How bad is this routine?

[Pikaberdot]

Day 1: Chest & Back

Chest:
• Flat Bench Press (4x sets, 4-6 reps)
• Incline Bench Press (4x sets, 4-6 reps)
• Decline Dumbbell Bench Press (4x sets, 4-6 reps)

Back:
• Seated Row (4x sets, 4-6 reps)
• Bent-Over Barbell or 1-handed Dumbbell Row (4x sets, 4-6 reps)
• Weighted Wide-Gripped Pull-ups (4x sets, 4-6 reps)
• Weighted Back Hyperextensions (3x sets, 12-15 reps)
• Lat Pulldown (4x sets, 4-6 reps)


Day 2: Biceps & Triceps & Chest Isolation

Biceps:
• 1-Arm Standing Preacher Curls (4x sets, 4-6 reps)
• Hammer Curls (4x sets, 4-6 reps)
• EZ-Barbell Curls (4x sets, 4-6 reps)
• Weighted Close-Gripped Underhand Pull-ups (3x sets, 6-8 reps)

Triceps:
• Weighted Dips (3x sets, 6-8 reps)
• Close-Gripped Flat Bench Press (4x sets, 4-6 reps)
• Skull Crushers (4x sets, 4-6 reps)
• Cable 1-Arm Triceps Extensions (3x sets, 6-8 reps)
• Cable Pull-downs (3x sets, 6-8 reps)

Chest Isolation:
• Cable-Crossovers (4x sets, 4-6 reps)
• Flies on Incline Bench (4x sets, 4-6 reps)
• Fly Machine (3x sets, 6-8 reps)







Day 3: Shoulders & Legs & Obliques

Shoulders/Traps:
• Military Dumbbell Press (4x sets, 4-6 reps)
• Barbell Shoulder Shrugs (3x sets, 6-8 reps)
• Dumbbell Shoulder Shrugs (3x sets, 6-8 reps)
• Side Fly’s (4x sets, 4-6 reps)
• Arm Extensions (4x sets, 4-6 reps)
• Standing Barbell Rows (3x sets, 6-8 reps)

Legs:
• Squats (4x sets, 4-6 reps)
• 1-Legged Horizontal Leg Curl Machine (3x sets, 6-8 reps)
• Dumbbell Lunges (4x sets, 4-6 reps)
• Leg Extension Machine (3x sets, 6-8 reps)
• Smith Machine Standing Calf Raises (4x sets, 20 reps less weight or 5x sets, 10 reps higher weight)

Obliques:
• Side Bends (4x sets, 8-10 reps)


Day 4: Chest & Back
*** Repeat Day 1 Exercises ***


Day 5: Rest
*** No working out today ***


Day 6: Biceps & Triceps & Chest Isolation
*** Repeat Day 2 Exercises ***


Day 7: Shoulders & Legs & Obliques
*** Repeat Day 3 Exercises ***

 

[silver_shadow]

your doing:
day 1 - "chest" (which will work your delts/tri's too) + lats (so bi's too)
day 2 - tri's (which you did on day 1), bi's (also on day1) and chest (day1)
day 3 - delts (day 1 & 2 - so 3rd day running)
day 4 - chest (again tri's delts so delts get done 4 days in a row)

that's just a part of why that routine is really bad. you'd do well to read the training vault sticky and choose a suitable routine and maybe even make slight modifications. i just see a bunch of isolation exercises in your routine with no plan to get better at the large compound lifts which will give you the best hypertrophy (i'm pretty sure that is your goal).

 

[JKurz1]

Day 1: Chest
Chest:
• Flat Bench Press (4x sets, 4-6 reps)
• Incline Bench Press (4x sets, 4-6 reps)
• Decline Dumbbell Bench Press (4x sets, 4-6 reps)




Day 2: Biceps & Triceps

Biceps:
• 1-Arm Standing Preacher Curls (4x sets, 4-6 reps)
• Hammer Curls (4x sets, 4-6 reps)
• EZ-Barbell Curls (4x sets, 4-6 reps)
• Weighted Close-Gripped Underhand Pull-ups (3x sets, 6-8 reps)

