opinions on my current routine, please...

[40butpumpin]

Monday:
stiff-leg deads (ham's, low back)
step-ups w/db's (glut's, quad's, ham's)

Tuesday:
flat bench w/db's (chest, tri's)
pulldowns, wide, pronated grip alternated with close, supinated grip (lats, rear delt's, bi's)

Thursday:
power rack deads w/shrug and calf raise at end (lower back, traps, calfs)
standing military presses, in front (front delts)

Friday:
back squats to bench (sitting) in power rack (quad's, glut's, ham's, full back)
close-grip bench (tri's, chest)

Saturday:
overhead cable tri extensions, from standing position (tri's)
seated (incline bench) alternating curls (bi's)

all exercises get 2 warmup sets and 8 full worksets: the first warmup set is light weight for 10 reps at 20RM weight and the second warmup set is approximately 15RM weight for 10 reps and then 6 hard sets of 8-10 RM weight to failure and then 2 more hard sets of 6-8 RM weight or to failure.

 

[from zero]

8 full worksets to failure ... Man. I would die if I tried that. But if you can handle the volume, more power to ya.

A few suggestions:

Separate the box/bench squats and deads. My lower back would need at least another day to rest.

I'd do weighted pullups instead of pulldowns. Just my preference.

Cable tri extensions? You can pick a much better tricep movement. Dips, skullcrushers, lockouts, tate presses, etc etc etc.

I'd also pick a better bicep exercise. Barbell curls, preachers, or incline dumbbell curls.

 

[Exodus]

i like the exercise selection. i might combine some of the days....... but i see your point is to do 2 exercises per workout. i would get rid of the cable tricep ext............. and just use your close grip bench on saturday instead of friday........ thats my only recomendation.

X

 

[40butpumpin]

8 full worksets to failure ... Man. I would die if I tried that. But if you can handle the volume, more power to ya.

A few suggestions:

Separate the box/bench squats and deads. My lower back would need at least another day to rest.

I'd do weighted pullups instead of pulldowns. Just my preference.

Cable tri extensions? You can pick a much better tricep movement. Dips, skullcrushers, lockouts, tate presses, etc etc etc.

I'd also pick a better bicep exercise. Barbell curls, preachers, or incline dumbbell curls.

This is exactly the help I was hoping to get, thanks brother! But yes, this volume works well for me, but only if i keep it basic like this, which also works well for me.

I like the extra day of separation for the deads/squats and i'll def do that.

the weighted pullups i can do but not with the best form especially when i get up there in sets/reps. i'll try it though, may i can do it.

the cable tri extensions i need because i have evry strong tris, i need to use the row cable in fact for the additional weight. i don't have a training partner so skull crushers at the weight i need are difficult to get set up with. i'll look into the lockouts and tate's today, thanks for those suggestions.

actually my alt bi curl exercise is on/with an incline bench, i didn't write it correctly, but i alternate the arms.

great stuff, thanks again man!!!

 

[40butpumpin]

i like the exercise selection. i might combine some of the days....... but i see your point is to do 2 exercises per workout. i would get rid of the cable tricep ext............. and just use your close grip bench on saturday instead of friday........ thats my only recomendation.

X

great brother, thanks! the thing is the way i do these cable tri extensions (standing vertical with the row cable) i blow the hell out of them and get an incredible stretch out of it also. the other thing i like is when i can, i get someone to push down hard on the stack of plates on the eccentric side of the movement, which i love for my tri's.

thanks again bro!

 

[40butpumpin]

Separate the box/bench squats and deads. My lower back would need at least another day to rest.

i changed it up a bit based on your suggestion, Zero, what do you think of how i have it now?

i forgot to mention i also do one lower body plyometric workout per week and morning cardio every day for 30 minutes which is actually a bunch of floor exercises that i do without any rest which includes an ab workout. this was changed recently from low intensity/impact running type of machine cardio i was doing and changed because of other percieved needs.

