My routine - thoughts?

[thebigoz]

So I do a fairly basic 5-day split routine. I get good results both strength and size wise.

Regardless, I want to put it out there to get feedback because there are always improvements that can be made.

I'm not looking for a big shake up of the entire routine. Mainly looking to see if there is a general concensus in adding/dropping any exercises.


My weakest area at the moment is actually my shoulders. I'm pushing 75's on the seated press, which is lagging behind compared to other exercises. I think I might need to add in another heavy exercise, like a military press or BB press to get the weight moving up faster.



Monday - Shoulders/Abs

Seated DB Press (4 sets)
DB Shrugs (3 sets)
DB Lateral Raises (3 sets)
Bent/Rear Lateral Raises (3 sets)

Situp - Tabata style (8 sets)
Leg raises - Tabata style (8 sets)


Tuesday - Legs

Squats (4 sets)
Leg Extensions (4 sets)
Lying Leg Curls (4 sets)
Seated Calf Raises (4 sets)


Wednesday - Off


Thursday - Chest

Flat Bench (4 sets)
Incline DB Press (4 sets)
Flies (4 sets)
Dips (4 sets)


Friday - Back

Deadlifts (4 sets)
Pulldown (4 sets)
Rear Pulldown (4 sets)
Seated Rows (4 sets)


Saturday - Arms/Abs

BB Curl (4 sets)
Incline/Seated DB Curls (4 sets)
Hammer Curls (4 sets)

Pushdowns (4 sets)
Tri Extensions (4 sets)

Situp - Tabata style (8 sets)
Leg raises - Tabata style (8 sets)



I don't do a big tricep workout. Naturally large tricpes run in the family and these two exercises (along with chest day) keep my strength improving adequately.



All suggestions/criticism welcome.


My philosophy is that 'if it works and you enjoy it, then it's a good routine'. Having said that, I know there will be tweaks that I can make to get more out of it.

I'm happy with a 5 day split, but I may start training a few exercises twice a week (Bench/DL/Squat - but not a 5x5 workout).

 

[thebigoz]

Oh and to add - my rep range is anywhere from 4-10 depending on the exercises.

For my core, heavy lifts for each body part (Bench, Squat, DL, Incline Press, Shoulder Press etc) I will try and hit 4 reps on the heaviest weight I can for my last set, progressively overloading each week.

For arm exercises and the majority of the remainder, it's a minimum of 6-10 per set.

 

[Scotsman]

Why not try switching up the db shoulder presses with barbell presses? I like doing them standing because of the extra core stability work. As far as triceps don't forget that you are doing lots of tricep work on shoulder presses as well so you in reality are doing three days there.

If you're looking to add second days to those lifts why not do something like:

Combine shoulder and 2nd bench day to one day.
Do your squats and deadlifts on the same day.
Rearrange your week so that your days off are back to back.

Cheers,
Scotsman

 

[timtim]

your hamstrings must be completely unbalanced to the rest of your leg muscles. 1 exercise for the biceps of the leg which have 4 seperate heads?

i think the routine is basic/beginner. how many years have you been lifting?

 

[chucktown04]

Remember that variety is very important as well. This isn't a bad routine but you want to make sure your giving yourself enough recovery time and changing your exercises up after a few weeks.

 

[thebigoz]

your hamstrings must be completely unbalanced to the rest of your leg muscles. 1 exercise for the biceps of the leg which have 4 seperate heads?

i think the routine is basic/beginner. how many years have you been lifting?

Been lifting for about 5-6 years. Like I said, the routine is basic. But like I also said, I like it becaues it works for me.

My hamstrings are actually on par - if not ahead - in terms of strength to the rest of my legs. I do a lot of bike riding during my cardio stages, so this would probably help somewhat.

 

[thebigoz]

Remember that variety is very important as well. This isn't a bad routine but you want to make sure your giving yourself enough recovery time and changing your exercises up after a few weeks.

I agree. I guess my main hope of this thread is based around that thought. I want suggestions that I can incorporate into my routine, which will help to add some variation when I need it.

Recovery time is actually working out really well for me. I'm always ready to train on this routine.

 

[Scotsman]

your hamstrings must be completely unbalanced to the rest of your leg muscles. 1 exercise for the biceps of the leg which have 4 seperate heads?

i think the routine is basic/beginner. how many years have you been lifting?

Squats and deadlift work the hamstrings quite well if done right. He may be only doing one isolation exercise for them (which is more than I do) but that may be plenty for him.

Cheers,
Scotsman

 

[thebigoz]

Why not try switching up the db shoulder presses with barbell presses? I like doing them standing because of the extra core stability work. As far as triceps don't forget that you are doing lots of tricep work on shoulder presses as well so you in reality are doing three days there.

If you're looking to add second days to those lifts why not do something like:

Combine shoulder and 2nd bench day to one day.
Do your squats and deadlifts on the same day.
Rearrange your week so that your days off are back to back.

Cheers,
Scotsman

I like the suggestion for the second lift days. I might change it up this week or next week and see how it goes.

Thanks!

 

[timtim]

Been lifting for about 5-6 years. Like I said, the routine is basic. But like I also said, I like it becaues it works for me.

My hamstrings are actually on par - if not ahead - in terms of strength to the rest of my legs. I do a lot of bike riding during my cardio stages, so this would probably help somewhat.

the bike riding is doing the trick i assume. especially since it sounds like you have alot of experience riding.