Someone critique my routine.

[Agathe]

Day 1

Chest:
Bench press: 5x12,10,8,6,4
Incline bench press: 4x12,10,8,6
Dumbbell pullover: 3x15,15,15

Biceps:
EZ preacher curl: 4x10,8,6,5
Alternate dumbbell curl: 4x10
Incline dumbbell curls: 4x8,8,6,6

Day 2

Back:
Wide grip pull downs to the front: 4x15,12,10,8
T-bar rows or one arm dumbbell rows: 4x10,10,8,8
Pulley rows: 4x15,12,10,8
barbell shrugs: 3x10,10,8

Calves:
Standing calf raises: 4x15,12,10,10
Seated calf raises: 4x15,12,10,10

Day3

Shoulders:
Military Press: 4x12,10,8,6
Bent over laterals: 4x12,10,10,8

Triceps:
Pulley pushdowns: 4x12,10,10,8
Lying French press: 4x10,10,8,6
Close grip bench press: 4x10,10,8,6



Day 4
Legs:
Squat: 5x15,12,10,8,6
Leg press: 4x12,10,10,8
Leg curls: 4x12,10,8,8

Waist:
Crunches


Goals, cut up and muscle defenition

I'm also thinking on adding some hiit training on off days, along with pushups and crunches.

 

[Xenith]

I would:

-do hams with back and calves with quads rather
-swap legs and back day (don't want to do back the day after bis)

 

[Agathe]

cool thanks, karma to you

 

[BOOEY]

Ok,

1) I would do BB curls on your bi day. Thats the grandaddy of Bi exercises
2) Pullups rather than pulldowns. Even if you can't do that many, work on your strength
3) Would like to see side laterals on shoulder day
4) Do CG Bench first on tri day

 

[Agathe]

thankyou

 

[MsBeverlyHills]

Day 2

Back:
Wide grip pull downs to the front: 4x15,12,10,8
T-bar rows or one arm dumbbell rows: 4x10,10,8,8
Pulley rows: 4x15,12,10,8
barbell shrugs: 3x10,10,8

wheres your deadlifts??

 

[Madcow2]

I agree, for back you need to be doing some type of fundemental pulling work - deadlifts are a logical choice.

You should definitely toss the pulley row. You only need 1 rowing motion anyway and the best one is the standard barbell row. Also substitute power shrugs for standard barbell shugs, the upper back and traps respond like nothing else to dynamic pulling - you will never go back. This link contains links to instructions on the best way to do the barbell row as well as instructions for the power shrug. http://www.elitefitness.com/forum/showpost.php?p=4497720&postcount=14

Too much arm emphasis - pick a single exercise and try to improve - barbell curls and french presses will work fine. Do them twice a week if you feel the need to add arm specific volume but in general progress in compound lifts will drive arm development over the long term and direct work just pumps some blood around and fluffs things out over the short term. If there was some magical combo to grow arms without heavy squatting/DLing/rowing/pressing the noodle arms who spend all day training them and think the power rack serves as a curl station would have certainly lucked into it by now.

Pullups/chins are better than pulldowns by a large margin - as a rule stay away from machines as much as possible.

Calves are neither here nor there - kind of like dedicated training for forearms. If you squat and deadlift these will largely take care of themselves.

I also prefer greater frequency on the core exercises like the squat, bench, row, and pulling when it's not the DL. I believe in being a mizer with the body's limited recuperative ability and focusing on improving lifts that drive the overwhelming majority of progress rather than diluting my efforts with untargeted assistance work that does little more than take up time and recovery.

To be honest, unless you are a novice the hugest ommission is the overall structure of the training cycle. How will volume and intensity be varied and over what periods? For an experienced lifter it is not enough to go in the gym with a list of exercises and work hard. The body responds to periods of stimulus applied over weeks far far better than the stimulus from a single workout. This is by far the most common way people are trained around the world (despite the fact that BBing has largely substituted increased dosages of anabolics for good training programs and in general is decades behind). Here is a link that provides info on Dual vs. Single factor training: http://www.elitefitness.com/forum/showpost.php?p=4497678&postcount=13 Here's a basic explanation which I wrote previously (also linked in the above) http://www.elitefitness.com/forum/showpost.php?p=4459860&postcount=15.

This thread contains a lot of info and for the most part covers a basic dual factor program. Notice that there is a lot of emphasis not so much on the exercises and frequency (both of which are good) but periods of increasing and decreasing volume (loading/deloading). This is absolutely key to making consistent progress and getting the most from your time in the gym. http://www.elitefitness.com/forum/showthread.php?t=375215

 

[Agathe]

Well prior to this I was doing a similar routine where I was doing deadlifts and high weight low rep exercises but starting next week I'm going on a cutting diet and I dont think doing heavy squats, deadlifts and all that would be a good idea. I probobly won't have that much energy and stregth, plus my body is gonna be weaker.

I'm only gonna do this for 4-6 weeks and then switch up.

 

[Agathe]

that's also why you see lot's of machine work