Routine Critique

[Rocky™]

Critique, add/drop whatever you feel is not necessary. I want to make it as most effective as it can be. Just for some background info, I have been training for about 8-10 months and changed my routines a bunch of time but never tried an upper/lower one yet.


Day 1 - Upper

Bench Press 5x6-8
Bent Over Rows 4x6-8
Pull Ups 3x10
Military Press 4x6-8

Day 2 - Lower

Squats 5x6-8
Leg extension 4x6-8
db lunges 4x6-8
seated Calf raises 4x6-8

Day 3 - OFF

Day 4 - Upper

Incline DB Press 5x6-8
Chins 4x8
Seated Cable Rows 4x6-8
Shoulder Press 4x6-8

Day 5 - Lower

Deadlifts 4x6-8
Leg Press 4x6-8
lunges 4x6-8
leg curls 4x6-8

Day 6 - OFF

Day 7 - OFF/repeat

 

[Illuminati]

Critique, add/drop whatever you feel is not necessary. I want to make it as most effective as it can be. Just for some background info, I have been training for about 8-10 months and changed my routines a bunch of time but never tried an upper/lower one yet.


Day 1 - Upper

Bench Press 5x6-8
Bent Over Rows 4x6-8
Pull Ups 3x10
Military Press 4x6-8

Day 2 - Lower

Squats 5x6-8
Leg extension 4x6-8
db lunges 4x6-8
seated Calf raises 4x6-8

Day 3 - OFF

Day 4 - Upper

Incline DB Press 5x6-8
Chins 4x8
Seated Cable Rows 4x6-8
Shoulder Press 4x6-8

Day 5 - Lower

Deadlifts 4x6-8
Leg Press 4x6-8
lunges 4x6-8
leg curls 4x6-8

Day 6 - OFF

Day 7 - OFF/repeat

looks pretty solid to me

 

[Rocky™]

looks pretty solid to me

Thanks bro, let's hope others think this way too, lol.

 

[nelmsjer]

That looks like a great program. I have only a few recommendations:

1) Do the lunges, which require many more stabilizer muscles, before you do the leg press.
2) What is the difference between shoulder press and military press?
3) Are you getting any ab work in that isn't written here?

 

[Rocky™]

That looks like a great program. I have only a few recommendations:

1) Do the lunges, which require many more stabilizer muscles, before you do the leg press.
2) What is the difference between shoulder press and military press?
3) Are you getting any ab work in that isn't written here?

1) Thanks,
2) Military Press I do it seated with a barbell and press it over my head and then bring it down to my chest( I'm sure u know what military press is, heh )
and shoulder press is just a basic over head should press.
3) Yes I do abs, I just did not include them. I hit them 2-3 times a week. Also, I did not include cardio but I do it 2 times a week.

 

[nelmsjer]

Honestly, I'm still not sure I understand the difference, but that is ok.

Do your military/should press standing. You will recruit more muscles and develop a better core. As a matter of fact, you could change one of those exercises to push press. It will allow you to handle even more weight and provide more stability adaptations.

 

[Rocky™]

Honestly, I'm still not sure I understand the difference, but that is ok.

Do your military/should press standing. You will recruit more muscles and develop a better core. As a matter of fact, you could change one of those exercises to push press. It will allow you to handle even more weight and provide more stability adaptations.

heh,

Shoulder Press -> http://www.health24.com/images/site/fitness/exercises/shoulders/dumbell_shoulder_press1.gif

Military Press -> http://www.americancheerleader.com/images/2_03/guything_military.jpg

 

[Rocky™]

heh,

Shoulder Press -> http://www.health24.com/images/site/fitness/exercises/shoulders/dumbell_shoulder_press1.gif

Military Press -> http://www.americancheerleader.com/images/2_03/guything_military.jpg

bump

 

[silver_shadow]

yep sounds pretty solid... just do abs on "lower" days.

 

[djeclipse]

heh,

Shoulder Press -> http://www.health24.com/images/site/fitness/exercises/shoulders/dumbell_shoulder_press1.gif

Military Press -> http://www.americancheerleader.com/images/2_03/guything_military.jpg

So the shoulder prss you do is with dumbels and the military press is with a straight bar?

Like nelmsjer said, do the military press standing.

 

[Rocky™]

So the shoulder prss you do is with dumbels and the military press is with a straight bar?

Like nelmsjer said, do the military press standing.

Yeah I have tried both standing and seated and I prefer standing so that what I will do.

 

[Rocky™]

bump