Please Critique My Routine

[Loner]

I've been working out on a set of weights at home for several years, Now I am wanting to get serious. I am bulking now starting creatine in september, and plan on joining some competitions next summer. My routine this past year has been sloppy usually
day 1 Chest/tri/sometimes leg machines/abs
day 2 Bi's/upperback/forearms/calfs somedays
Repeadidly with 1 day of rest a week, Doing this while eating tons of protien has led me to a good phsyique that is better than anyone that I can tell at my high school. Notice I never did deadlifts or any of that so now I shall begin this is my new routine i want to start.
Exercises will be done to failiure between 2-5 sets each.

day 1: chest/calves/neck
Flat bench
Incline Bench
Incline Shoulder Raise
Pec Dec Fly
Standing Calf Raises
Seated Calf Raises
Neck Extensions
Neck Flexions

day 2 back/shoulders/grip:forearm
Seated Row
Incline Row
Underhand Chinup
Front pulldown
Dumbell Shrug
Millitary Press/or arnold/or Shoulder press
Upright Row
Rear Delt Row
Hammer Curl
Reverse Curl
Wrist Curl
Reverse Wrist Curl
Behind Back Wrist Curl
Db Holds
Plate pinches

day 3 Rest

day 4 bis/tris/calves
barbell Curl
Preacher curl
dumbell curls
Close Grip Bench
Skull Crushers
Tricep Pushdown
Tricep Dip
Standing calf
Seated Calf

day 5 quads/hams/abs
Dead Lift
Full Squat
45degree leg press
Seated leg curl
Good morning
Needsize's ab routine
Weighted Side bends
Weighted crunch machine

day 6 Rest

I'm 18 years old 6'0, 175 pounds. Thanks

 

[TRUEsoldier]

what does your diet look like? and tha tis alot of volume!!!! But hey if it works then more power to you!

 

[wnt2bBeast]

day 5 will absolutely destroy your lower back...i dont think you can squat heavy and pull heavy in the same workout as well as do GM's..when i say heavy i mean near YOUR maximal weights not what someone else thinks is heavy..if your max squat is 500 and your going to squat 275 for 20 and your max pull is 500 and your going to do 275 then maybe you can get away with all that lower back work in the same workout

 

[cwick0]

TRICEPS BEFORE BICEPS or alternate them (tri, bi, tri, bi, etc.)

TRIs are 2/3s of your arm.

You are doing a ton of curls on consecutive days...i dont know if i would recommend that.

 

[Loner]

wnt2bbeast can you recomend what I change then?

Cwick what do you mean by tons of curls? Thanks for the advice on tri bi and so on I have never tried this. I know tri's are bigger and mroe important than bi's I focus more on them than bi's what does integrating the two together do?

My most daily diet is
1. either chicken bake 'from costco 42 g's protien' or 2 whole wheat toast with alot of peunut butter and a lil honey on top, with a whey protien shake.
8am

2. 6 egg's 1 chicken sausage's 1-2 piece whole wheat bread, with whey protien shake
11:30 am

3. 2 chicken sausages, 1 slice wheat bread, whey protien shake
2 pm

4. protien shake, sometimes a suasage or eggs
5pm

5. Dinner what the parents cook.. moose steak, halibut, salmon usually with some rice and salad
6-7 pm

6. protien shake after work out

and if i get late night hunger i usually grab another protien shake or a few slices of lunch meat or something with mostly no carbs.. sound good? thanks guys any tips would be helpfull im a super newb

 

[Loner]

Re: Please Critique this Routine

BTW I am trying to become a body builder, and I am trying to build the biggest amount of muscle fastest. I have time, energy, and $ for creatine and that sorta shit. Ive read countless topics and this is pretty much the routine i came up with its similar to Needsizes i think? Anyway please help me out especially body builders, or dietitions on my diet thanks!

 

[musclebosun]

your on the right track bro but for someone who has never 'seriosly' hit the weights your pushing some big routines and i wouldn't be suprised if you hit failure long before the end of each routine.
If you like try this out. each routine is alot shorter but will still blast each you good! [i know from experience] p.s this is a long post
day 1: back and bi's
Heaves - 5 sets each till failure
wide grip lat pulldowns - 3 sets [make last set a drop set]
seated rows or t-bar rows - 3 sets [male last set a drop set]
bicep curls [alternate between straight bar and e-z bar] - 3 sets
Dumbell hammer curls - 3 sets [last set throw in a few partials]
concentration curls - 3 sets each arm [lighter weight higher reps]
*working the back first will warm up the bi's

day 2: chest and tri's
incline dumbell press - 3 sets
flat bench dumbell press - 3 sets
dips - 3 sets to failure
tricep push downs superseted with 'diamond' push ups
*short and sweet but nice and intense. You will push less with the inclines so do them first. The dips will finish off already fatigued chest and warm up triceps for the superset.

day 3: legs
5 minute jog to warm up the legs [you'l need it]
leg extensions - 3 sets
squats - 3 normal sets + 2 'power' sets [2-3 ultra heavy reps]
seated calf raises - 1 big mutherfucka of a drop set. start heavy and work to light.
lying hamstring curlz - 3 sets
lunges - 3 sets
standing calf raises - same format as seated
*doing the isolation exercises [extensions and hammy curlz] before the compound exercises [squats and lunges] pre fatigue the specific muscle groups, forcing them to work harded.

