As the title says, could I get some feedback on what I should add/drop, and any other advice that you may have! This is what I currently try to do for upper body days, which are Monday and Thursday.
I do the exercises in that order. 3-4 sets of 6-8 reps for each exercise. I’ve never really had a solid/stable routine before, this is really my first attempt at building one. I’m 5’11", 170, ~12%bf. I’m just starting creatine and am looking to add some strength, assuming some size will come along with that. Thanks!
The routine is okay as it is, but if it were me I would move the isolation exercises like seated incline db curls to after the more difficult compound movements like Pulls and Dips. Also, there’s nothing wrong with a seated row, but just my own personal opinion I get better results from BB Bent-Over rows or T-bar rows.
i will take your advice and ditch tri ext and pec deck and add the military press.
lower body routine on Tuesday/Friday
squats
45 degree leg press
seated calf raise
leg extensions
hamstring curls
seated calf (not sure if that’s proper name-get’s both parts of the calf though, i’m pushing with my toes)
[quote]il_tx85 wrote:
PozzSka wrote:
you’re missing a deadlift variation and you have no single leg work, two things I noticed.
The hamstring curl that I do is single leg. Should I still add an additional single leg exercise?[/quote]
It’s single leg but it’s an isolation exercise. He means compound exercises like lunges, step ups, etc. 1 Legged deadlift is good too and will work your glutes better than any of your other exercises.
[quote]il_tx85 wrote:
i will take your advice and ditch tri ext and pec deck and add the military press.
[/quote]
You don’t necessarily have to ditch them, just do them AFTER you’ve done all the big lifts. It’s the same with curls, there’s nothing wrong with doing them, the problem is people who do them INSTEAD of other things. Big lifts first, then isolation work.
ok, so now how does the following look?
I will do them in this order if it is appopriate.
lower body (tuesday/friday):
squats
45 degree leg press
deadlift
seated calf raise
step-ups
leg extensions
hamstring curls
upper body (monday/thursday):
Bench press
Seated row
Pull-ups/chin-ups
db military press
dips
Seated incline db curl
then, if time permits and still have feeling in my body, i would do tri extensions and a chest isolation exercise.
[quote]il_tx85 wrote:
As the title says, could I get some feedback on what I should add/drop, and any other advice that you may have! This is what I currently try to do for upper body days, which are Monday and Thursday.
I do the exercises in that order. 3-4 sets of 6-8 reps for each exercise. I’ve never really had a solid/stable routine before, this is really my first attempt at building one. I’m 5’11", 170, ~12%bf. I’m just starting creatine and am looking to add some strength, assuming some size will come along with that. Thanks![/quote]
take out the extensions and pec deck for now. save your atp for the bench and rows. if anything, do extra sets of those.
not that extensions really require a lot of energy… but me personally id take em out for now and add em maybe a month or two later