Critique my routine

Discussion in 'Fitness & Nutrition' started by Jinkle, Mar 2, 2005.

Thread Status:
Not open for further replies.
  1. Jinkle

    Jinkle Habs/Vikings > *

    Feb 2, 2005
    Likes Received:
    I go to the gym about 3 times a week (usually Monday, Wednesday, Friday) haven't been lifting long, I'm about 5'9 150 lbs. Goal is to get bigger.

    Day 1: Chest/Tris

    DB Flat Press 4 sets, 6-10 reps
    DB Incline Press 4 sets 6-10 reps
    Skullcrushers 4 sets 6-10 reps
    Cable pushdowns 4 sets 6-10 reps
    Shrugs (not chest or tris, I just throw them in on this day) 3 sets 8-12 reps

    Day 2: Legs

    Squats 4 sets 6-10 reps
    Leg curls 3 sets 8-12 reps
    Calf raises 4 sets 8-12 reps

    Day 3: Bis/back/shoulders

    Standing ezbar curl 4 sets 6-10 reps
    Sitting DB curl 3 sets 6-10 reps
    Seated rows 4 sets 6-10 reps
    Front pulldowns 4 sets 6-10 reps
    DB shoulder press 4 sets 6-10 reps
  2. Ilyusha

    Ilyusha Guest

    Not enough shoulder variety. No deadlifts.. in fact, I only see one back exercise (lat pulldown isn't something I would consider to be heavy back work). You have more stuff for arms than for back, and almost as much bicep exercises as leg exercises. I don't think you are doing enough for your chest, either..

    Here's my advice:

    -Add 2 chest exercises
    -Add deadlifts for your back
    -Add more rows, whether cable or BB/DB
    -Add 2 more shoulder exercises, do shrugs on shoulder day, and pair up shoulders with legs
    -Add one more tricep exercise, while lowering the sets in your other 2 by 1.

    That's about it.
  3. toconnx

    toconnx New Member

    Jul 6, 2003
    Likes Received:
    I'd try to up your volume so you're hitting your bodyparts with about :
    12 - 16 sets for chest
    12 - 16 sets for legs
    16 - 20 sets for back
    6 - 8 sets for triceps / biceps (each)
    9-12 sets for shoulders

    per week.
Thread Status:
Not open for further replies.

Share This Page