Critique My ENTIRE ROUTINE , Please?

[Atomic Punk]

**ALL SETS ARE DONE W/ 60-90 SECOND REST-INTERVALS. WEIGHTS ARE ALL PYRIMID, ALTHOUGH NOT SPECIFIED**

Monday

Day 1: Quads, Hams, Calves, Abs.

I. QUADS

A. Squats: 1 set of 15. 1 set of 5-7.
B. Single-Legged Leg Presses: 2 sets of 10 each leg.
C. Leg Extensions: 2 sets of 15.
D. Hack Squats: 2 sets of 10.

II. HAMSTRINGS

A. Straight-Legged Deads: 1 set of 15. 1 set of 6-8.
B. Lunges(BB): 1 set of 10. 1 set of 8.
C. Good Mornings: 2 sets of 15.
D. Leg Curls(Lying/Seated): 2 sets of 10.

III. CALVES

A. Either Standing Raises, or Calf Presses on LP: Sets of 10, 8, & 6: All to failure.
B. Seated Calf Raises: 1 set of 10. 1 set of 5-7.
C. Tibialis Raises: 2 sets to failure.

IV. ABS

A. Seated Machine Crunches(Pyrimid Weight): 3 sets of 10.
B. Straight-Legged Incline Leg Raises: 2 sets to failure.
C. Hanging Leg Raises: 2 sets to failure.
D. Incline Situp: 2 sets to fail.
E. Crunches: 1 set of 30 w/ controlled reps.

...Cont. on next post

 

[Atomic Punk]

WEDNESDAY

Day 2: CHEST, SHOULDERS, TRICEPS

1. CHEST

A. Flat Bench Press(BB): 1 set of 15. 1 set up to 8 reps-to failure.
B. Incline Press(BB): 1 set of 15. 1 set up to 8 reps-to failure.
C. Dips: 2 sets up to 10 reps, to failure.
D. Either Decline Cable Flyes or Dbell Flat Flyes: 2 sets of 10.

2. SHOULDERS

A. Behind the Neck Militaries(BB): 1 set of 15. 1 set of 6.
B. Either Dbell Front Laterals, or I'll use a #45 plate: 2 sets of 10.

C. Wide-Grip Upright Rows(BB or Cable): 2 sets of 10.
D. Side Laterals(Either 1 arm Dbell, Machine, or Standing Dbell): 2 sets of 10.

E. Bent Over Lateral Raise(DB): 2 sets of 15.
F. Machine Rear Delt: 2 sets of 15.

3. TRICEPS

A. Skull-Crushers: 2 sets of 10.
B. Reverse-Grip Cable Pushdowns: 2 sets of 10
C. Close-Grip Bench: 1 set of 15. 1 set of 6-8.

...Cont. on next post

 

[Atomic Punk]

FRIDAY

Day 3: BACK, TRAPS, BI's/FOREARMS

I. BACK

A. Parallel Grip Pullups: 2 sets to fail.
B. Rows(BB): 1 set of 15. 1 set of 6-8.
C. Machine Lat Pull(BTN): 2 sets of 15.
D. Machine Pullovers: 2 sets of 10.
E. Low-Pulley Rows: 2 sets of 10.

II. TRAPS

A. Deadlifts: 1 set of 10 w/ #135(done with lock grip-opposite of my normal grip). 1 set of 10 w/ #315(done with regular lock grip).

B. Power Cleans: 1 set of 10. 1 set of 5.
C. BB Shrugs: 2 sets of 15.
D. Dbell Shrugs: 2 sets of 15.

III. BICEPS

A. Machine Preacher Curl: 1 set of 15.
B. Lying Bicep Face Pulls(Cable): 1 set of 15.
C. Concentration Curls(DB): 1 set of 10/arm.

IV. FOREARMS

A. Hammer Culrs(DB): 2 sets of 15.
B. Reverse Grip Preacher Curls: 2 sets of 10.
C. Wrist Curls(BB): 2 sets of 15.
D. Wrist Curls(BTB): 2 sets of 15.
E. Standing DB Wrist Curls: 2 sets of 15.
F. Reverse Wrist Curls(BB): 2 sets of 15.

 

[BobbyJenious]

You do more sets for forearms then you do chest?

 

[Atomic Punk]

You do more sets for forearms then you do chest?

Lol. Yes. Reason being, is that I feel there are so many different angles you can hit 4arms from, that I like to cover them all. My 4arm routine is a little decieving though. I usually blow right through it in under 10 minutes, as I rest like 30 seconds, and go really light. My 4arms are killer though I must say. When I make a fist, you can see every strain of muscle. I love that.

