Need Advice on the Routine

[silver_shadow]

I'm trying to put together a routine and welcome any help. I been back in the gym the last two months after a long layoff, using the outdated one muscle group a day routine. Although I have seen some strength and mass gains, I would like to switch it up. I figured four days a week is probably the most realistic for me so I'm going with a push/pull set up. My long term goal is to put on good mass, although it will be better for me to get there in the long term by adding some good strength short term. Not real sure if they set up I have below contains enough work.

Monday
• Deadlift 5x5
• Leg Press 3x6-8 (this will be replaced by squats when the shoulder permits, alternating heavy/light with deads)
• Row 5x5
• Calf Raises 3x6-8
• Bicep Curling Exercise 3x6-8 (will switch frequently)


Tuesday
• DB Bench Press 5x5
• Shoulder Press Machine 5x5 (will be replaced with standing military press when shoulder permits)
• Dips Parellel Bars 3x8
• Triceps pushdown 3x6-8
• Lateral raises 3x6-8
• 2 Ab excercises (switching frequently)


Thursday
Same as Monday except alternate deadlifts and squats, and replace rows with pull ups.


Friday
Same as Tuesday except replace bench press with incline.

no need for these
also, try to keep monday and tuesday heavy with thursday and friday lighter. otherwise it looks good to me.

 

[xblitz44x]

There's something I don't like about your routine but I can't figure out what it is.

Every good strength training program should consist of at least this:

-Press
-Row
-Squat
-Dead

If you're aiming for a push/pull 4-day split then, at the core, you have this:
Monday
-Deadlift
-Row

Tuesday
-DB Bench
-Squat (or your leg press b/c of shoulder injury)

Thursday
-Deadlift
-Row

Friday
-DB Bench
-Squat

Personally, I only deadlift once per week since between squats, rows, and deads my back is in shambles and could use the rest. But since you're not squatting you could probably get away with deadlifting light on Thursday (or straight-leg deadlifting).

You'll want to add some supplemental exercises, so maybe your final program could look like this:

Monday
-Deadlift
-Row
-Chin-up
-BB Curl

Tuesday
-DB Bench
-Squat (or your leg press b/c of shoulder injury)
-Dip

Thursday
-Deadlift
-Row
-Shrug

Friday
-DB Bench
-Squat
-Skull Crush

I purposely left-out direct shoulder work because, if you're injured, your shoulders will be taking enough of a beating between DB presses, shrugs, and dips. When they've healed you could replace skull crushers with standing push-presses.

Good luck.

 

[krk]

There's something I don't like about your routine but I can't figure out what it is.

Every good strength training program should consist of at least this:

-Press
-Row
-Squat
-Dead

If you're aiming for a push/pull 4-day split then, at the core, you have this:
Monday
-Deadlift
-Row

Tuesday
-DB Bench
-Squat (or your leg press b/c of shoulder injury)

Thursday
-Deadlift
-Row

Friday
-DB Bench
-Squat

Personally, I only deadlift once per week since between squats, rows, and deads my back is in shambles and could use the rest. But since you're not squatting you could probably get away with deadlifting light on Thursday (or straight-leg deadlifting).

You'll want to add some supplemental exercises, so maybe your final program could look like this:

Monday
-Deadlift
-Row
-Chin-up
-BB Curl

Tuesday
-DB Bench
-Squat (or your leg press b/c of shoulder injury)
-Dip

Thursday
-Deadlift
-Row
-Shrug

Friday
-DB Bench
-Squat
-Skull Crush

I purposely left-out direct shoulder work because, if you're injured, your shoulders will be taking enough of a beating between DB presses, shrugs, and dips. When they've healed you could replace skull crushers with standing push-presses.

Good luck.

I have always felt deads more in my back and not so much in my legs, but after going heavier the last few time I find it does tax the legs a bit. You don't think deads followed the next day by squats is too taxing?

Thank alot to you and everyone else for the help.

 

[xblitz44x]

I have always felt deads more in my back and not so much in my legs, but after going heavier the last few time I find it does tax the legs a bit. You don't think deads followed the next day by squats is too taxing?

Thank alot to you and everyone else for the help.

Well what are your options? You have to either squat on Monday, dead on Tuesday. Or dead on Monday, squat on Tuesday. Or do them both on the same day. Any way you slice it you'll be fatigued from the other exercise. Since you're leg-pressing, your taxed lower back shouldn't come into play from the day before so I'd keep it as is.

Once you've done this for 3 weeks your body will adjust to it. Plus, you don't have to be completely recovered before you call on the same muscle group. Keep beating it up then after x amount of weeks take your rest and let your body get a full recovery. Waiting an extra day isn't going to 'refresh' you anyway.

Good luck!