Check out my routine...

[lightout]

Please tell me what u thing?

MONDAY
BACK
Seated pulley rows - 5 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
T-bar rows - 5 sets, 6-10 reps
Dumbell Shrugs - 5 sets, 6-10 reps
Wide-Grip Lat Pulldown - 5 sets, 6-10 reps


TUESDAY
CHEST
Flat dumbell Press 5 sets, 6-10 reps
Incline dumbell Press 5 sets, 6-10 reps
Dumbbell pullovers - 5 sets, 10-12 reps
PeckDeck 5 sets, 10-12 reps

BICEPS
Barbell curls - 5 sets, 6-10 reps
Seated dumbbell curls - 5 sets, 6-10 reps
Dumbbell concentration curls - 5 sets, 6-10 reps

FOREARMS
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

WED OFF

THURSDAY
SHOULDERS
Machine presses - 5 sets, 6-10 reps
Lateral raises (standing) - 5 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Front Dumbell raises - 5 sets, 10-12 reps

TRICEPS
Lying Barbell Triceps Presses - 5 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
Triceps Dumbell KickBacks- 5 sets, 6-10 reps
Triceps Pushdowns- 5 sets, 6-10 rep

FRIDAY
LEGS
Hack Squats - 5 sets, 8-12 reps
Leg presses - 5 sets, 8-12 reps
Leg extensions - 5 sets, 12-15 reps
Leg curls - 5 sets, 10-12 reps
Barbell lunges - 4 sets, 15 reps
Standing calf raises -10 sets, 10 reps

Cardio 2 times a week for 40 min + Abs in all of the 4 training days

 

[big4life]

I'm guessing that you're trying to cut / lose weight?

Even then that is too many sets for my taste. If you want to do 6-10 reps I would cut it back to 3 sets. If you want to do 5 sets I would cut the reps to 4-6. I also would add deadlifts to the routine, either on back day or leg day. I would also look into adding military presses for shoulders. Replace one of your curl exercises with hammer curls. I also would lose the kickbacks, and add either skullcrushers, or elbows out extensions.

That's just my thoughts.

 

[MsBeverlyHills]

are you a guy or a girl? because this is a good hi-volume program if your training for figure or fitness but pretty terrible for a guy going for strength or mass.

 

[silver_shadow]

are you a guy or a girl? because this is a good hi-volume program if your training for figure or fitness but pretty terrible for a guy going for strength or mass.

a-fucking-men

 

[Protobuilder]

You train like girlie-man. You've got 4 exercises targeting lats/mid back on your back day but I don't see a single heavy pulling exercise. And pretty much every single exercise you list has you sitting down or otherwise resting comfortably against a fat padded seat cushion. WTF? Grab some heavy weight, stand with it, and squat/press/pull it.

Order Dinosaur Training from www.brookskubik.com and become a man.

At the very least, read through the training vault sticky at the top of the page. Start by dropping 75% of your exercises, and focus on getting stronger on a handful of good compound exercises. Push several sets of 3-6 or something followed by a few lighter burnout sets of 10-15 reps. Do that on a handful of big exercises and go home, eat, and grow. Until your lats are nice and thick, don't worry about hitting them from 27 angles.

 

[xblitz44x]

Good post, proto.

It seems like there is a new thread just like this one every week. I had to check the date.

 

[BiggT]

I agree that it is pretty horrendous. Some general thoughts:

You do 34 sets on 'leg day', but none of them are a squat (no, hack squats are NOT squats). All of your triceps exercises are useless fluff. 20 sets for shoulders, but all 4 exercises are a useless waste of time (look at blitz44's avatar, he has some big-ass shoulders and he doesn't do lateral raises ever). Bag the concentration curls. Pick one press for the 'chest' and get good at it, don't go anywhere near the pec deck, unless you need a spot to dump your gym bag, then it is understandable. You've got 25 sets for back, and not one pull from the floor, REAL chin-up, or heavy, unsupported row (the d-bell rows are okay, far from ideal, but they are the best thing you listed for back). If you do the routine you outlined, you'll most likely make zero progress, get frustrated, buy a bunch of supplements, they won't work of course, and finally you'll get even more frustrated, then you'll go to the anabolic board for cycle advice because you're 'plateaued' despite years of 'perfect training and diet'.

I'd look at the training sticky at the top of the board.

You should focus on getting good at a squat, a pull, and a press. Worry about adding weight to your barbell rows, squats, bench presses, and military presses.....the iso-fluff crap needs to go.

 

[xblitz44x]

I agree that it is pretty horrendous. Some general thoughts:

You've got 25 sets for back, and not one pull from the floor, REAL chin-up, or heavy, unsupported row (the d-bell rows are okay, far from ideal, but they are the best thing you listed for back).

I don't know man, those 'seated pulley rows' sound pretty fierce.

 

[Protobuilder]

It's weird, but I've completely come to dislike pretty much any lift that requires me to sit / lay down or otherwise rest on a pad.

 

[lightout]

I re did my routine with more basic compound exercises

4 Day Split Workout

DAY 1 : BACK,LATS
Bent-over rows 3 sets,8-10 reps
Chin-ups 3 sets Max reps
Front pulldown 3 sets,8-10 reps
Dumbell Shrugs 3 sets,8-10 reps
Lever incline rows 3 sets,8-10 reps

DAY 2: CHEST,BICEPS,FOREARMS
Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps
Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10
Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps
Pullovers 3 sets,8-10 reps

DAY 3: TRICEPS,SHOULDERS
Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps
Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps
Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps
Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps

DAY 4: LEGS
Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps
Dumbell Lunge 3 sets,8-10 reps
Lying Leg Curl 3 sets,8-10 reps
Leg Press 3 sets,8-10 reps
Leg Extensions 3 sets,8-10 reps

Abs in all of these days + 40 min cardio 2 times a week

 

[Protobuilder]

You're not listening. Read the training sticky. Click on the Mark Rippetoe program. And do that. It works. The modified crap above is . . . still crap.