (and some a) muscle fibers... these, I believe, are also called the "fast twitch fibers --- these fibers comprise the largest fibers in your body... say... when you get up off the couch... you are hitting your FTFs... Quick motions requireing power...

On the other end, are the Class 1 fibers (some 2a) or, as I believe, Slow Twitch Fibers... they are invoked (invoked... lol) when you utilize more endurance type exercises... 8+ reps, I believe, falls into this category... jogging... falls into this category... STF are smaller than FTFs.

Now, this doesn't mean that you WON'T Grow using exercises with a higher repetition and lower weight, but you won't grow as effectively as if you were doing as I so lovingly deemed "worksets" -- meaning 3-5 reps... hell ... even 2-4 reps...

Now, I would suggest to the struggling bodybuilder who can't put any more size on using the lower rep workouts to switch it up for a month doing a higher volume of repetitions... he could see some growth in the smaller fibers.

That is what I ment... PERSONALLY... I would add more of the "worksets", meaning... lower repetition... however, if you are comfortable with your workout, and notice gains... then it is all good, no?

C-ditty

Understood. How are your feelings on NeedSize's 5x5??