Someone Rate My Routine, Thanks.

Training Bodybuilding
61

[quote]handthatfeeds wrote:
For standing Calf raises , does that involve putting a barbell on my traps.[/quote]

You could do it that way, preferably in a squat rack with the safety pins high. Machines actually work well for calf raises. Depending on the weight, you could do it holding dumbbells. Doing them one leg at a time might work better but you would have to hold on to something for balance.

Stu

62

[quote]handthatfeeds wrote:
For standing Calf raises , does that involve putting a barbell on my traps.
Thank you.[/quote]

Put two dumbbells on the ground and stand on them and then do the calf raises like that.

I don’t think you have been working out for as long as you said you have.

63

Rest periods should be 90-120 seconds. If your gym doesnt have a standing calf machine or an upright hack squat, you could do them in a smith machine or power rack.

64

If your not into competition then dont need to focus on details use the modified powerlifters. Tips in designing your program:

  1. train 3 x week
  2. rotate your exercises every 2 weeks
  3. train your chest, triceps and shoulder together while back legs and biceps in another day.
  4. core exercises focus on low reps, high sets and heavy while assistance do only 2 to 3 sets 10 to 15 reps
  5. limit your workout to an hour max
    eat 6 meals a day and get atleast 5 eggs after workout.
    6 limit exercises to 5 to 6 per workout ( 3 2 1)
  6. bench press different angles and grip, chin different hand position, bent rows different hand position
    core exercises rotate every week example chest ( flat, incline or decline barbell press)legs ( squat, standing good morning, or leg press) back ( deadlift, bent row or chin)
    shoulder arms forearm are use as assitance

example of program:
day 1 chest shoulder riceps
flat bench press 5 sets ( use 3 sets 6 reps)
incline flyes 3 set
dips 2 set with weight
side lateral 3 sets
shouler press 3 sets
triceps extension 3 sets

day 2 legs back biceps
squat 5 sets of 8 to 10 reps
leg extension 3 set of 15 reps
leg curls 3 x 15
chin
bent row
barbel curls

day 3 shoulder triceps chest
closed grip bench press 3x10
shoulder press 5 sets
side lateral 3 sets
wide upright row 3 sets
triceps extension
dips

day 4 back biceps legs
deadlift
bent rows
chin
dumbell curls
preacher curls
wide squat