Critque, need help doing this routine this week!

[Cobin]

Monday Chest/Bi

Chest
Flat dumbbell press
Incline Dumbell Press
Incline Barbell press
9sets, 10-8-6 reps


Bicep


3 sets of standing curls,6-10 reps failing at around 8 and getting forced reps to about 10, On my final get cheat forced reps to 10 then quick drop the barbell, strip off some weight and do as many as you can, when you fail, strip off another some more weight and do as many as you can, and again one final time strip off some weight adding smaller plates if needed and do as many as possible. with no rest in between each. Decending sets. 90sec to 2 minute break in between sets.

After that take 2 minute break do one set of Decending sets in the stretch position on an inclined bench. Pick three sets of dumbells and do as many curls as possible on the heaviest set, and quick drop the dumbells and pick up the one step down lighter set and finally decend to lights set. Picking dumbell sets to put you somewhere between 6-10 rep range.



Tuesday Back/Tri

Back
Chins
Deadlifts
Rows

9sets 10-8-6 reps

Triceps

Reverse grip bench
Dips
Tate press or skulls or French curls still can’t decide

9 sets 10-8-6 reps

Friday Legs/Shoulders

Legs
Squats
Ham Curls
Quad extensions
Calf raises
Leg Press

12 sets 10-8-6 reps


Shoulders
Upright row
Military Press
Rear Lateral raise

9 sets 10-8-6 reps



Please help me with any ideas or suggestions, to many sets for small muscle groups, not enough for the big muscle groups? Please help!

Also do you guys use wrist straps or wrist wraps? Thanks

 

[supersizeme]

Monday - I'd substitute some form of flyes for that Incline Barbell press you do for your third exercise. You already have two pressing movements in there, I think a third one is excessive. Also, I would start off with incline DB press instead of flat.

Tuesday - don't train your back and tris this day. Substitute your leg/shoulder day in here. You just finished nailing your bis the day before, and they need time to recover before you try and do a back day. Also, reverse grip bench press(you sure you don't mean "close grip?") and dips both hit your chest, which you trained the previous day as well. For your shoulder day, you may want to get rid of the military press in favor of db lateral raises(keep the rear ones in there, too). Military press works your front delts the most, and they just got worked over the previous day in your chest pressing movements.

Your plan for back looks good. For legs, I'd do leg press before leg extensions. Leg extensions should be a finisher for the quads at the end of your workout, not taking precence over leg press.

The curls you are talking about where you do a set, drop the weight, do another a set, etc. worked out really well for me. I'm a big fan of those.

As far as wrist straps go, this is argued over pretty much daily. The guys with naturally good grip and strong forearms who don't need them will tell you to ditch the straps, and those who don't have that will say it's alright. If you can manage without them, no need to start using them, but if you feel your back workouts are being limited by your grip, use them.

good luck

 

[DrBones]

Cobin,
By the looks of your regime, you are training mainly for size?
Why not toss a couple sets of lower reps 3-5 range in there and hammer some of those fast twitch fibres as well...
I've been doing a lot of experimenting with that recently...
I jacked the idea from needsizes 5x5..
Doing a few sets of 5 to start any of the major muscle groups (hammering your fast twitch fibres for strength) then frying the intermediate and slow twitch fibres with your 10-8-6 sets...
That way you get the best of both worlds, strength and size..
By the looks of your older pics you have a similar frame to me.. just a little shorter.... Keep me posted on how things go, and dont forget to take some new pics once you see some results...
Thanks

 

[Cobin]

Cobin,
By the looks of your regime, you are training mainly for size?
Why not toss a couple sets of lower reps 3-5 range in there and hammer some of those fast twitch fibres as well...
I've been doing a lot of experimenting with that recently...
I jacked the idea from needsizes 5x5..
Doing a few sets of 5 to start any of the major muscle groups (hammering your fast twitch fibres for strength) then frying the intermediate and slow twitch fibres with your 10-8-6 sets...
That way you get the best of both worlds, strength and size..
By the looks of your older pics you have a similar frame to me.. just a little shorter.... Keep me posted on how things go, and dont forget to take some new pics once you see some results...
Thanks

I may try that next, doing this routine for now, i m gonna do this for 8 wks, I got some befores and afters so we'll see how it goes.


Thanks for the tips super I will try all that, good stuff. My forearms hurt more then my back on back day, thats why i was gonna use straps, for back day only.

 

[Scaggs]

Use the straps if needed. However, if your doing deadlifts one hand over one hand under, you prally wont need the straps untill you hit your heaviest weights. Use them when you need them only. When you do use them, dont rely on the straps. Squeeze your grip extra more then normal while in the straps. Keep the forearms flexed.

As far as the routine looks, the extensions your doing are prally supersetted right after squats so you wont need to do them last after a leg press. And the leg press you should do with a wider stance toes pointed out and knees coming to your side of torso for fullest range of motion. Also working your glutes, hammies and thighs a bit more than the quads, since they got shocked in the Squat-extension superset. Also the dips your doing for tri's i imagine your doing them torso upright (no lean) limiting delt work. You should be fine with that.

Looks good. You still might find yourself needing to drop some workload though. Keeping it more to the cores. Beleive me, your delts are getting all the work then need from the rear to the front. I'd also go down to the 5x5 principle.

Scaggs

 

[Cobin]

Use the straps if needed. However, if your doing deadlifts one hand over one hand under, you prally wont need the straps untill you hit your heaviest weights. Use them when you need them only. When you do use them, dont rely on the straps. Squeeze your grip extra more then normal while in the straps. Keep the forearms flexed.