Triceps:
• Weighted Dips (3x sets, 6-8 reps)
• Close-Gripped Flat Bench Press (4x sets, 4-6 reps)
• Skull Crushers (4x sets, 4-6 reps)
• Cable 1-Arm Triceps Extensions (3x sets, 6-8 reps)
• Cable Pull-downs (3x sets, 6-8 reps)





DAY 3 Back:
• Seated Row (4x sets, 4-6 reps)
• Bent-Over Barbell or 1-handed Dumbbell Row (4x sets, 4-6 reps)
• Weighted Wide-Gripped Pull-ups (4x sets, 4-6 reps)
• Weighted Back Hyperextensions (3x sets, 12-15 reps)
• Lat Pulldown (4x sets, 4-6 reps)
DEADS,!!!!!!!!!!!!!11


Day 4: Shoulders

Shoulders/Traps:
• Military Dumbbell Press (4x sets, 4-6 reps)
• Barbell Shoulder Shrugs (3x sets, 6-8 reps)
• Dumbbell Shoulder Shrugs (3x sets, 6-8 reps)
• Side Fly’s (4x sets, 4-6 reps)
• Arm Extensions (4x sets, 4-6 reps)
• Standing Barbell Rows (3x sets, 6-8 reps)

DAY 5
Legs & Obliques


Legs:
• Squats (4x sets, 4-6 reps)
• 1-Legged Horizontal Leg Curl Machine (3x sets, 6-8 reps)
• Dumbbell Lunges (4x sets, 4-6 reps)
• Leg Extension Machine (3x sets, 6-8 reps)
• Smith Machine Standing Calf Raises (4x sets, 20 reps less weight or 5x sets, 10 reps higher weight)

Obliques:
• Side Bends (4x sets, 8-10 reps)

 

[Pikaberdot]

your doing:
day 1 - "chest" (which will work your delts/tri's too) + lats (so bi's too)
day 2 - tri's (which you did on day 1), bi's (also on day1) and chest (day1)
day 3 - delts (day 1 & 2 - so 3rd day running)
day 4 - chest (again tri's delts so delts get done 4 days in a row)

that's just a part of why that routine is really bad. you'd do well to read the training vault sticky and choose a suitable routine and maybe even make slight modifications. i just see a bunch of isolation exercises in your routine with no plan to get better at the large compound lifts which will give you the best hypertrophy (i'm pretty sure that is your goal).

Hmmm... never thought about it that way. So would this be considered "overtraining" then? It worked well for the past 2 months or so...

I just don't want to undertrain, I haven't gotten sore from a workout in a long time.

 

[automaticj5]

I would have always thought that was overtraining just cause it didnt give much time for anything to really, "rebuild" but what do I know I am looking for the "perfect workout" as well...

 

[Pikaberdot]

I'm going to go with this for a couple of months, see where it gets me....


Day 1: Chest & Chest Isolation & Back

Chest:
• Barbell Flat Bench Press (4x sets, 4-6 reps)
• Barbell Incline Bench Press (4x sets, 4-6 reps)
• Barbell Decline Bench Press (4x sets, 4-6 reps)

Back:
• Romanian Deadlifts (4x sets, 6-8 reps)
• Bent-Over Barbell Row (4x sets, 4-6 reps)
• Weighted Wide-Gripped Pull-ups (4x sets, 4-6 reps)
• Behind Head Lat Pulldowns (4x sets, 4-6 reps)

Chest Isolation:
• Cable-Crossovers (4x sets, 6-8 reps)
• Flies on Incline Bench (4x sets, 6-8 reps)

Day 2: Biceps & Triceps & Obliques

Biceps:
• EZ-Barbell Curls (4x sets, 4-6 reps)
• Hammer Curls (4x sets, 4-6 reps)
• Weighted Close-Gripped Underhand Pull-ups (4x sets, 6-8 reps)

Triceps:
• Weighted Dips (4x sets, 6-8 reps)
• Close-Gripped Flat Bench Press (4x sets, 4-6 reps)
• Cable Push-downs (4x sets, 6-8 reps)

Obliques:
• Side Bends (4x sets, 8-10 reps)








Day 3: Legs & Shoulders/Traps

Legs:
• Squats (4x sets, 6-8 reps)
• 1-Legged Horizontal Leg Curls (3x sets, 6-8 reps)
• Smith Machine Standing Calf Raises (3x sets, 20 reps)