Monday:
stiff-leg deads (ham's, low back)
pulldowns, wide, pronated grip alternated with close, supinated grip (lats, rear delt's, bi's)

Tuesday:
back squats to bench (sitting) in power rack (quad's, glut's, ham's, full back)
close-grip bench (tri's, chest)

Wednesday:
OFF

Thursday:
step-ups w/db's (glut's, quad's, ham's)
flat bench w/db's (chest, tri's)

Friday:
power rack deads w/shrug and calf raise at end (lower back, traps, calfs)
standing military presses, in front (front delts)

Saturday:
overhead cable tri extensions, from standing position (tri's)
seated (incline bench) alternating curls (bi's)

Sunday:
OFF

 

[edgecrusher]

If you can, i would drop the pull downs and just do chins. What type of volume do you do w/ your plyo's and what days do you do them?

 

[40butpumpin]

If you can, i would drop the pull downs and just do chins. What type of volume do you do w/ your plyo's and what days do you do them?

edge bro, my plyo's are usually done in the AM on an off day, Sunday i do them quite often, however, if i miss i have no problem doing them on a training day. i've had some pretty sore days though, especially if my squat days is the next day. i did that once and will not do it again any time soon.

i do a type of box drill, without the box (i use multiple stair leaps or push-offs) and the volume is relatively high. i'll do approximately 100 to 150 "push-off's" for each leg.

i hear you on the chins bro, but as i've said i'll have to sacrifice good form moreso with the chins and won't be able to squeeze out reps at the end nor get as good a negative workout if i do. what's your thinking on the chins man?

thanks for the input bro!

 

[revexrevex]

They have enough weight for you to do pulldowns with? The one at my gym only goes up to 250 lbs, so adding weight to the weight belt is the only option I have. Also do you do bentover rows? They are pretty good for back.

 

[40butpumpin]

They have enough weight for you to do pulldowns with? The one at my gym only goes up to 250 lbs, so adding weight to the weight belt is the only option I have. Also do you do bentover rows? They are pretty good for back.

i'm maxed out on that as i use all of the plates for 10 reps on my worksets. i honestly couldn't do more though without greatly sacrificing form. i don't know how heavy it is but to get an idea i've lifted myself holding on to the bar and i didn't move it and i'm over 250. it would seem that would mean it exceeds 250. i don't currently do bent over rows, however, when i do the pulldowns i lean back quite a bit to get as much horizontal action as possible as opposed to a strictly vertical line of action of the load.

 

[revexrevex]

40 - where in NY are you from?

 

[40butpumpin]

40 - where in NY are you from?

State capital, Albany. You in NY bro?

 

[revexrevex]

Yep, but pretty far from you, in the city

 

[edgecrusher]

That is super high volume on your plyo's 40. Personally, I would do them on my training days, as I would require a good amount of time to recover.

 

[40butpumpin]

That is super high volume on your plyo's 40. Personally, I would do them on my training days, as I would require a good amount of time to recover.

I've been doing them for quite some time bro and always I make sure I get adequate rest between sesssions. Thanks bro.

 

[from zero]

i changed it up a bit based on your suggestion, Zero, what do you think of how i have it now?

i forgot to mention i also do one lower body plyometric workout per week and morning cardio every day for 30 minutes which is actually a bunch of floor exercises that i do without any rest which includes an ab workout. this was changed recently from low intensity/impact running type of machine cardio i was doing and changed because of other percieved needs.

Monday:
stiff-leg deads (ham's, low back)
pulldowns, wide, pronated grip alternated with close, supinated grip (lats, rear delt's, bi's)

Tuesday:
back squats to bench (sitting) in power rack (quad's, glut's, ham's, full back)
close-grip bench (tri's, chest)

Wednesday:
OFF

Thursday:
step-ups w/db's (glut's, quad's, ham's)
flat bench w/db's (chest, tri's)

Friday:
power rack deads w/shrug and calf raise at end (lower back, traps, calfs)
standing military presses, in front (front delts)

Saturday:
overhead cable tri extensions, from standing position (tri's)
seated (incline bench) alternating curls (bi's)

Sunday:
OFF

I think your lower back will thank you for that extra day of rest.

 

[40butpumpin]

I think your lower back will thank you for that extra day of rest.

indeed, thanks again bro!