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  Critique My New Routine Please

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Author Topic:   Critique My New Routine Please
Warik

Cool Novice

Posts: 16
From:
Registered: Sep 2000

posted September 17, 2000 11:32 PM

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Ok... the beginning of college has made my workout schedule absolute hell, but I've managed to construct a routine for myself that should work out fine... please critque it. My goals are size and strength, but are more focused toward size. Not looking to get all cut & pretty yet, just wanna get huge first.

Day I (Monday)

Squats -
Warmups: 4 sets 8,5,2,1 reps
Work Sets: 3 sets of 8,6,4 w/increasing weight

Stiff-Legged DL -
Warm: 4 sets 8,5,2,1
Work: 3 sets of 8,6,4

Front Squats -
Warm: 2 sets 5,2
Work: 3 sets of 8

Standing Calf Raises - 3 sets 12

Seated Raises - 3 sets of 20


Day III (Wednesday)

Bench Press -
Warmup: 4 sets 8,5,2,1 reps
Work Sets: 3 sets of 8,6,4 w/increasing weight

Standing Barbell Shoulder Press -
Warmup: 3 sets 5,2,1
Work Sets: 3 sets of 8,6,4 w/increasing weight

Dips - 3 sets of 8,6,4

Skull Crushers - 3x8 (Thinking maybe I should drop this)

Incline DB Press - 3x8


Day V (Friday)

Deadlifts -
Warm: 4 sets 8,5,2,1
Work: 4 sets of 4

Power Cleans -
Warm: 3 sets of 5,2,1
Work: 4 sets of 4

Chins -
Work: 3 sets of 8,6,4 (w/dumbbell between feet)

BB Curls -
Work: 3 sets of 8

DB Shrugs -
Work: 3 sets of 8


Comments please? Hoping to start tomorrow.

Thanks,
-Warik


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ethertek

Amateur Bodybuilder

Posts: 185
From:SK, Canada
Registered: Apr 2000

posted September 17, 2000 11:37 PM

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Warik...I think all those warm-up sets are overkill. Just do one warm set.


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I'D RATHER BE DEADLIFTING

Amateur Bodybuilder

Posts: 123
From:NEW YORK
Registered: Jun 2000

posted September 17, 2000 11:54 PM

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It looks good to me. I just started a very similar routine. I have a squat day, a bench day and a deadlift day. I do assistance exercises on those days. I prefer lower volume for me, but if that amount of sets works for you, then by all means do them. I personally would stay with the dips instead of skull crushers and I personally alternate inclines with military presses. I'm also gonna add some grip work on my deadlift day. Perhaps the Farmers walk or I believe it is called the Hercules Hold(not sure). It is where you hold a loaded barbell off the pins of a power rack until you can't hold it any longer and it falls. Good Luck with it and hopefully we'll both make some gains in strength and size!

------------------
Deadlifting is lifting!


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Warik

Cool Novice

Posts: 16
From:
Registered: Sep 2000

posted September 18, 2000 12:27 AM

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I think that move in the power rack is the Hercules Hold... the Farmer's Walk is when you grab some dumbbells and walk around till they fall on yer feet... hehe

Well, my standing barbell shoulder press is basically a standing military press (not behind the neck... from the front of the neck)... so maybe I should alternate incline db presses with something else that hits the shoulders? My pecs are doing alright, they could use a little more size and maybe a bit more work on the upper portion, but they are not a trouble spot for me. My shoulders are GARBAGE, and that's putting it lightly. My best set of dumbbell shoulder presses is 30lbs for 6. Wouldn't bench pressing and barbell shoulder pressing be enough for the shoulders, though?

Also, I think I might drop the skull crushers... bench press, dips, and incline db presses is plenty to keep my tris busy. Maybe I should replace skull crushers with a shoulder exercise and leave incline db presses alone, eh? Maybe some db side lateral raises or something... I really don't know much about shoulder training (my shoulders are proof), so can someone throw me some tips in that department?

Thanks guys... keep the commentary coming.

-Warik


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BigGerry

Cool Novice

Posts: 22
From:
Registered: Aug 2000

posted September 18, 2000 06:13 AM

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Its not bad, some good basic excersises there.Personally i would drop the front squats(the regular one's will do the job),skull crushers(since your pressing and doing dips)and shrugs(deadlifting works the traps).I would also do rows instead of power cleans, as they are a basic back thickner and shouldn't be left out.As far as the shoulder's go maybe add some laterals after your presses.Hope this helps.


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Large & In Charge

Amateur Bodybuilder

Posts: 57
From:Arizona
Registered: Jun 2000

posted September 22, 2000 04:22 PM

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Warik

It sounds like you are fairly new to bodybuilding and you have allot more questions than you have answers for. If you want to, you can e-mail me and I will try to help you in more detail.

It also sounds like your shoulders are a lagging muscle group compared to the others and that you are really dissatified with them. One thing you can do to fix that is work shoulders at the beginning of the week as your first muscle group that you hit. This way, you give top priorety to your shoulders and you will have more energy when you do train them!

---------------------------------------
Use the SHIP principle when training

Train.........................(S)mart
Train.........................(H)ard
Train with...................(I)ntensity
Train with...................(P)urpose


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