Shoulders/Traps:
• Military Dumbbell Press (3x sets, 6-8 reps)
• Dumbbell Shoulder Shrugs (4x sets, 6-8 reps)
• Side Fly’s (3x sets, 6-8 reps)
• Arm Extensions (3x sets, 6-8 reps)
• Standing Dumbbell Rows to Chin (3x sets, 6-8 reps)

Day 4: Chest & Chest Isolation & Back

Chest:
• Dumbbell Flat Bench Press (3x sets, 6-8 reps)
• Dumbbell Incline Bench Press (3x sets, 6-8 reps)
• Dumbbell Decline Bench Press (3x sets, 6-8 reps)

Back:
• Romanian Deadlifts (4x sets, 6-8 reps)
• Laying 2 Handed Dumbbell Row (3x sets, 6-8 reps)
• Front of Chest Lat Pulldowns (4x sets, 4-6 reps)
• Seated Row (4x sets, 4-6 reps)
• Weighted Back Hyperextensions (4x sets, 10-12 reps)

Chest Isolation:
• Cable-Crossovers (3x sets, 8-10 reps)
• Fly Machine (3x sets, 8-10 reps)





Day 5: Rest
*** No working out today ***




Day 6: Biceps & Triceps & Obliques:

Biceps:
• 1-Arm Standing Preacher Curls (3x sets, 6-8 reps)
• Concentration Curls (3x sets, 6-8 reps)
• Weighted Close-Gripped Underhand Pull-ups (4x sets, 6-8 reps)

Triceps:
• Weighted Dips (3x sets, 8-10 reps)
• Skull Crushers (4x sets, 6-8 reps)
• Cable 1-Arm Triceps Extensions (3x sets, 6-8 reps)

Obliques:
• Side Bends (4x sets, 8-10 reps)


Day 7: Legs & Shoulders/Traps

Legs:
• Dumbbell Lunges (4x sets, 6-8 reps)
• Smith Machine Standing Calf Raises (5x sets, 10-12 reps)
• Machine Leg Extensions (3x sets, 6-8 reps)
• Machine 2-Legged Horizontal Leg Curls (3x sets, 6-8 reps)

Shoulders/Traps:
• Military Barbell Press (3x sets, 6-8 reps)
• Side Fly’s (3x sets, 6-8 reps)
• Arm Extensions (3x sets, 6-8 reps)
• Standing Barbell Rows to Chin (3x sets, 6-8 reps)
• Barbell Shoulder Shrugs (4x sets, 6-8 reps)





*Perform at least 2 HEAVY weighted Abs Exercises every other workout.*

 

[BadboyAl]

r u crazy?

how in the world are you going to do 25 sets and be productive ? sure you can go through the motions but after 12 killer sets you should have much left in you.. it would take years to develop the gpp to work that much a day not to mention lots of roids....

cut out half that shit.. examle:

DAY 1
Chest:
Super Set (no rest)
• Barbell Flat Bench Press (4x sets, 5reps)
Cable-Crossovers (4x sets, 10 reps)

Back:
Superset (no rest)
• Romanian Deadlifts (3x sets, 5 reps)
• Bent-Over Barbell Row (3x sets, 10 reps)


DAY 3:
Chest
SuperSet (no rest)
• Barbell Incline Bench Press (3x sets, 5 reps)
Flies on Incline Bench (3x sets, 10 reps)

Back
SuperSet (no rest)
• Weighted Wide-Gripped Pull-ups (3x sets, 5 reps)
• Behind Head Lat Pulldowns (3x sets, 10 reps)

Something like that..Your be way more productive on all lifts.. Super sets are crazy for added mass Do 1 set of bench, no rest have db's ready for flys then do 10reps on flys. Do that for 3 sets.. your chest will be done for the day.. Then hit the chest on incline 48-72hours later with same superset..

Same for back...

back and chest supersets in 1 day will equal 12 killer sets.. I usaully add in 3sets of what ever else i wanna do. thats it 15sets a day

 

[36drew]

This routine involves way to much focus on non-core lifts and bullshit exercise that don't drive gains in the long term.

 

[Protobuilder]

Spend $20 and buy Dinosaur Training from www.brookskubik.com

Or Super Squats by Strossen.

And for the love of God, read the training vault sticky at the top.