As far as the routine looks, the extensions your doing are prally supersetted right after squats so you wont need to do them last after a leg press. And the leg press you should do with a wider stance toes pointed out and knees coming to your side of torso for fullest range of motion. Also working your glutes, hammies and thighs a bit more than the quads, since they got shocked in the Squat-extension superset. Also the dips your doing for tri's i imagine your doing them torso upright (no lean) limiting delt work. You should be fine with that.

Looks good. You still might find yourself needing to drop some workload though. Keeping it more to the cores. Beleive me, your delts are getting all the work then need from the rear to the front. I'd also go down to the 5x5 principle.

Scaggs

Thanks scaggs apreciate it, I am gonna superset tris and the the leg extensions after the last set of squats or after each set of squats? Also only do one set of extensions or 3? I will only use the straps for my last set, thats when I load 225 on for 6 reps and my grip goes before my back, I am going to do some grip work but for now I want to use the straps. I am also gonna do what you suggested for neck, hope to increase the size of it. Also why do 5x5? I am going for mostly size and I've read that 10-6 is the best rep range. Thanks

 

[Cobin]

What should I do for chest?

I need work every place of chest, its bigger on theright side then the left, and looks weak compared to the rest of me. If I post an image will anyone be able to give me some good pointers on how to correct my lagging chest?


Maybe I could some super setting for chest aswell?

 

[Cobin]

Monday Chest/Bi/Neck

Chest
Incline Dumbell Press
Flat dumbbell press
Incline Flyes
9sets, 10-8-6 reps


Bicep


3 sets of standing curls,6-10 reps failing at around 8 and getting forced reps to about 10, On my final get cheat forced reps to 10 then quick drop the barbell, strip off some weight and do as many as you can, when you fail, strip off another some more weight and do as many as you can, and again one final time strip off some weight adding smaller plates if needed and do as many as possible. with no rest in between each. Decending sets. 90sec to 2 minute break in between sets.

After that take 2 minute break do one set of Decending sets in the stretch position on an inclined bench. Pick three sets of dumbells and do as many curls as possible on the heaviest set, and quick drop the dumbells and pick up the one step down lighter set and finally decend to lights set. Picking dumbell sets to put you somewhere between 6-10 rep range.

Neck
Front Lifts
Side Lifts
Rear Lifts

8sets 15-20 reps


Wednesday Legs/Shoulders


Legs
Squats
Leg Press
Leg extensions
Leg curls
Calf Raises
15 sets 10-8-6 reps

Shoulders
Upright row
Dumbbell Lateral Raise
Rear Lateral Raise

9 sets 10-8-6 reps


Friday Back/Tri/Forearms


Back
Deadlifts
Chins
Rows

9sets 10-8-6 reps

Triceps

Close Grip Bench
Dips
Tate Tricep Press

9 sets 10-8-6 reps


Forearms

Wrist Curls
Reverse Wrist curls
Reverse Curl

9 sets 10-8-6 reps



Friday Legs/Shoulders

Legs
Squats
Ham Curls
Quad extensions
Calf raises
Leg Press

12 sets 10-8-6 reps


Shoulders
Upright row
Military Press
Rear Lateral raise

9 sets 10-8-6 reps

SuperSize me and everyone else, how does it look?

 

[supersizeme]

That looks good...I wouldn't change a thing. I assume you accidentally left in that extra Friday on the end of your revised workout, because you have two Fridays on there and the second one is the unrevised leg/shoulder day.

good luck, homie. you'll hit your 225 bench in no time. 2 plates is a great milestone to hit.

 

[Cobin]

That looks good...I wouldn't change a thing. I assume you accidentally left in that extra Friday on the end of your revised workout, because you have two Fridays on there and the second one is the unrevised leg/shoulder day.

good luck, homie. you'll hit your 225 bench in no time. 2 plates is a great milestone to hit.

yea, that was an accident I only meant one friday. I went over the old one with the new one and must of missed it, thanks alot supersizeme!

One more question I just remembered, I forgot to add shrugs in there so I added them on shoulder day, will they be to sore for back day on fri? Maybe put forearms on wed and traps on fri? Thanks

 

[jeremys]

the only thing i can think of is you *might* overtrain the bi's with stripping the weights and constant sets but probably not. i never did. i mainly used that as a 'shocker' though if i hadnt trained for a couple weeks.

good luck!

 

[supersizeme]

give you've got a three day split and it's already pretty jumbled. i'd do your shrugs on back day. they'd go along well with the deadlifts, which, to me, hit my traps harder than the rest of my back(except for the lower back). i always throw shrugs in on the same day that i do deads.
welcome to the huge pain in the ass of making a new split. it's always hard moving muscle groups around so they don't run over into each other. i just started a new 4 day split that i'm not all that confident about, but will see how it goes.

mon - chest/tris
tues - back/bis
wed - off
thur - legs
fri - shoulders, traps

 

[Cobin]

give you've got a three day split and it's already pretty jumbled. i'd do your shrugs on back day. they'd go along well with the deadlifts, which, to me, hit my traps harder than the rest of my back(except for the lower back). i always throw shrugs in on the same day that i do deads.
welcome to the huge pain in the ass of making a new split. it's always hard moving muscle groups around so they don't run over into each other. i just started a new 4 day split that i'm not all that confident about, but will see how it goes.

mon - chest/tris
tues - back/bis
wed - off
thur - legs
fri - shoulders, traps

So should I move forearms to wed and traps to fri? Or just add traps and leave forearms there, traps don't take but 5-10 mins maybe at most , I workout with a partner.