What do you think of my routine (mods, please dont move this)

[JohnyJuice]

Ok mods, i dont know anybody on the training board, so please dont move this...

MONDAY_BACK

5 sets pull ups till failure
best over rows: 4 sets- 12,10,8,6
close grip machine rows: 4 sets-12,10,8,6
close grip pulldowns (triangle grip):4 sets-12,10,8,6
extension (like reversed sit ups) :3 sets till failure

TUES-CHEST

Flat bench: 4 sets-12,10,8,6
Incline: 4 sets-12,10,8,6
incline dubbells: 4 sets- 12,10,8,6
flyes: 3 sets- 12,10,8,6 (last set is dropped and 6 more are done)
2 sets push ups till failure, jumping between incline pushups and flat, using stair stepper boxes

Wed- off

THURSDAY-Legs

Squats: 4 sets-10,8,6,6
leg presses: 4 sets 10,8,8,6
seated calves: 4 sets- failure around 15 reps
Standing calves: 4 sets- 15 reps, then hold until i cant anymore

FRIDAY-SHOULDERS

Standing behind the head bar presses: 4 sets-12,10,8,6
Lateral raises. 4 drop sets. Go from 30lbs to 20 to 15. 10 reps on each
upright rows: 4 sets-10 reps
rear delts: 3 sets-10 reps
front delt raises: 3 sets- 10 reps
shrugs: 4 sets-10,8,8,6

SAT-ARMS
(Last set of everything is a drop set. 6 reps, then lower weight for 6 more)
Weighted dips: 4 sets- 12,10,8,6
reverse grip bench- 4 sets-12,10,8,6
press downs: 4 sets-12,10,8,6
dumbell curls: 4 sets-12,10,8,6
Preacher curls:12,10,8,6
Reverse grip curls: 12,10,8,6

SUNDAY-OFF

 

[The Shadow]

TOO MANY SETS!!!!

For example incline dbs and incline bench are repetive motions

do flat bb/incline dbs at one w.o.

and then flat db and incline bb the next

 

[JohnyJuice]

To many sets on what? Just the chest day, or overall. be a little more specific woddie

 

[KAYNE]

THATS A LITTLE SIMILAR TO MY ROUTINE BUT I NVR DO MORE THAN 14 SETS FOR LARGE BODY PARTS.

M-BACK
T-CHEST
W-LEGS
T-ARMS
F-SHOULDERS

REST ON WEEKENDS. WORKS PRETTY WELL FOR ME.




KAYNE

 

[biteme]

Yeah, I agree that's too many sets. At least it would be for me. I use to use the Arnold routine, doing 5 sets of everything. Now, I rarely do more than 2 per exercise and results are better.

 

[The Shadow]

overall......I never do more than 13 sets for any bodypart

......you can cut down on the chest one by using the example I gave....the most exercise for a bodypart imo should be three....as there are 3 rom for each bodypart

 

[The Shadow]

oh yeah - do some hamstring work as well......stiff deads and leg curls

 

[KAYNE]

14 FOR LARGE BP'S AND 12 FOR SMALL IS MY MOTTO. I NVR DO THE SAME ROUTINE EACH WEEK EITHER (AS FAR AS EXERCISES GO). I WILL CHANGE EXERCISES FROM WEEK TO WEEK. CANT LET'M ADAPT.



KAYNE

 

[JohnyJuice]

Hams do need help. And when you say only 13 sets per body part, do you mean 13 sets total for arms, or 13 for bi's and 13 for tri's?

 

[The Shadow]

well....sort of ....bis and tris get 9-10 sets each