As far as comparing 4arms to Chest..I get all the angles needed for a good Chest workout with those 4 lifts. The difference in the 2 routines though is, is that those 8 sets for Chest are done with WAY more intensity.

 

[punch]

Personally...I think combining Chest/ Shoulders/ Tris is insane. PUSH/PUSH/PUSH. I like the individual components, just not the mix. IMO

 

[Atomic Punk]

Personally...I think combining Chest/ Shoulders/ Tris is insane. PUSH/PUSH/PUSH. I like the individual components, just not the mix. IMO

I hear you. I've said the same thing before. I am just starting this routine as a matter of fact. I used to do a 6 day routine, but with my work schedule now, I have to switch it up so as to get everything done on those 3 days, unfortunately.

Do you think it is overtraining then?

 

[punch]

well, Im right w/ you on the issue of time. I can only train 3 days a week...Mon/Wed/Fri.

Mon.. Chest/Back ( Push/Pull )

Wed.. Legs/ tris

Fri... Shoulders/ bis

I fit abs, forearms, calves in twice a week on my off days. I train very intense. 2 excersizes( for the most part) per bodypart 5 working sets 1 warmup, 1 set 10 reps 3 sets of 6-8 heavy as I can, then the last set 10-15 reps to failure.

I DONT think you are overtraining...I DO think that by the time you get to shoulders and especially tris they are taxed too much.
Peace

 

[Atomic Punk]

well, Im right w/ you on the issue of time. I can only train 3 days a week...Mon/Wed/Fri.

Mon.. Chest/Back ( Push/Pull )

Wed.. Legs/ tris

Fri... Shoulders/ bis

I fit abs, forearms, calves in twice a week on my off days. I train very intense. 2 excersizes( for the most part) per bodypart 5 working sets 1 warmup, 1 set 10 reps 3 sets of 6-8 heavy as I can, then the last set 10-15 reps to failure.

I DONT think you are overtraining...I DO think that by the time you get to shoulders and especially tris they are taxed too much.
Peace

Thanks for responding. So would you cut down the sets for Delts & Tris, or on Chest then? Or perhaps switch to Dbell on chest presses rather than BB?

 

[punch]

If your looking for density and size I would stick w/ pressing movements on chest and shoulders. So, cut out flyes on chest and ditch uprights and front raises on shoulders. Up the sets on the presses. Thats key. I would do bbels one week, dbels the next.

 

[Atomic Punk]

Bump 4 a few more opinions.

 

[MsBeverlyHills]

just curiious how many hrs those workout take??? LOL!

too much imo... I think alot of your compound exercies (squat, deads, bentover rows, bench) s/b 5x5s. The cable work is redundant.

For shoulders, I would add OHPs &/or push-presses.

& I would also work abs 3/wk-- pick 2 exercises MAX!!

 

[princeton]

Its looks to long IMO. How long have you been training for?

 

[Atomic Punk]

Its looks to long IMO. How long have you been training for?

17 years. It takes me an hour to do each routine.

 

[Atomic Punk]

OK, so this is the workout I HAVE BEEN doing. Do you like this one better or worse?

Day1: Quads

Squats: 1 warmup. 1 set of 5-7
Single-Leg Leg Press: 2 sets of 10
Hacks: 2 sets of 10.
Leg Extensions: 2 sets of 10.
Lunges(Steping DOWN from a block): 2 sets of 10

Day 2: Chest/Abs

I. CHEST

A. Flat Bench Press(BB): 1 set of 15. 1 set up to 8 reps-to failure.
B. Incline Press(BB): 1 set of 15. 1 set up to 8 reps-to failure.
C. Dips: 2 sets up to 10 reps, to failure.
D. Cross-Bench Dbell Pullovers: 2 sets of10.
E. Dbell Flyes: 2 sets of 10.

II. ABS

A. Seated Machine Crunches(Pyrimid Weight): 3 sets of 10.
B. Straight-Legged Incline Leg Raises: 2 sets to failure.
C. Hanging Leg Raises: 2 sets to failure.
D. Incline Situp: 2 sets to fail.
E. Crunches: 1 set of 30 w/ controlled reps.

Day 3: Back/Traps/Neck

I. BACK

A. Parallel Grip Pullups: 2 sets to fail.
B. Rows(BB): 1 set of 15. 1 set of 6-8.
C. Machine Lat Pull(BTN): 2 sets of 15.
D. Machine Pullovers: 2 sets of 10.
E. Low-Pulley Rows: 2 sets of 10.

