***** New Routine ***** Please Critique!

[oush]

Hi,
Im currently 5'7, 220LB! My aim is to gain muscle, please look at my routine and tell me how i could improive it thanks!

Monday - Shoulders and Traps
BB Military Press
DB Side Lateral Raises
DB Rear Lateral Raises
BB Upright Rows
DB Shrugs

Tuesday - Bi's and Tri's
BB Curls
Dips
Hammer curls
Close grip Bench Press
Concentration Curls
BB Laying Tricep Extensions

Thursday - Chest and Legs
BB Bench Press
DB Bench Press
DB Flies
Squats

Friday - Back
BB Rows
One arm DB Rows
T-Bar Rows
Deadlifts

 

[oush]

Here is another routine ive made up:

Day 1: Chest/Triceps/Traps
Chest
-------
Butterfly
Bench Press
Incline Bench Press
Chest Press (Machine)

Triceps
--------
Close-Grip Bench Press
Tricep Extension
Triceps Pushdown - Rope Attachment
Lying Close-Grip Barbell Triceps Extension Behind Head


Traps
-----
Upright Cable Row
Barbell Upright Row
Barbell Shrug


Day 2: Legs / lats
Legs
-----
Leg Extensions
Leg Press
Smith Machine Squat

Lats
------
Underhand Cable Pulldowns
Straight-Arm Pulldown
V-Bar Pulldown


Day 3: Back/Biceps/Lats
Back
-----
Deadlift
PARALLEL BARBELL ROWS

Biceps
----
Barbell Curl
Dumbbell Alternate Bicep Curl

Lats
------
Underhand Cable Pulldowns
Straight-Arm Pulldown
V-Bar Pulldown

Day 4: Shoulders/Traps
Shoulders
---------
Smith Machine Overhead Shoulder Press
Machine Shoulder (Military) Press
Standing Low-Pulley Deltoid Raise

Traps
-----
Upright Cable Row
Barbell Upright Row
Barbell Shrug

Im not sure which one to do, i prefer to do no more then 2 muscles per dai!

 

[Cynical Simian]

You forgot something.

 

[eat big]

A few things. If you train arms on the same day, IMO it's better to just do all your bi and tri exercises in a row, not alternating like you have them. I used to do that and it didn't hit my arms hard enough.

Unless you have problems, do free weight squats. Deads are essential as well.

 

[anotherbutters]

please look at my routine and tell me how i could improive it thanks!

Delete about 2/3 of it (at least 3/4 of it, in the case of the second one) and focus on getting better at the bits that are left. Do you not have any abs? I see no ab work. I can't believe you included all those exercises and missed out a whole muscle group!

 

[Itsadeepburn]

Hey bro.......anotherbutters helped me come up with this one.......Take a look at it and give it a try.

Workout 1----
Monday-
Flat bench 5x5
Squats 3x10
Bent Over rows(db) 5x10


Wednesday
Deadlifts 5x5
Incline DB press 5x5
Seated Calve Raises 4x12



Friday
Weighted dips 3x10
Tbar Row 5x5
Leg Extentions 3x10

Sat
Squats 5x5
Overhead press 5x5
Barbell curls 3x5

You can change the days up....Make sure you are hitting some core exercises, hanging leg raises, weighted crunches, steep incline sit ups, etc etc.....After incorporating Squats and deadlifts into my routines a few months ago i have seen impressive gains for a newbie...Ill be starting this workout next monday thanks to some great advice from anotherbutters and the other good bros on here.

 

[oush]

i dont work my abs at this stage, i dont like the whole idea of abs!

 

[Protobuilder]

You must spread some Karma around before giving it to Cynical Simian again.

i dont like the whole idea of abs!

WTF? I suggest you start liking 'em. They'll cripple your progress on core movements quick if you neglect 'em.

 

[Itsadeepburn]

He was joking about not doing ab workouts........May 5th is not only Cinco de Mayo, its also the Equadorian equivalence to April fools.....haha you got us bro...Seriously DO core workouts....not only do they strengthen your lifts, they help prevent injury.

 

[anotherbutters]

i dont work my abs at this stage, i dont like the whole idea of abs!

Well you have them, whether you like it or not. Don't neglect them.

 

[oush]

Hey bro.......anotherbutters helped me come up with this one.......Take a look at it and give it a try.

Workout 1----
Monday-
Flat bench 5x5
Squats 3x10
Bent Over rows(db) 5x10


Wednesday
Deadlifts 5x5
Incline DB press 5x5
Seated Calve Raises 4x12



Friday
Weighted dips 3x10
Tbar Row 5x5
Leg Extentions 3x10

Sat
Squats 5x5
Overhead press 5x5
Barbell curls 3x5

You can change the days up....Make sure you are hitting some core exercises, hanging leg raises, weighted crunches, steep incline sit ups, etc etc.....After incorporating Squats and deadlifts into my routines a few months ago i have seen impressive gains for a newbie...Ill be starting this workout next monday thanks to some great advice from anotherbutters and the other good bros on here.

Thanks!
But i was wandering would it be ok if i done the core excercises for each body part? WHat are the core excercises?

 

[Itsadeepburn]

Deadlifts, deep squats, abdominal work. Trust me man....i do somekind of abdominal work before i start lifting each time. Squats and deadlifts really help with packing on some mass, and your strength will skyrocket by doing these. Compound lifts are the way to go........the only isolation movements in the workout i showed you are the calve raises, barbell curls, and leg extensions. Ways to hit your abs would be, weighted crunches, steep incline situps, hanging leg raises, etc etc......Make sure you are taking in more calories than you are burning or else you arent gonna see the size gains you want.