Yes, another routine to critique...Thank you

[JOKER47]

Monday - Chest/Tris
-DB incline press - 10, 8, 6 - (Increasing weight), 2x4 - each to failure
-Weighted Bench Dips - 3x10
-BB flat bench - 10, 8, 6 - (Increasing weight), 3x4 - each to failure
-Close-grip press - 10, 8, 6 - (Increasing weight), 3x4 - each to failure
-DB Flys -or- Cable Cross-overs - 3x10
-Skull-crushers - 4x8
-20 min cardio

Tuesday - Back/Bi's
-Dead-lifts - 10, 8, 6 - (Increasing weight), 3x4 -each to failure (or very close) - Weight goes up 5lbs every week for last 3 sets.
-Seated DB Curls - 3x10
-BB Pullovers - 1x10, 1x8, 2x8 - (Increasing weight)
-BB Curls - 3x10 - each to failure (or very close)
-Seated Rows - 1x10, 1x8, 2x8 - (Increasing weight)
-Standing Concentration Curls -or- Cable curls - 3x12- 15 - (Just for pump)
-20 min cardio

Wednesday - Off

Thursday - Legs (I know this probably looks light, but I work out at home so equipment is somewhat limited)

-Squats - 10, 8, 6 - (Increasing weight), 3x4 - each to failure (or very close) - Weight goes up 5lbs every week for last 3 sets.
-Standing Calf Raises - 4x8
-Seated Quad Extensions (or whatever you call them) - 4x8
-Hamstring Curls - 4x8 (When I can finish the last set, I increase the weight)

Friday - Shoulders
-Shrugs (DB) - 4x10
-Military Press - 10, 8, 6 - (Increasing weight), 3x4 - each to failure
-Lateral Flys - 3x10 (Strict form with pause at the top)
-1 Arm Rows (Elbows out) - 4x8 - (When I can finish the last set, I increase the weight)
-Abs - 30-60 situps
-20 min cardio

Saturday/Sunday - Off


Diet is strict Mon-Fri - I relax a bit on the weekend, but not out of control.

Stats are: 33, 5'9", 190lbs, BF ?? - (high, but not obese, just a damn spare tire)
Goals - Size and strength, keeping BF under control.


Any and all comments are welcome. Please keep them constructive, or don't share them.

Thank you,
Joker

 

[JOKER47]

Anyone??

 

[gettinlarger]

dont separate the arms ... do bis and tris in the same day. and hit chest and back on their own days.

 

[JOKER47]

dont separate the arms ... do bis and tris in the same day. and hit chest and back on their own days.

I was doing just that for quite a while. My arms didn't seem to grow much. I thought I might be over-training them because I hit tri's on chest day and bi's on back day too.

Thanks for the reply. I am going to keep that idea in mind over the next few months if I run into a plateau.


Any other input?

Joker

 

[theoak01]

id say give it a shot but id reccomend t-bar or bent over bb rows for back,and maybe leg presses opposed to leg extensions

but otherwise not bad

 

[rgosit]

geting larger... i dont think he needs to seperate them..i think it would b good to do this way especially because he said he has done it your way and saw lmited results...

canadian oak.. he said he trians at home so i dont think he has a leg press..

the split looks pretty good to me, like the heavy sets at the end of a few exercises..the only thing that could trouble u is deadlifting, then squating and working legs only 1 day apart.

maybe u can work some hamstrings tuesday with ur deads, maybe stiff legged deads, and leg curls and work ur back

throw ur shoulders on thursday, even though u will be killing them on ur bench day so u dont have to hit them hard and also hit ur bis

and work ur squat hams and calfs with some trap work on friday.

just some thoughts.. ur split looks pretty good though..

if u want u could add some more abs but u mite have good abs and diet so u dont have to worry about it.

 

[JOKER47]

rgosit

You are right, I don't have a leg press. (Though I would love to have one.)

For your other comments, your concern with the deads on Tuesday then squats on Thursday. If I swapped Thursday and Friday routines, do you think that would provide enough time between deads and squats? Keeping the routine for each day the same?

I know I am short on ab work. I hate it, and unfortunately, I don't have the greatest abs now, and my diet is getting better all the time. But, I don't complain about them because it's my own fault they are not the best they could be.

Canadian Oak> Are you suggesting adding the t-bar rows or bent-over BB rows to my existing back workout? Or substituting them for one of the other exercises?

Thanks for the reply's,
Joker

 

[Lumberg]

Hey joker, as far as abs go, I have found that a cheap, $6 ab wheel at SPorts authority does wonders. Once you are doing huge sets of those, just out a 25# plate on your back and you will be screaming on the 12th rep.

I am also curious about the deadlift/squat question. I was thinking about doing them on the same day, but alternating which goes first in the workout.

JC

 

[kingsquat]

Hey joker, as far as abs go, I have found that a cheap, $6 ab wheel at SPorts authority does wonders. Once you are doing huge sets of those, just out a 25# plate on your back and you will be screaming on the 12th rep.

I am also curious about the deadlift/squat question. I was thinking about doing them on the same day, but alternating which goes first in the workout.

JC

Don't bother doing both squats and deads on the same day. If you do squats and have the energy to deadlift after that, then you need to sac up on the intensity. Likewise, I can't imagine squatting after deads...

 

[theoak01]

i would suggest losing pull overs and seated rows for t-bars and bent over bb rows,its totally up to you

sorry about the leg thing i didnt read anything but your routine

hope i helped anyway

 

[JOKER47]

Thanks Oak. I will look into both of those and give them a try to see how I like them. Always willing to try something new.


Joker

 

[rgosit]

i got tuesday to friday on my dead to squat..im usually still a little sore..try it out...

pick only one to go realy heavy on, and the other go relativley lighter.

 

[Lumberg]

rgosit:

Do you mean some weeks you go all out on deads and thus go lighter on squats, and some weeks you know you're going to go all out on squats and thus go easier on deads? Or is it all on deads and lighter on squats? Do you plan to switch the order in your next period?

JC

 

[rgosit]

i just started deadlifting so i have been relativley lite.. even thought i go 8 reps and blast my hams after.. my squat isnt that heavy either..yet im working up...

for u..i would say alternate.. or go maybe 3 weeks each for the heavy lift...

 

[JOKER47]

Thanks for the multpile responses, guys. I have a lot of new stuff to try out. That's what I was hoping to get from this. Much appreciated.


Joker