II. TRAPS

A. Deadlifts: 1 set of 10 w/ #135(done with lock grip-opposite of my normal grip). 1 set of 10 w/ #315(done with regular lock grip).

B. Power Cleans: 1 set of 10. 1 set of 5.
C. BB Shrugs: 2 sets of 15.
D. Dbell Shrugs: 2 sets of 15.

III. NECK

Nautilus Neck Machine

2 sets of 15 to each side
2 sets of 15 to the back


Day 4: ARMS/FOREARMS

I. TRICEPS

A. Close-Grip BP: Sets of 10, 8, 6, 4
B. SkullCrushers: 2 sets of 10
C. Reverse-Grip Pushdowns: 2 sets of 10
D. Single Arm Rope Pushdowns: 2 sets of 10/Arm

II. BICEPS

A. Machine Preacher Curl: 1 set of 15.
B. Lying Bicep Face Pulls(Cable): 1 set of 15.
C. Concentration Curls(DB): 1 set of 10/arm.

III. FOREARMS

A. Hammer Culrs(DB): 2 sets of 15.
B. Reverse Grip Preacher Curls: 2 sets of 10.
C. Wrist Curls(BB): 2 sets of 15.
D. Wrist Curls(BTB): 2 sets of 15.
E. Standing DB Wrist Curls: 2 sets of 15.
F. Reverse Wrist Curls(BB): 2 sets of 15.

Day 5: HAMS/CALVES

I. Hams

A. Straight-Legged Deads: 1 set of 15. 1 set of 6-8.
B. Lunges(BB): 1 set of 10. 1 set of 8.
C. Good Mornings: 2 sets of 15.
D. Leg Curls(Lying/Seated): 2 sets of 10.
E. Pullthroughs: 2 sets of 15.

II. Calves

A. Either Standing Raises, or Calf Presses on LP: Sets of 10, 8, & 6: All to failure.
B. Seated Calf Raises: 1 set of 10. 1 set of 5-7.
C. Tibialis Raises: 2 sets to failure.


Day 6: SHOULDERS

I. FRONTS

A. Dbell Militaries: 1 warmup set. 1 heavy set
B. Straightbar BTN Militaries: 4 sets of 10light
C. Front Lateral Raises(Cable): 2 sets of 10.

II. MIDS

A. Dbell Side Laterals: stes of 10, 8, 6.
B. Wide-Grip Upright Rows: 2 sets of 15(Smith Machine)

III. REAR

A. Wide-Grip Low- Pulley 1/2-rows: 2 sets of 10
B. Bent over Lateral Raises(DB): 2 sets of 15.

*Done Monday through Saturday. Sunday off.*

This is my current routine. The reason I was changing to the one I posted, is because of work/time, and amount of days I can lift w/o running around alot.

Admittedly, this routine takes less time to do per workout, but needs more days at the gym.

 

[Dave949]

Hey Bro.... I like the overall routine but I will share my 2 cents.

I understand you are currently having a time issue and keeping that in mind I just see some redundancy going on.

Like your delts. A relatively small muscle and you are doing 4 sets JUST for the rear delts which is a smaller section of an already small muscle. I would lose the direct rear delt movements. Your back and lat training should cover them quite nicely and the cleans get them a little also.
Same logic with your front delts.... a smaller section of a small muscle. I would lose any direct front delt work. Your MP`ing and upright rows and power cleans AND all chest work should cover them very thoroughly. Why waste precious bullets on an already dead horse ? I think your front delts are getting worked pretty sufficiently without direct frontal movements. IMHO I would work the delts as a whole unit. without splitting them up into three sections.

I would lose the DB flys for your pecs. Your already doing dips.

Ten sets for your Hams ? Wow. Your squats, hacks, leg presses, lunges and deads cover them pretty good. I would cut back on the hams a minimum of half that to 3 or 5 sets.

Abs...again 10 sets. Damn bro....that a lot of sets for the ol washboard. Do you think you really need ten sets ? Again, I would cut that minimum in half.

I realize you have been working out for 17 years Atomic which is damn near as many years as me and it is not my intent you make it sound like you don`t know your business. After 17 yrs. invested in pushing iron you know and I know you know!!! I`m just sharing my humble unbiased opinion with you.

Again... I like the workout....IMHO, I see some redundancy goin on. Just needs to be streamlined a bit and structured a little bit more efficiently. After all....time is a factor for you right now and the workout can be changed when your daily life schedule allows.

Pump on Bro