What do you think of my routine?

[sigweed]

I've decided that it's time to start isolating more, and as of this tuesday I will begin the one bodypart a day workout.
I plan on going on a 2 days on, 1 day off cycle, so basically 5 days at the gym per week, with 2 days rest.

My concern is whether I'm doing too many sets, not enough, etc. And I would love to hear any critique anyone has for me.

here's my routine:

***CHEST***
FLATBENCH:
2 warmup set
3 sets
INCLINE BENCH:
3 sets slightly closer-normal grip
INCLINE DUMBELLS:
3 sets
FLATBENCH DUMBELLS:
3 sets
MACHINE (this machine i've only seen at my gym.. works pecs...just ignore this part...):
3 sets

***BACK***
PULLUPS:
2 sets warmup
3 sets
BENT OVER ROWS:
3 sets
PULLDOWNS:
3 sets
SEATED ROWS:
3 sets
DEADLIFT:
3 sets

***ARMS***
STANDING D/B CURLS:
3 sets
B/B CURLS:
3 sets
seated D/B CURLS:
3 sets
SKULL CRUSHERS:
3 sets
DIPS:
3 sets
CABLE PUSHDOWNS:
3 sets
REVERSE CURLS:
3 sets

***LEGS***
SQUAT:
5 sets
LEG CURL:
3 sets
SEATED CALF RAISE:
3 sets
HAMSTRING MACHINE:
3 sets
ABS:
whatever...

***SHOULDERS***
MILITARY PRESS:
2 warmup
3 sets
FRONT RAISE:
2 sets
SIDE LATERALS:
3 sets
SHRUGS:
3 sets
BEHIND THE NECK PRESS:
3 sets
INCLINE D/B PRESS:
3 sets

thanks!!

 

[Complete Muscle]

my critique:

I know there's no such thing as the perfect split, but I see a lot of overlapping exercises. And your volume looks VERY heavy (unless you're partaking certain anabolic supplements!

 

[bignate73]

yep, volume is way too much.

not doubting you, but if you can do that routine, chances are you are lacking in the intensity dept.

 

[sigweed]

awesome, these are the things I wanna hear.

I haven't tried the routine out yet, so i dunno how the volume feels. Any recommendations which exercises I should drop? Because everytime I think about dropping one, I get this feeling that I'm gonna screw myself over for wahtever bodypart is was pertaining to...

 

[Lord_Suston]

Dips gotta go on tris dayy since they work the pecs and you worked them earlier, get rid of the standing dumbell curls since you are doing them seated. Get rid of the hamstring curls since you do deads and squats. Skip inclin barbell and flat dumbells use incline dumbs and flat bench flyes. skip the mahine too. Trash the pulldowns on back if you are doing pull-ups they are the same. For shoulders fuck behind the neck and get rid of incline since this is tris and chest movemtn use only dumbells for shoulders.

 

[gettinlarger]

switch incline exercises (chest that is) to a different day. flat chest all one day, incline/decline all another day. switching from flat to incline can seriously tire it out a lot, so you wont get the most out of it. if it helps, heres my routine ...

monday - chest/back
flat bench
db press
cable crossovers
weight dips, on occasion
t bar rows - EXCELLENT EXERCISE
lat pull downs
seated rows
shrugs

tuesday - bis/tris
straight bar curls
preacher curls
db curls (sometimes standing, sometimes incline)
one arm preacher curls
skull crushers
push downs ("v" shaped bar, then rope)

wed - shoulders/legs
military press
db military press
front raises
side raises
leg press
extensions
hamstring curls
calf raises

thurs - incline/decline chest
decline bench
decline flys
incline bench
incline db press
incline flys

hope this helps man

 

[Godly1]

dump a few exercises off each day. that way you can go heavier and not kill yourself. besides, if your gym is as crowded as mine you'll be there till the sun goes down and only be half way through your workout.

your leg day seems to be dominated by hamstring movements. and i've found that hamstring curls and leg extensions don't do much for me. i've had a lot better luck with squats(go ass to the floor with high reps), deadlifts, stifflegged or regular. don't scrap the other movments totally, but i would center my leg workout around those exercises. good luck. hope you see results.

 

[TheYork]

no flame, but your workout blows. let me guess, you came up with it yourslef?

I would stick to a push/pull/legs if you really want to get big. watch your diet too, and stick ot the compound movements. your arms will never grow off that routine, way to much volume. try sticking to 3 sets total for bi's, and 3 sets total for tri's (isolation movements).