T Nation

Critique My Routine

Just looking for peoples opinions on workout plan. Been looking at a few different programmes for a while and thinking of using this one over the next few months.
Using a template from a Eric Cressey and exercies from fitness atlantic website.

Monday lower body

Deadlifts
Front squats
Single leg press
Core

Tuesday upper body

Chin ups
bench press
BB bent over row
push press
dips

Wednesday off

Thursday lower body

Back squat
db lunges
RDL
core

Friday off

Saturday upper body

DB row
hang clean and press
pull down
push ups
BB curls

Using 3 or 4 sets per exercise with 4 - 6 reps or 8 - 12 reps

any thoughts on it would be great.

Looks wack to me if the goal is building a symmetrical and proportional physique. If you must work out 4 days a week I think you’d be better off with something like:

Monday- Legs quads(3)/hams(2)

Tuesday - Chest(3)/Tri’s(2)/Calves(2) I’d do dips for chest so you can do 2 more isolated type movements for triceps afterwards.

Thursday- Back(3-4)/Bi’s(2)/Abs(2)

Saturday - Delts front(1-2)/side(2)/Rear(1)/Traps(1)/Calves(2)

*Numbers in parentheses indicate number of exercises for that muscle group.
*3-4 sets per exercise 6-12 reps, 1-2 top sets to failure per exercise

Looks decent. I don’t know about hitting legs again with only two days between sessions. If you’re training heavy…

After a nice base of strength is built I would switch to a more focused body part split.

[quote]kingbeef323 wrote:
Looks wack to me if the goal is building a symmetrical and proportional physique. If you must work out 4 days a week I think you’d be better off with something like:

Monday- Legs quads(3)/hams(2)

Tuesday - Chest(3)/Tri’s(2)/Calves(2) I’d do dips for chest so you can do 2 more isolated type movements for triceps afterwards.

Thursday- Back(3-4)/Bi’s(2)/Abs(2)

Saturday - Delts front(1-2)/side(2)/Rear(1)/Traps(1)/Calves(2)

*Numbers in parentheses indicate number of exercises for that muscle group.
*3-4 sets per exercise 6-12 reps, 1-2 top sets to failure per exercise

[/quote]

Very good post.

[quote]kingbeef323 wrote:
Looks wack to me if the goal is building a symmetrical and proportional physique. If you must work out 4 days a week I think you’d be better off with something like:

Monday- Legs quads(3)/hams(2)

Tuesday - Chest(3)/Tri’s(2)/Calves(2) I’d do dips for chest so you can do 2 more isolated type movements for triceps afterwards.

Thursday- Back(3-4)/Bi’s(2)/Abs(2)

Saturday - Delts front(1-2)/side(2)/Rear(1)/Traps(1)/Calves(2)

*Numbers in parentheses indicate number of exercises for that muscle group.
*3-4 sets per exercise 6-12 reps, 1-2 top sets to failure per exercise

[/quote]
I really like this routine…What kinds of workouts do u do for rear delts? Have you seen some good results from this routine?? Email me man Yankeemaniac89@aol.com

[quote]Cannon23 wrote:

[quote]kingbeef323 wrote:
Looks wack to me if the goal is building a symmetrical and proportional physique. If you must work out 4 days a week I think you’d be better off with something like:

Monday- Legs quads(3)/hams(2)

Tuesday - Chest(3)/Tri’s(2)/Calves(2) I’d do dips for chest so you can do 2 more isolated type movements for triceps afterwards.

Thursday- Back(3-4)/Bi’s(2)/Abs(2)

Saturday - Delts front(1-2)/side(2)/Rear(1)/Traps(1)/Calves(2)

*Numbers in parentheses indicate number of exercises for that muscle group.
*3-4 sets per exercise 6-12 reps, 1-2 top sets to failure per exercise

[/quote]
I really like this routine…What kinds of workouts do u do for rear delts? Have you seen some good results from this routine?? Email me man Yankeemaniac89@aol.com[/quote]

For rear delts I do 4 sets of face down rear raises on an incline bench and 3 sets of standing cable x’s. Lately been experimenting with the 25-30 rep range for rear delts inspired by this article:

Yes I see great results from training similarly to this. I just split things up a bit more into a 5 day a week routine instead of 4.

[quote]northface wrote:
Just looking for peoples opinions on workout plan. Been looking at a few different programmes for a while and thinking of using this one over the next few months.
Using a template from a Eric Cressey and exercies from fitness atlantic website.

Monday lower body

Deadlifts
Front squats
Single leg press
Core

Tuesday upper body

Chin ups
bench press
BB bent over row
push press
dips

Wednesday off

Thursday lower body

Back squat
db lunges
RDL
core

Friday off

Saturday upper body

DB row
hang clean and press
pull down
push ups
BB curls

Using 3 or 4 sets per exercise with 4 - 6 reps or 8 - 12 reps

any thoughts on it would be great.[/quote]

He is great, but why would you follow Eric Cressey for bodybuilding info? He doesn’t deal with bodybuilders - AT ALL - and isn’t even fond of bodybuilding training.

Ok cool…How do u split it up into a 5 day routine? I actually started doing this routine this week…My chest is my weakest point so im doin that twice a week.