Comments on routine

[exlax]

Note - I'll be doing this routine while on.


4 Day Split:
M=Back w/ tris
T=off
W=Chest w/bis
Th=off
F=Shoulders/Traps
S=Legs/calves

Back
-DL base 5x5
-T-bar rows 4x10-12
-Reverse shoulder width grip pull down 8 reps
Supersetted with a lowered weight wide grip pull down for 12 reps - 4 sets
-Insert another middle back excersize here -

Traps
2 exercises, 1 being bb shrugs, 6-8 sets for both

Chest
Bench Press 5X5
Incline DB s/s w/ flat bench static flyes 5sets, 12/12 reps
Decline BB press 4-5 sets 8-12

Shoulders
-Smith Machine 5 sets Pyramid 15/12/10/8/8
-DB shoulder press S/S w/ seated one arm laterals 4-5 sets 12reps each
-Rear delt on pec dec/ Machine Reverse Flye 5 sets 12 reps, w/ drop set to end.

Bis
Machine behind head cable curl 4 sets 8-12 reps
Hammer curls 4 sets 12 reps

Tris
Weighted dips (focus on tris) 4 sets 8 reps
Close Grip BP (sometimes) 5 sets 8-12 reps
One arm cable extensions 4 sets 15 reps

Quads
Squat 5 sets 10-12 reps
Hack squat 4 sets 10-12reps
Leg Extension 3x10
Leg Curl 3x10

Calves
Calf raises toes in 3 sets 12-15reps
toes out 3 sets 12-15reps
Seated Calf raises 4 sets 12 reps



what changes would you guys make and WHY?

 

[exlax]

Note - I'll be doing this routine while on.


4 Day Split:
M=Back w/ tris
T=off
W=Chest w/bis
Th=off
F=Shoulders/Traps
S=Legs/calves

Back
-DL base 5x5
-T-bar rows 4x10-12
-Reverse shoulder width grip pull down 8 reps
Supersetted with a lowered weight wide grip pull down for 12 reps - 4 sets
-Insert another middle back excersize here -

Traps
2 exercises, 1 being bb shrugs, 6-8 sets for both

Chest
Bench Press 5X5
Incline DB s/s w/ flat bench static flyes 5sets, 12/12 reps
Decline BB press 4-5 sets 8-12

Shoulders
-Smith Machine 5 sets Pyramid 15/12/10/8/8
-DB shoulder press S/S w/ seated one arm laterals 4-5 sets 12reps each
-Rear delt on pec dec/ Machine Reverse Flye 5 sets 12 reps, w/ drop set to end.

Bis
Machine behind head cable curl 4 sets 8-12 reps
Hammer curls 4 sets 12 reps

Tris
Weighted dips (focus on tris) 4 sets 8 reps
Close Grip BP (sometimes) 5 sets 8-12 reps
One arm cable extensions 4 sets 15 reps

Quads
Squat 5 sets 10-12 reps
Hack squat 4 sets 10-12reps
Leg Extension 3x10
Leg Curl 3x10

Calves
Calf raises toes in 3 sets 12-15reps
toes out 3 sets 12-15reps
Seated Calf raises 4 sets 12 reps



what changes would you guys make and WHY?

bump

 

[young_squatter]

Note - I'll be doing this routine while on.


4 Day Split:
M=Back w/ tris
T=off
W=Chest w/bis
Th=off
F=Shoulders/Traps
S=Legs/calves

Back
-DL base 5x5
-T-bar rows 4x10-12
-Reverse shoulder width grip pull down 8 reps
Supersetted with a lowered weight wide grip pull down for 12 reps - 4 sets
-Insert another middle back excersize here -

Traps
2 exercises, 1 being bb shrugs, 6-8 sets for both

Chest
Bench Press 5X5
Incline DB s/s w/ flat bench static flyes 5sets, 12/12 reps
Decline BB press 4-5 sets 8-12

Shoulders
-Smith Machine 5 sets Pyramid 15/12/10/8/8
-DB shoulder press S/S w/ seated one arm laterals 4-5 sets 12reps each
-Rear delt on pec dec/ Machine Reverse Flye 5 sets 12 reps, w/ drop set to end.

Bis
Machine behind head cable curl 4 sets 8-12 reps
Hammer curls 4 sets 12 reps

Tris
Weighted dips (focus on tris) 4 sets 8 reps
Close Grip BP (sometimes) 5 sets 8-12 reps
One arm cable extensions 4 sets 15 reps

Quads
Squat 5 sets 10-12 reps
Hack squat 4 sets 10-12reps
Leg Extension 3x10
Leg Curl 3x10

Calves
Calf raises toes in 3 sets 12-15reps
toes out 3 sets 12-15reps
Seated Calf raises 4 sets 12 reps



what changes would you guys make and WHY?

On your back day for deadlifts your doing 5x5, I hope you are pyramiding up to your top set of 5, because doing to same weight for 5x5 is going to take its tole. Also I think your doing way to many sets all together, Why would you do 13 sets for triceps when there a small bodypart, I mean your doing 2 more sets for legs then triceps, Legs are a way bigger bodypart that can handle 15 sets but that much tricep work might be counter productive, I would personally stick to 6-9 sets for triceps when going for size. I dont know why your doing 20 sets for chest for, that is counterproductive, the point of lifting is to break down the muscle enough to grow, not to totally kill it so it cant recover, the only way your going to recover from that is if you have great genetics or you are on gear. For hamstrings I would take out the leg curl and replace with glute ham raises or SLDL. This is just my 2 cents.