Check out my routine

[Omegasox]

Just started this split the other week. I'm 6'2 198lbs ~13% bf. I'm looking to put on size and strength, but it's soon time for a bit of a cut in calories to lose some excess stomach flab.

I know it may look like a lot of exercises, but I don't go overboard on any one exercise so I don't feel as though I'm overtraining. Sorry for some of the exercise names, don't know the technical names for a few.

I'm going to incorporate Deads into my back routine soon, and I'm wondering what else I can do for my forearms. They seem to be lagging behind and I'm not getting any mass gain, which is my weak point since I've always had skinny forearms/wrists.

Any comments and critiques are appreciated, just looking to get some feedback and ideas on what I need/don't need.

Tuesday: Chest/Tri's
5x5 Flat BB Bench
3x8 Incline BB Bench
3x8 Flat DB Fly's
3x8 Cable Crossovers
3x8 Skullcrushers
3x8 Cable Pulldown's
3x8 Single-Arm DB Behind-the-head extensions
Sometimes do dips, which I need to work on because I'm horrible at them

Wednesday: Back/Bi's
5x5 Seated Rows
3x5 Chins
3x10 Lower Back Raises w/ 25lb
3x10 Single-Arm cable extensions
3x10 Standing DB Curls
3x10 Single-Arm cable curls
3 sets of 21's w/ decreasing weight

Friday: Legs/Calves
5x5 Leg Press
3x8 Squats
3x8 Leg Extensions
3x8 Hamstring Pulldowns
3x8 Standing Calf Raises
3x8 Calf Extensions in between Leg Press sets
50 Seated calf raises; Failure w/ 5-10 second rest, repeat till up to 50

Saturday: Shoulders/Forearms
5x5 Arnold Presses
3x8 Shrugs
3x8 Behind-the-back cable Shrugs
3x8 Lateral Raises
3x8 Inverse Preacher Curl
3x8 Wrist Rolls

 

[Destroyer1986*]

I think you should also incorporate Close-Grip bench 5x5 and also try moving your squats to 5x5. Definetely incorporate DEADLIFTS into back routine. As for forearms maybe train them on the same day as bi's throw in a couple of sets of hammer curls and wrist curls. Hope this helps.

 

[Atomic Punk]

Just started this split the other week. I'm 6'2 198lbs ~13% bf. I'm looking to put on size and strength, but it's soon time for a bit of a cut in calories to lose some excess stomach flab.

I know it may look like a lot of exercises, but I don't go overboard on any one exercise so I don't feel as though I'm overtraining. Sorry for some of the exercise names, don't know the technical names for a few.

I'm going to incorporate Deads into my back routine soon, and I'm wondering what else I can do for my forearms. They seem to be lagging behind and I'm not getting any mass gain, which is my weak point since I've always had skinny forearms/wrists.

Any comments and critiques are appreciated, just looking to get some feedback and ideas on what I need/don't need.

Tuesday: Chest/Tri's
5x5 Flat BB Bench
3x8 Incline BB Bench
3x8 Flat DB Fly's
3x8 Cable Crossovers
3x8 Skullcrushers
3x8 Cable Pulldown's
3x8 Single-Arm DB Behind-the-head extensions
Sometimes do dips, which I need to work on because I'm horrible at them

Wednesday: Back/Bi's
5x5 Seated Rows
3x5 Chins
3x10 Lower Back Raises w/ 25lb
3x10 Single-Arm cable extensions
3x10 Standing DB Curls
3x10 Single-Arm cable curls
3 sets of 21's w/ decreasing weight

Friday: Legs/Calves
5x5 Leg Press
3x8 Squats
3x8 Leg Extensions
3x8 Hamstring Pulldowns
3x8 Standing Calf Raises
3x8 Calf Extensions in between Leg Press sets
50 Seated calf raises; Failure w/ 5-10 second rest, repeat till up to 50

Saturday: Shoulders/Forearms
5x5 Arnold Presses
3x8 Shrugs
3x8 Behind-the-back cable Shrugs
3x8 Lateral Raises
3x8 Inverse Preacher Curl
3x8 Wrist Rolls

I think that you could probably shorten this routine, and still get the same results. On the sets where you are doing 3x8's, why not cut those down to 2x8's. I say this, because you said yourself that you do not go to failure on each & every set, right? So then basically, what is the point of the middle set on these 3x8's? You could just do the first set, and count that as a warmup set, then go right to your workset, and make these all sets of 2. That's how Dorian Yates does it, and that's also how he manages to keep his routines so short, yet intense. What do you think about that bro?

