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Advice On This Routine

Hey guys, just looking for some advice on this routine.

I’ve been lifting for 7 months, most of which i either had a terrible routine/terrible diet. I’m currently eating about 5.5k cals on a 40p/40c/20f macro.

I’m 6’0" and weighed 155lbs 7 months ago. Now I’m at a solid 195lbs. I feel like I have finally got the hold of the whole diet/routine thing after wasting the first 5 months or so doing it the wrong way. I’m trying to get around 210lbs <9% bf. (im probably around 13% right now)

Anyways, here’s my routine.
Feel free to critique/comment/flame. I’m still trying to learn.

Months 1-2: 5x5
Months 3-4: 3x10
Months 5-6: 4x6

Day 1: (shoulders/arms)
DB shoulder press
Preacher curls
Hammer Curls
Machine Curls
Tricep pulldown
Tricep DB extensions
Frontal DB shoulder raise
Posterior Deltoid Machine

Day 2: (hams/gluts/quads)
Frontal Squat
Hack Squat
Hamstring Curl
Leg Press (45 degree)
Leg Press (seated upright)
Leg Extension

Day 3: (chest/back)
Flat Bench
Incline Bench
Machine flyes
DB flyes
Seated Rows
Rack Pulls
Lat pulldown
machine rows
back extensions

Day 4: (calves/abs)
Weighted Crunches
Oblique Crunches
Hanging Oblique Extensions
Hanging leg lifts
Standing Calve Raise
Seated Calve Raise
Toe Press

Day 5: Rest

Where’d you get the word “frontal”? Frontal raise. Frontal squat.

Congrats on your progress, you’re doing great.

[quote]Mike Benfield wrote:
Where’d you get the word “frontal”? Frontal raise. Frontal squat.

Congrats on your progress, you’re doing great. [/quote]

Thanks,

As far as the frontal thing goes, I’m not really sure. Some of the exercises I don’t know the technical names for so I just try to describe them as best I can. (i.e. frontal squat is with the bar on my chest instead of behind my neck)

I figured someone else would reply and comment on the routine, but since no one else has…

All I have to say is that’s probably too many exercises. Look at your leg day. Do you really need:

Front Squat
Hack Squat
Leg Press (45 degree)
Leg Press (seated upright)
Leg Extension

5 different exercises for quads? No. You’d do fine (probably better) just doing front squats, and maybe leg extensions if you really want to. And then leg curls for hams.

If it were me I’d throw out at least half of the exercises in this routine.

Thanks for the help!

[quote]Mike Benfield wrote:
I figured someone else would reply and comment on the routine, but since no one else has…

All I have to say is that’s probably too many exercises. Look at your leg day. Do you really need:

Front Squat
Hack Squat
Leg Press (45 degree)
Leg Press (seated upright)
Leg Extension

5 different exercises for quads? No. You’d do fine (probably better) just doing front squats, and maybe leg extensions if you really want to. And then leg curls for hams.

If it were me I’d throw out at least half of the exercises in this routine. [/quote]

I agree… if you do that routine you are gonna have some LOOOONNGGG workouts

[quote]Dfresh wrote:
I agree… if you do that routine you are gonna have some LOOOONNGGG workouts[/quote]

Yeah, I’m already pushing 1.5 hrs just on my exercises. For now that’s fine for me though because I have nothing doing this summer. As soon as fall quarter starts up again I won’t be able ot put in that kind of time.

[quote]Rijati wrote:

Day 1: (shoulders/arms)
DB shoulder press
Preacher curls
Hammer Curls
Machine Curls

Tricep pulldown
Tricep DB extensions
Frontal DB shoulder raise
Posterior Deltoid Machine

[/quote]

Do you really need to have 3 exercises for biceps?

Also, where are the deadlifts? You definitely need to do these.

I second the comments about doing way too much. You could pretty much cut out half of these exercises.
Also, I dont know anything about the intensity of your workouts but I dont know how you would be able to do all of this. For example, when i do curls, my arms are shot after preacher curls. I wouldnt be able to do another curl in any way. Just a thought.

Remember QUALITY over QUANTITY.

[quote]LCCHSathlete wrote:
I second the comments about doing way too much. You could pretty much cut out half of these exercises.
Also, I dont know anything about the intensity of your workouts but I dont know how you would be able to do all of this. For example, when i do curls, my arms are shot after preacher curls. I wouldnt be able to do another curl in any way. Just a thought.

Remember QUALITY over QUANTITY.[/quote]

Yeah, i push the max for 5x5 on all my curls right now. Last rep of the last set is pretty close to failure. It doesn;t seem to effect me that much when i go into my other bicep workouts though.

So I figure i can get away with doing 3 differnt bi exercises. (plus my bi’s are a little lagged behind the rest of my body so i’m trying to push them a little harder.)

Thanks for the help though i’ll keep it in mind.