T Nation

Cirtique My Routine

Hey guys, just wondering what if you could cirtique my routine.

My goal is to gain some muscle size. I’ve been working out for about two years now and I havent seen any mass gains for a while now. I would say my body type is hard gainer, as i’ve only put on 15 pounds in the last two years. I currently weigh in at 175 pounds. I would like to atleast break 185 before summer. Anyway, here’ my current routine. Let me know what you think.
Thanks and Happy New-Year

Gabe :smiley:

PS: Also, I am starting to develop a small strechmark near my armpit. . Are there any supliments that could help out with reducing the changes of them… such as a multi vitamine or something. I read on the internet that Essential Fatty Acids help build cell walls reducing the chances of sterch marks. Anyway’s, Thanks :slight_smile:

Monday - (legs)

5 minute warmup on staitionary bike
Leg Press - 2 warmup sets , 4 working sets, 1 burnout
Leg Extensions - 3 working sets
Hamsting Curls - 3 working sets
Standing or seated calve raises - 3 working sets
Ambdominal Work

Wednesday - (shoulder, chest, tricepts)

Flat Bench Press - 2 warmup sets, 4 working sets, 1 Burnout
Incline Dumbell Flyes - 2 sets
Military Press (with barbell) 4 working sets, 1 Burnout
Dumbell Lateral Raises - 3 Working sets
Shrungs - 3 working sets
Tricept Dips - 3 sets to failure
Tricept Pushdowns - 3 sets
Abdominal Work

Friday - (back, biceps)

Bent-over Rows - 2 warmup sets , 4 working sets, 1 Burnout
Wide-Grip Pullups or Wide-Grip Lat Pulldown - 3 working sets
Standing Dunbell Curls - 1 warmup sets, 3 working sets
EZ Bar Reverse Curls (spider curls) - 3 supersets
Abdominal work

You HAVE to add a deadlift variation. And the leg press won’t replace the squat.

List your diet please…and start squatting STAT.

Critique your spelling? Sure.

Critique is spelled c r i t i q u e. =)

Oh and for advice, Squats and Milk!

[quote]sp0on wrote:
Hey guys, just wondering what if you could cirtique my routine.

My goal is to gain some muscle size. I’ve been working out for about two years now and I havent seen any mass gains for a while now. I would say my body type is hard gainer, as i’ve only put on 15 pounds in the last two years. I currently weigh in at 175 pounds. I would like to atleast break 185 before summer. Anyway, here’ my current routine. Let me know what you think.
Thanks and Happy New-Year

Gabe :smiley:

PS: Also, I am starting to develop a small strechmark near my armpit. . Are there any supliments that could help out with reducing the changes of them… such as a multi vitamine or something. I read on the internet that Essential Fatty Acids help build cell walls reducing the chances of sterch marks. Anyway’s, Thanks :slight_smile:

Monday - (legs)

5 minute warmup on staitionary bike
Leg Press - 2 warmup sets , 4 working sets, 1 burnout
Leg Extensions - 3 working sets
Hamsting Curls - 3 working sets
Standing or seated calve raises - 3 working sets
Ambdominal Work

Wednesday - (shoulder, chest, tricepts)

Flat Bench Press - 2 warmup sets, 4 working sets, 1 Burnout
Incline Dumbell Flyes - 2 sets
Military Press (with barbell) 4 working sets, 1 Burnout
Dumbell Lateral Raises - 3 Working sets
Shrungs - 3 working sets
Tricept Dips - 3 sets to failure
Tricept Pushdowns - 3 sets
Abdominal Work

Friday - (back, biceps)

Bent-over Rows - 2 warmup sets , 4 working sets, 1 Burnout
Wide-Grip Pullups or Wide-Grip Lat Pulldown - 3 working sets
Standing Dunbell Curls - 1 warmup sets, 3 working sets
EZ Bar Reverse Curls (spider curls) - 3 supersets
Abdominal work [/quote]

Ditch it and choose a routine from a trainer on T-Nation! Your leg day is very weak(all machines and no single leg work or squats).