criticise my routine please

[steelhdman]

Ive been basicly switching two routines every three weeks. I listed one that basicly goes chest/ tris/shoulders, back/bis, legs. I switch it up every three weeks with the same exercises, but go chest/back/shoulders, tris/bi''s, legs. Critism is appreciated!

First-
monday

*Flat bench
2 warm up sets
3 sets 4-6 reps or 6-8 reps ( high or low reps, and dumbell or barbell, i switch every week).
*Incline
3 sets 4-6 reps or 6-8 reps switching every week, always db's
*Flyes, decline or cable crossovers
3 sets 6-8 reps
*military press
3 sets 6-8 or 8-10 switching every week
*side lateral raies
3 sets of 8-12 not to heavy as i have rotator cuff problems
*skull crushers
3 sets 8-10 either french curl bar or db's
*tricep pull down on lat machine or wieghted dips
3 sets of 8-10

Wed.

*Deads or cleans (alternate every week)
2 warm up sets
3 sets of 2-6 reps on deads or 3 sets 4-8 reps on cleans
* pullups
3 sets to failure (usually 15, 12, 10)
*seated row or bent over db row
3 sets 6-8 reps
*lat pull down to chest
3 sets 6-8 reps
*standing barbell curls or alternating db curls
3 sets 8-10 reps
*concentraton curls or preacher curls
3 sets 8-10 reps

Friday

*Squats (hams touching calves)
2 warm up sets
4 sets 6-10 reps
* smith squats (knees touching) or leg extensions
4 sets 6- 10 reps
*Hamstring curls
3 sets 8-10 reps
* standing Calves ext.
4 sets 15- 30 reps (always switching toe position)
* Shins
4 sets 15- 30 reps sometimes supersetting with calf ext.


What do you think?

5'8" 165 lbs
im on a test/deca cycle and my bench is at 240, squat is at 250 ( iknow its pitiful) and dead is at 325.
Id like to get to 175-180 body weight and get three plates on my squat.

 

[gymtime]

Looks excellent to me. The only thing I'd change is to drop either the pullups or lat-pulldowns. Your lat volume is good without one of them, plus they are somewhat redundant.

Other than that, looks very good.

 

[bm2k]

What gymtime said.

Also, I'm 5'8 and 165 with a similar bench and a pitiful squat. I've got the upper-body somebody who's 175, and the lower body of a 155er - legacy of being an aesthetically biased teenager. I'm doing my best to fix the imbalance, but injuries have been a big stumbling block

 

[steelhdman]

Thanks for the feedback guys. I usually do both the pullups and the pulldowns because i have some kind of weird mental block with pullups and i just dont feel like i push my self hard enough. I guess it is from doing so many of them for years in high school. I thinks its probably a better exercise then pulldowns if you can keep the rep range right, so ill try and get more intense about it.

My squat today went down! a lot. could only do 185 for 8 then 175 for 8 , then 175 for six. really sucks. i felt like i was intense, and my legs were blasted at the end of the day, but strenght is not going up. I think maybe i will try a 20 rep day next week to maybe stimulate some new growth. Im three weeks in to my cycle and up 10 pounds, so my squats should be going up. They have grown in size a little bit, but not in strenght. any ideas?

 

[Warblade]

The routine looks great. I'm gonna borrow from it some =)

Anyway, I just find it amusing that every time I read a thread on routines, people always start off their week with benching. I am guilty of the same. That's why its funny to me.

 

[concert22]

I did a routine exactly like this with one exception i did shoulders alone. I went from 205 to 220 and maintained a 15%bf. However at the that point in time I stayed away from gear.