Need Opinions on Routine

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys, please tell me what you think about this, if its ok or if I need to fix something on it. I`ve been doing it for 2 weeks now. I go to the gym from Monday to Friday, and I do it like this:

Monday A
Tuesday B
Wednesday C
Thursday A
Friday B

so here it is

Day A

1 ? Chest

1 - Barbell Bench Press, 2 - Barbell Decline Bench Press, 3 - Dumbbell Fly,
4 - Barbell Incline Bench Press, 5 -Dumbbell Incline Bench Press

2 - Triceps
1 - Barbell Lying Triceps Extension, 2 - Dumbbell Triceps Extension, 3 - Cable Pushdown, 4 - Cable One Arm Pushdown

3 - Deltoid
1 - Barbell Behind Neck Press, 2 - Dumbbell Arnold Press, 3 - Dumbbell Lateral Raise, 4 - Cable Front Lateral Raise

Day B

1 ? Back
1 - Cable Front Pulldown, 2 - Cable Underhand Pulldown, 3 - Cable Straight Back Seated Row, 4 - Dumbbell Bent-over Row

2 - Biceps
1 - Barbell Curl, 2 - Dumbbell Curl, 3 - Dumbbell Incline Curl, 4 - Barbell Preacher Curl, 5 - Barbell Prone Incline Curl

3 - Forearm
1 - Barbell Reverse Curl, 2 - Barbell Wrist Curl, 3 - Dumbbell Reverse Wrist Curl

Day C

1 ? Quadriceps
1 Barbell Squat, 2 Barbell Hack Squat, 3 Lever 45? Leg Press, 4 Dumbbell Lunge

2 ? Hamstrings
1 Barbell Good-morning, 2 Barbell Straight Leg Deadlift, 3 Lever Lying Leg Curl

3 ? Calves
1 Lever Seated Calf Extension, 2 Lever Standing Calf Raise

4 ? Trapezius
1 Cambered Barbell Seated Shrug, 2 Dumbbell Shrug

2

47 views and 0 replies :frowning: , is it too long to read?

3

Well I was also one of those veiws before I decided to reply. Now dont take this as a flame, just trying to help man.

Couple problems. All you gave was a long list of different excercises, no set/rep/or load scheme. We need more info. to give some quality feedback.

From the info. you gave there is the obvious problem of, no matter what those numbers are, you are seemingly over training your upper body (mainly shoulders and arms) and either undertraining or giving legs just enough attention.

So sure there are some good excersizes you listed for us, but nothing much to comment on.

Throw up some more info. and I am sure we will all give you a hand.

Hope this Helps,

Phill

4

that looks crazy to me, no offense.

you’re packing in every exercise known to mankind in 1 week.

what kind of progress have you made doing that routine?

look at some of the westside articles, or any of the numerous programs offered in t-mag (ABBH etc…)

that routine you use can be extremely simplified (mostly compound movements) and main exercises rotated (so that you keep making progress forever)…

peace

5

Jeez, that’s alot of upper body stuff, Less is more. Go for quality over quantity. Pick three to five compound lifts and go to town, look at some of Chad Waterbury’s stuff for ideas, a buddy of mine who had been doing a workout like yours went on ABBH and just exploded. Personally, I switch off between westside and davies/renegade training through the year. Look around do research and figure out what works for you. Good luck.

6

thanks guys, thats what I wanted to hear, i will take some exercizes off, you think the A B C A B thing is wrong? how should i do it?, and im doing 8-6-4 reps on almost all exercizes, ill cut some chest and arms, thanks for the feedback

7

Angelo, whatever is your goal (bulking, cutting, maintenance) take a rest day on wednesday. In this way you may choose practically all the T-nation programs that are mainly 4 days/week. My advice is follow a program by Waterbury, Thibadeau, King, Staley, Alessi etc. These coaches not only suggest the exercises but also the periodization, loads, sets and reps. Personally I started with ABBH, then at the moment ABBH2, then Quattro Dinamo, then Singles Club.
Luca