Please review my routine based on the single factor theory

[|D_J^B_J|]

I've only been training consistenly for a year and am still growing on routines based on the single factor theory, so I think I'll do that for a bit longer before switching to a routine based on the duel factor theory (i.e. Madcow's 5x5).

I have tried to organise the volume, frequency and intensity of my routine in a suitable manner and am shooting for four workouts a week. My primary goals are overall mass and strength.

Note that I have no squat rack or power rack, meaning that for the time being, squats are done on the Smith's machine and I am forced to do DB military press instead of BB military press. Also, all core exercises will be preceeded by a warm-up set.

Trying to keep each workout less than or equal to 60 mins (not including stretching and a 5 minute general warm-up and cool down), here is what I have come up with:

MONDAY:
Squat - 10, 10, 8
BB flat bench - 10, 8, 6, 4
Donkey calf raise - 15, 15, 15
Cable cross-over/flys - 10, 10, 10
BB curl - 8, 8, 8

TUESDAY:
BB Deadlift - 6, 6, 6, 6
DB Military press - 10, 8, 6, 4
Weighted dips - 8, 8, 6, 4
Abds

THURSDAY:
Sqaut - 8, 8, 6, 4
DB slight incline bench - 10, 8, 6 (think I should switch this with BB flat bench to be consistent with Monday's workout ??)
Dynamic lunges - 10, 10 (is this exercise really necessary?)
Donkey calf raise - 15, 15, 15
Abds

FRIDAY:
BB rows - 8, 8, 6, 4
Weighted pull-ups - 8, 8, 6, 4
DB curl - 10, 10, 10
Tricep pushdown - 8, 8, 8

 

[|D_J^B_J|]

I've only been training consistenly for a year and am still growing on routines based on the single factor theory, so I think I'll do that for a bit longer before switching to a routine based on the duel factor theory (i.e. Madcow's 5x5).

I have tried to organise the volume, frequency and intensity of my routine in a suitable manner and am shooting for four workouts a week. My primary goals are overall mass and strength.

Note that I have no squat rack or power rack, meaning that for the time being, squats are done on the Smith's machine and I am forced to do DB military press instead of BB military press. Also, all core exercises will be preceeded by a warm-up set.

Trying to keep each workout less than or equal to 60 mins (not including stretching and a 5 minute general warm-up and cool down), here is what I have come up with:

MONDAY:
Squat - 10, 10, 8
BB flat bench - 10, 8, 6, 4
Donkey calf raise - 15, 15, 15
Cable cross-over/flys - 10, 10, 10
BB curl - 8, 8, 8

TUESDAY:
BB Deadlift - 6, 6, 6, 6
DB Military press - 10, 8, 6, 4
Weighted dips - 8, 8, 6, 4
Abds

THURSDAY:
Sqaut - 8, 8, 6, 4
DB slight incline bench - 10, 8, 6 (think I should switch this with BB flat bench to be consistent with Monday's workout ??)
Dynamic lunges - 10, 10 (is this exercise really necessary?)
Donkey calf raise - 15, 15, 15
Abds

FRIDAY:
BB rows - 8, 8, 6, 4
Weighted pull-ups - 8, 8, 6, 4
DB curl - 10, 10, 10
Tricep pushdown - 8, 8, 8

11 views and no replies... Anyone care to help?

 

[jdevlin1985]

11 views and no replies... Anyone care to help?

What are you trying to achieve bud - if it is overall mass you're workout can really do with changing about a bit....i will post a very good mass cycle shortly

 

[ridethesnake]

I just started a single factor based routine myself. It looks alot more like this one: http://www.elitefitness.com/forum/s...74&postcount=15 (from madcow's 5x5 thread). I started it because my squats SUCK compared to my other compounds. So I'm on a 3-day split, and the core of each workout is two 5x5s of compound lifts (mon: squats/bench, wed: deads/squats, fri: squats/push presses). Ass to foot squats and push presses are both new to me, so I'm still getting comfortable with them, but the 5x5s are pyramid sets (e.g. bench: 135x5, 185x5, 205x5, 215x5, 225x5) and I am persuing progressive loads, the fifth set is higher each week (e.g. next week's bench: 135x5, 185x5, 205x5, 225x5, 235x5). I'll probably post up a record of my lifts once I get in to a groove with the squats and push presses and start consistently adding weight to those as well.

Keep me posted on your progress and how you develop your routine. I seem to have started growing again after starting the squat-intensive program (but it's only been a week and a half so it's really too early to tell), even though it feels like I'm not doing enough. I figure the weight will start to climb up quick and kick my ass soon enough.