Critque my routine please.

[CatabloicState]

Hello everyone, first post here. I've been away from the gym for several years and need a little help putting together a good routine. I would appreciate any advice that would help me improve what I am currently doing at the gym. I'm doing a 1 day on 1 day off schedule right now, so I get 6 days of rest before I see day 1 again.

Thank you for your time, and any good advice given.
--------------------------------------
My current routine is as follows:

DAY 1) 26 sets
Chest 12 sets
4 sets of flat bench
4 sets of incline
4 cable crossovers.

Triceps 6 sets
4 sets of skull crushers
2 sets triceps pull downs (cables)

Abbs 8 sets
4 sets of crunches
4 sets of leg lifts
==============================================
DAY 2) 22 sets
Back 12 sets
4 sets of close grip pull downs
4 sets of rows
4 sets of lat pull downs

Biceps 6 sets
3 sets of dumbbell curls
3 sets of ezbar curls

Traps 4 sets
4 sets of shrugs (barbell, or dumbbell.)
==============================================
DAY 3) 22 sets
Shoulders 6 set
3 sets of military dumbbell press
3 sets of reverse peck deck

Legs 12 sets
4 sets of leg press
4 sets of calf raises
4 sets of leg curls

Lower back
4 sets of hyper-extensions

 

[CatabloicState]

bump

 

[CatabloicState]

Should I be concerned that no one has posted a reply? Either I'm doing things fine, or my routine is garbage.

 

[CatabloicState]

Pretty unhelpful community. Done with this forum.

 

[thebigoz]

Your post has been here for half a day...

Two sticking points (apart from your rude replies ) - no squats and no deadlifts. You should be doing both these exercises.

On chest day, I would include dumbbell flyes and dips. You also seem to be neglecting your shoulders. Lateral/Rear lateral raises works really well for cutting up my delts.

 

[JDid23]

Hello everyone, first post here. I've been away from the gym for several years and need a little help putting together a good routine. I would appreciate any advice that would help me improve what I am currently doing at the gym. I'm doing a 1 day on 1 day off schedule right now, so I get 6 days of rest before I see day 1 again.

Thank you for your time, and any good advice given.
--------------------------------------
My current routine is as follows:

DAY 1) 26 sets
Chest 12 sets
4 sets of flat bench
4 sets of incline
4 cable crossovers.

Triceps 6 sets
4 sets of skull crushers
2 sets triceps pull downs (cables)

Abbs 8 sets
4 sets of crunches
4 sets of leg lifts
==============================================
DAY 2) 22 sets
Back 12 sets
4 sets of close grip pull downs
4 sets of rows
4 sets of lat pull downs

Biceps 6 sets
3 sets of dumbbell curls
3 sets of ezbar curls

Traps 4 sets
4 sets of shrugs (barbell, or dumbbell.)
==============================================
DAY 3) 22 sets
Shoulders 6 set
3 sets of military dumbbell press
3 sets of reverse peck deck

Legs 12 sets
4 sets of leg press
4 sets of calf raises
4 sets of leg curls

Lower back
4 sets of hyper-extensions

sorry dude but it's not too good imo.

What are your goals and how long have you been working out for?

Maybe you should look into Rippetoes or 5x5

 

[moya]

yes look into 5x5...
with proper nutrition and rest your routine will work for a while...
...but it is definately not the best...

 

[MsBeverlyHills]

your volume is pretty high & your using machines too much..instead of free weights. try this.

Day 1-
Flat Bench
Incline bench w/DBs
Incline flyes
Dips
Skulls

Day 2-
Deadlifts (cycle these w/ GMs)
Bentover rows
wide grip pullups
bb curl
inlcine db curl

Day 3-
squats
lunges
stiff leg deadlifts
BB overhead press
db laterals

 

[gstacker]

im sory i didnt hear my computer ring when you posted haha
anyways it doesnt look horible like mentioned squats an deads should be added...also id add pull ups and dips
day one ad dips before you start hitin your tris
day 2 start with deads an then pull ups drop one of your bicep exercises then hit forarms...and save shrugs for shoulder day
day 3 add shrugs and train legs on day 4
day 4 start with squats

thats jus a suggestion a million diff ways to put it together tho

also note ive made post and haven had any hits for a couple days and then BAM! thread comes alive jus be pationt bro this is really the best site on the net

 

[ExtraMile]

Should I be concerned that no one has posted a reply? Either I'm doing things fine, or my routine is garbage.

yeah your routine was garbage were did u get it from?

 

[Dominator Human]

yeah your routine was garbage were did u get it from?

I disagree with you about his routine.

I think he'll be ok with the tweaking mentioned above.

 

[ExtraMile]

I disagree with you about his routine.

I think he'll be ok with the tweaking mentioned above.

yeah man i was saying the original one he posted was garbage, not when it had been "tweaked"

 

[burnthiscorpse]

Why bother? The poster got all pissy and stomped off. He's gone. That being said it IS a shit routine because there are no squats or deads in it.

 

[gstacker]

^^^^lmfao ya I guess if he gets all pissed we didn't respond after 30mins we have the right to clown a lil after a few days of ignoring us lol he's prolly in the drive threw at micky dees standing on his horn yelling out the window to hurry up