CRITIQUE My Back, Traps, & Biceps Routine

[MonStar1023]

Back.
wide-grip front chins 2 sets 6-8 reps
bentover ez-bar rows 4 sets 6-8 reps (alt. overhand/underhand shoulder-width grip)
partial deadlifts 2 sets 6-8 reps

Traps.
dynamic bb shrugs 2 sets 6-8 reps
db shrugs 2 sets 6-8 reps

Biceps.
close-grip bb preacher curls 2 sets 6-8 reps
incline alt. zottman curls 2 sets 6-8 reps
standing bb reverse curls 2 sets 6-8 reps

Whatd you all think?

-> I also end up doing forearms on this day but I am really specializing on them in another thread called "Official: bla bla" so you can check that thread out if your curious.

 

[sysopt]

looks pretty sweet to me.

 

[gymtime]

Looks real good MS. Hope it works for ya!!

 

[MonStar1023]

Thanks.. me too!!

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[neo1605]

Looks solid to me bro!!

 

[AMP 33]

Looks great.

 

[MonStar1023]

AMP 33-
So whatsup man are you still lifting a lot or what? I havnt seen you on here in forever bro.. what kinda routine you doin.. and what kinda diet/supplements. I weigh fuckin 240 lbs. now! I am trying to get down to 225 lbs. Im pretty thick now.

 

[dumbell]

Looks identical with my back program. It has worked great with me

 

[MonStar1023]

Yeah my back has responded well too dumbbell.

 

[Robboe]

firstly monstar, i must ask your height and bf and whether you are on juice because i've read somewhere your amrs are close to 18" and you now say you weigh 240lbs!

The reason i'm asking is because i'm wondering why you're even asking questions on here - whatever you're doing seems to be working!

Back rouitne looks sound.

After deads you don't need 2 exercises for traps imo.

then maybe a few too many sets for biceps, especially after hard back training. If you do special forearm work then i don;t think the 2 sets of reverse grip curls are necessary.

that is all.

 

[enrage]

looks good

 

[ballast]

Monstar-Other than the fact that you are doing alot of biceps work, looks solid.Do you do anything for low back besides partial deads?If not, you might want to alternate regular deads with partial deads.Lower back strength is key.

 

[AMP 33]

Monstarr - Yo mike, i still lift when i have the energy im doing the push/pull routine Ive been so lazy cus my diet is real bad and i cant stop smoking Im gonna clean up soon though cus im wrestling this year.

 

[proxy]

What are dynamic bb shrugs ????!!!!!

 

[DaCypher]

What are dynamic bb shrugs ????!!!!!

Check out this thread for for info on dynamic shrugs.

 

[MonStar1023]

I am thinking that maybe I am doing too much bicep and trap would do you think this would be more beneficial...

Back, Traps, Biceps.
wide-grip front chins 3 sets to failure
bentover ez-bar rows (alt. under/overhand every other week) 3 sets 6-8 reps
partial deadlifts 2 sets 6-8 reps
dumbbell shrugs (seated) 2 sets 6-8 reps
close-grip barbell preacher curls 2 sets 6-8 reps
standing reverse barbell curls (alt. hammer curls every other week) 2 sets 6-8 reps

 

[sysopt]

ya ever try bent over laterals?? they kill my rear delts and lower/middle trap and the rhomboids. Maybe you should do em instead of two different trap exercises.

 

[Blood&Iron]

Your revised routine looks pretty solid to me. I'm not a fan of bent-over rows as they, in my experience, put too much stress on the low back, particularly if not performed with impeccable form. But some people swear by them.

 

[MonStar1023]

Yeah well see what happens with this revised routine..

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I am really trying to push a lotta growth in my back and traps and I am hoping this is the best way to do it.