My routine lately.....Is it ok ?

[Tryn2]

Monday
flat bench 4 x 12,10,8,6
inlcine smith 4 x 12,10,8,8
cable crossovers 4 x 12-10

Tuesday
Deadlifts 4 x 10,8,4,4
cable pulldowns 4 x 12,10,8,8
one arm rows 3 x 10-8

Wednesday
off

Thursday
Military smith 4 sets 10,8,8,6
Seated overhead shoulder press 4 sets 10,8,8,6
Side laterals 3 sets drop weight and superset with a lighter weight... so like 25lbs for 10 then 20 for 8 and then pause and 20 for 8 again thats one set...

Friday
Skull crushers then close grip tri set with incline curls
- I hit say 10 skull crushers then start pushing it as close grip then super SeT incline curls for say 10
I do this 3 times..

Ok then tri pressdowns superset with hammer curls 3sets 10,8,8

Over head tri ext 3 sets 10
superset with concentraition curls 3 sets 10

Seems liek alot but it seems to be working. Although my triceos are very sore after fridays my bi;s seem not to be much at all...

Saturday
Squats 5 sets 10,8,6,6,6
Leg curls 3 sets 10,8,8
superset with
Leg curls 3 sets 10,8,8
Calf smith raises 4 sets 12-15

Sunday off......

 

[MsBeverlyHills]

chest- drop cables & Smith. Add incline DB press, DB flyes, weighted dips.
back - drop cables. Add wide grip pull-ups, reverse-hypers.
Legs- looks ok. Add lunges & SLDLs. Unless you have amazing calves- dont superset those- go as heavy as possible till you cant walk!! LOL.

 

[Tryn2]

I should post some pics. I work them maybe twixce a year and get compliments daily...

 

[Tryn2]

Yeah I was using dumbells I just switched it up. I may go back to them. I dont do dips yet or pullups. Not to sounds weak but I cant really do them....laugh ahahahha I know its funny. I can deadlift 365 but not a pull up. Oh well Im trying....

 

[Debaser]

You can't do bodyweight dips? Those are a lot easier than bodyweight chins.

 

[Tryn2]

I do need to incorporate them. I will try them out next week. Though my shoulder is buggin me now. I did smith military last night but whne I went to do dumbell shoulder press it was hurting again. It felt like I aggrevated it last week. but I worked through it. This week I stopped, I want to avoid injury you know....Anyhow we'll see, I need them guys who do them weighted dont have small tris or chest.....Go figure...

 

[Tryn2]

ALso I may put may switch back to chest/tris and back/bis...
Do you see any benifit whether giveing them their own day or doing them on chest and back day ?? I figure its a 50/50 debate...

 

[TRUEsoldier]

ALso I may put may switch back to chest/tris and back/bis...
Do you see any benifit whether giveing them their own day or doing them on chest and back day ?? I figure its a 50/50 debate...

I would keep your work out the way it is, I like it, dont put tri's with chest, and bi's with back, I did that for awhile, and I think it waisted my time. Also your bi's are always not to sore, cuz you super set them after your tri's. If you dont want that affect, step away from supersets and just focus on one then the other. whats your stats by the way, and how long have you worked out?

 

[Tryn2]

Im 26 next week
5'10
214
bf% maybe like 19% Its high I know and I hate it...
2 cycles in 2 years
Training maybe like 4 years or so.

 

[TRUEsoldier]

I would start finding ways to incorporating pullups and dips in for sure...If you got good thickness in your back, I would start putting more widening techniques for your back in. Do more Lat pulls, and weight assisted pull ups to get you started bfore you go with all body weight. When I first started I couldnt do any!!! I think alot of people were all in that boat. If the gym has one of those machines that help you (weight assisted) then that is great, if not, get a friend to spot you and help you.

Good luck

 

[Tryn2]

^

 

[Illuminati]

Monday
flat bench 4 x 12,10,8,6
inlcine smith 4 x 12,10,8,8
cable crossovers 4 x 12-10

Tuesday
Deadlifts 4 x 10,8,4,4
cable pulldowns 4 x 12,10,8,8
one arm rows 3 x 10-8

Wednesday
off

Thursday
Military smith 4 sets 10,8,8,6
Seated overhead shoulder press 4 sets 10,8,8,6
Side laterals 3 sets drop weight and superset with a lighter weight... so like 25lbs for 10 then 20 for 8 and then pause and 20 for 8 again thats one set...

Friday
Skull crushers then close grip tri set with incline curls
- I hit say 10 skull crushers then start pushing it as close grip then super SeT incline curls for say 10
I do this 3 times..

Ok then tri pressdowns superset with hammer curls 3sets 10,8,8

Over head tri ext 3 sets 10
superset with concentraition curls 3 sets 10

Seems liek alot but it seems to be working. Although my triceos are very sore after fridays my bi;s seem not to be much at all...

Saturday
Squats 5 sets 10,8,6,6,6
Leg curls 3 sets 10,8,8
superset with
Leg curls 3 sets 10,8,8
Calf smith raises 4 sets 12-15

Sunday off......

chest-ditch the smith machine. do it with db or with bb's. also ditch the cable crossovers and start doing flies.

back-do you have a seated row machine? i would rotate this in. one of my favorite lat exercises.

tri's-i would do the CG bench first, and alone, not as a super set.


legs-is that a typo? you said leg curls superset with leg curls? i would throw in some SLDL on your leg day.


also, i dont see anything wrong with doing a chest/tri, back/bi, and a leg day type of split. if you go that rout, hit each day twice. just try not to do deads and squats on back to back days. i do not feel this is good for the lower back, because it wont give it time to recover. other than that, make sure you eat enough of the right foods, and you should be good to go...