day 4: shoulders [this ones a fuckin killer]
reverse flies [for rear delts] - 3 sets
side laterals superseted with dumbell military press - 3 sets
front laterals supersted with upright rows - 3 sets
shrugs - 3 sets [last set drop set]
this is one of the hardest shoulder routines i've done. It kills!!!!

now for your diet. Again, on the right track but room for improvment.
morning: think carbs. you gotta a full day ahead of you with a kick ass workout in their. you gonna need energy. porridge with skim milk and some o.j a good start.

pre workout meal: carbs and protien. i usually have either a small serve of tuna and rice or a peice of fruit and a protien shake.

post workout meal: your body is a starving furnace. Feed it!!! apparentley 30g of carbs and 40g of protien is ideal. I have another shake and 2 sandwiches with chicken breast or a shake and a can of good old baked beans [do you guys get them in the states?]

evening meal: chicken breast or turkey breast. Rice and steamed green veges.

before bed: Protien shake.

Thats all i got. Take it, leave it or modify it! I hope this helps
p.s a little karma goes a long way!

 

[wnt2bBeast]

are you looking to set up a 5x5? youve got a lot of exrcises in here..not sure what incline shoulder raises are or incline rows..but heres what i would do;
day1:chest/calves/neck
flat bench
incline press
decline press
calves exrcises look good and neck is fine too

day2: back delts
Deadlifts-you said you have never done these before..i would use very light weight until your form is perfect and its something you dont have to really think about..when i say light i mean light use only the bar dont worry about no feeling them at first worry about the mechanics..then start adding weight to the bar..
chins
BB rows
drop the seated rows
lat pulls are good as well
dbell rows
delts look good,,make sure with uprights youre using a wide grip otherwise your only using your traps..

To many wrist curls pick one do maybe 2 sets same with grip work static holds are good

day3 rest
day4 looks good

day5:quads
we dropped deads and moved them to back day
squats
leg press (these are fine, personally i dont like them and use front squats or hacks)
seated leg curls
GM's good exercise will help you build posterior strength which will help your squat/dead..i do mine after squats as well so i dont max out on these but i keep my reps around 5 and slowly add weight to the bar..if youre doing NS' ab routine i dont think you need the side bends in the same workout..strong abs are important try to do aome more abs in the beginning of the week pick one exrcise do a couple of sets of 10 (i like heavy rope crunches)..looks good

 

[Loner]

That looks excelent thanks man. I have strong abs, even with bulking i like to have my abs showing so i do alot of situps before meal #2, on lunch break. And I actually do needsizes ab routine with 6 seconds and a plate on my chest, then side bends holding a 45, then weighted ab runch machine thing, usually works em well.

 

[Loner]

muscle bossum i fucked up rotator cuff twice last year snowmobiling, and weight lifting it is very hard for me to do any sort of dumbell presses compared to a regular bench. I also can do sets of 40 diamond push ups, they really dont work my triceps anymore. I think being a youngin I have alot more energy to give, and although not seriously like I hanv't had a routine like this there are some months where I will spend 3 hours in the gym every day working our everything so I have some build up, i think somethin near wnt2bbeast is more like it, maybe ill add a few more. Oh by the way incline shoulder raises are when you hold the barbell on the incline bench up then sort of raise your shoulders, its hard to get used to doing but I guess it works your Serratus Anterior. heres a link http://www.exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise.html and incline rows are on a machine where you are inclined and you just row it back, you probably have one at ur gym! later

 

[supreme]

cut the volume!! ditch the machines, back off the arms and add more compound movements.

If you want to grow: Squat, deadlift, goodmornings, pullups, dips, barbell row, shrugs, power cleans.

train 4 days per week, alternate pushing & pulling or 2 upper body days & 2 lower with 1 day being hip dominant & 1 being quad dominant.

Sorry I don't have time for details

S

Oh yeah, EAT!!!!!!!!!!!!!!!!

 

[Loner]

Can you explain cleans?.. I'm not eating enough? My face is gaining major weight, my body isnt gaining anything heh. And you realize im going for body buildling, not lifting or strongman contests, i see alot of body builders doing my sort of ruitine okay thanks

 

[cwick0]

wnt2bbeast can you recomend what I change then?

Cwick what do you mean by tons of curls? Thanks for the advice on tri bi and so on I have never tried this. I know tri's are bigger and mroe important than bi's I focus more on them than bi's what does integrating the two together do?


A lot of curls:
Hammer Curl
Reverse Curl
Wrist Curl
Reverse Wrist Curl
Behind Back Wrist Curl
Db Holds
Plate pinches

day 3 Rest

day 4 bis/tris/calves
barbell Curl
Preacher curl
dumbell curls

Sorry, i wasnt paying much attention to the wrist curls, assumed they were regular curls. Still a lot of bi work though, 2 exercises one day and two days later 3 more.

I tend to do my tri routine straight through, then bis. However, if this is to taxing on your tris then you can alternate them.

 

[Loner]

Ahh, my day 2 was way to big, with added deadlifts to the beginning that routine is huge and it kills the hands 'no gloves' everything else is working out really nice though, Although ide like to work my arms and chest more than once a week, i dont know if that would best for growth oh well i might start a journal here soon