Here's a nice site for tons of exercises. I C&P'ed the "Arms" section for you. Here you go:

http://www.ast-ss.com/training/exercises/arms/arm-intro.asp

 

[Omegasox]

Thanks guys, really appreciate the feedback. I plan on moving Squats to 5x5 once I get my form down, I just started them a few weeks ago and am not happy with my form. And I'll definitely be adding Deads soon.

AtomicPunk: Some exercises I go to failure on, it typically depends on what exercise it is. You think I would be better off just going to failure on the last set of each exercise and do a set amount of reps for the first set? And thank you for the link, I've run across it before but keep forgetting it.

Karma!

 

[envies]

What are you trying to accomplish with this routine? If you trying to bulk up, you are going about it the wrong way. Way too many exercises and exercises that are not going to help you put on size, prolly hurt you (cable crossovers for instance).

On tuesdays, drop flys, crossovers, pushdowns, and one arm ext., and add dips.

On wednesday, do deads, bb rows, chins, bb curls. (bi's get plenty of work from back exercises)

On Friday, ditch leg press, stick to squats, sldl and calve work.

On Saturday, forget arnold press (bad for shoulders to go through 2 planes of motion), and do standing bb military press. And dont need to worry about shrugs, deads will hit them. Personally, I think this day is a waste, I would work shoulders in on chest day.

Sounds like you are fairly new to training. Stick with the basics and dont do your sets with moderate intensity, that will only give you moderate results. Stick to 4x6, 5x5, or 3x8 if you are uncomfortable going too heavy yet. Take your time with your form as you said and GO HARD. You WILL GROW with a low volume high intensity workout.

If you decide to diet down, you can lower the intensity some, but diet is the key, not workout rep schemes.

Let me know if you have any more questions.

 

[Omegasox]

Hey bro, appreciate the feedback. So you're saying I should go with fewer exercises, but hit them all with maximum weight? I've only been training consistently for a year, and have been slowly modifying my routine from that I used to do with a friend of mine. He likes to do 3 sets of many exercises and is my workout partner, so I have to get him to change with me.

So for example, chest day. Would it look like this:
Flat BB Bench: 5x5
Incline BB Bench: 4x6
Flat DB Bench: 4x6
Dips: 4x6
Skullcrushers: 5x5

 

[envies]

If you have been training for a year now, you are ready to handle some heavier (not longer) workouts. Sounds like your friend may be doing too much, possibly overtraining. How much as he gained lately? I may be wrong, but prolly not as much as he could be. Most people make this mistake.

Focus on the three big lifts: squats, deadlifts, and bench. If you are getting consistently stronger in these 3 lifts, then you will be putting on decent size before you know it, assuming you are eating plenty. That should be your focus...more weight on the bar each week or eow.

here is what my workout looks like, its a typical 5x5 workout.
(5x3, 5x5, 4x6 rep schemes)
Mon.
flat bench
incline bench
standing mil press
dips eow

Wed.
chins
bb rows
deadlifts
rear delt work
bb curls

Fri.
Squats
SLDL
calves

May want to start with 4x6 to get your form down, then proceed to 5x5 for a few months, and when that gets old, switch it up to 5x3 with some nice heavy poundages. A typical 5x5 set should something like, 5,5,4,3,2 reps. If you can get all 5 reps of each set, bump up by 5lbs next week.

That is the basic format, if you are going to high enough intensity on these lifts, you will have sufficiently triggered your body to respond and grow. You can throw in a exercise here or there to target a weakness, but not many.

 

[Brett44444444]

I'd switch tuesday and wednesday, then add in Deadlifts in place of lower back raises. Also instead of Leg Presses, I'd substitute front squats with a narrow stance to hit your stabilizers (and probably quads too) better. These additions will also have much better carryover to your squat and are better general mass builders. Good luck!

 

[Omegasox]

I'd switch tuesday and wednesday, then add in Deadlifts in place of lower back raises. Also instead of Leg Presses, I'd substitute front squats with a narrow stance to hit your stabilizers (and probably quads too) better. These additions will also have much better carryover to your squat and are better general mass builders. Good luck!

Thanks for the tips bro, I had planned on switching out the Hyper Extensions for DL's once I start them. Also, I saw a guy doing front squats last night and I see what you mean about substituting them for leg presses. Presses seem to kill my knees when I go heavy.

envies: You're so right, lol. My buddy is cut all year round, but I haven't seen him gain any substantial mass for a year at least.

I've never seen anyone do SLDL's and don't know what would be correct form for those. You wouldn't happen to know any sites where they show you? Thanks for the help man, gonna go heavy for a few weeks and see how it goes. Probably gonna lower the intensity when it comes closer to summer then since I won't be taking in as much food.

 

[envies]

http://www.bsu.edu/webapps/strengthlab/home.htm
check them out, just about every exercise known