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Critique My Routine...

Hello. I’ve been lifting for about two years now… I’ve had some good gains over that time period. In any case, I have derived this routine and would like you guys to critique it.

The one thing that I think might be too much is the stress on my triceps. I would be implementing them in every workout that I do. Do you guys think it will hurt me in the long run? I’ve can group my workouts differently like I have had in the past with triceps, chest, and shoulders all in one workout (to avoid over training) but it is always a very long and intense session. In any case, take a look at what I whipped up and let me know what you think. Thanks

Stats:
-6 exercises per session
-18 sets per workout

Squats-----4 sets / 6 reps
Lying Leg Curls-----2 sets / 10-15 reps
Leg Extensions-----2 sets / 10-15 reps
Standing/Seated Calf Raises-----2 sets / 10/15 reps
Military Press-----4 sets / 6 reps
Standing Low Cable Deltoid Raises-----2 sets / 10-15 reps

Incline Bench Press-----4 sets / 6reps
Pull-Over?s -----1 sets / 15-20 reps
Decline Fly’s-----2 sets / 10-15 reps
Dead Lifts-----4 sets / 6 reps
Chins-----2 sets / To Failure
Bent-Over Rows-----3 sets / 5-7 reps

Close-Grip Bench Press-----4 sets / 6 reps
Drips-----2 sets / To Failure
Cable Rope Overhead Extensions -----2 sets / 8-12 reps
Barbell Curls-----4 sets / 6 reps
Preacher Curls-----2 sets / 8-12 reps
Seated Hammer Curls -----2 sets / 8-12 reps

Each workout will be fallowed with a strict abdominal workout.

someone??

It’s a little bit confusing really with all the different sets and reps but changing the time under tension on each exercise is what I think your trying to do which is very effective. Not sure what your goals are but I?m assuming growth. So a common structure could look like this:

Legs & Shoulders
1.Squats or deadlift’s (High Volume/Low Reps)
2.RDL’s or Front Squat (Medium Volume/Moderate Reps)
3.Step up or Leg Curl (Low Volume/High Reps)
4.Military Press (Medium Volume/Moderate Reps)
5.Standing low cable deltoid raises (Low Volume/High Reps)
6.Standing or seated calf raise. Heavy as possible for 30 - 60 secs time under tension

Chest & Back

  1. Flat bench barbell (High Volume/Low Reps)
  2. Incline dumbbell (Medium Volume/Moderate Reps)
  3. Decline Fly?s (Low Volume/High Reps)
  4. Chins 3-4 sets Technical Failure
  5. Bent Over Row (Medium Volume/Moderate Reps)
  6. Seated Row (Medium Volume/Moderate Reps)

Guns

  1. Close Grip Press (Heavy)
  2. Dips (medium)
  3. Cable Extensions (light)
  4. Barbell Curl (Heavy)
  5. Preacher (medium)
  6. Incline Hammer Curl (light)

Tempo 1.0.2.0
Rest Periods would vary based on volume?
Is a bit unbalanced for my liking but everyone responds differently…

I read somewhere that doing shoulders with legs isnt very effective because you exercise them every workout.
Below is another routine with the same workouts that fallows the scheme of Push, Pull, Legs.
On all my compound movements I intend of doing 4 heavy sets of 6 reps.

Incline Bench Press
Pull-Overs
Decline Fly’s
Military Press
Standing Low Cable Deltoid Raises
Close-Grip Bench Press
Dips

Dead Lifts
Chins
Bent-Over Rows
Barbell Curls
Preacher Curls
Seated Hammer Curls

Squats
Lying Leg Curls
Leg Extensions
Standing/Seated Calf Raises
Crunches

[quote]sp0on wrote:
I read somewhere that doing shoulders with legs isnt very effective because you exercise them every workout.
Below is another routine with the same workouts that fallows the scheme of Push, Pull, Legs.
On all my compound movements I intend of doing 4 heavy sets of 6 reps.

Incline Bench Press
Pull-Overs
Decline Fly’s
Military Press
Standing Low Cable Deltoid Raises
Close-Grip Bench Press
Dips

Dead Lifts
Chins
Bent-Over Rows
Barbell Curls
Preacher Curls
Seated Hammer Curls

Squats
Lying Leg Curls
Leg Extensions
Standing/Seated Calf Raises
Crunches[/quote]

whoa, where’s the fire? there’s no need to do 3 different types of curls on one day. your arms aren’t going to grow 3x faster just b/c you add more excercises on the same day.

also, the leg day is pretty bad. dith the leg extensions and leg curls and do some step-ups, and rdl’s.

i’d split your workout into a 3 day full-body split with complete different exercises (although i’d def. keep the dead’s and squats). browse some of Waterbury’s lifting routine’s and pick the one that fits best with your schedule, or the one that seems best fit for your goals.

finally, make sure your diet is in check b/c it’s just as important in whatever your goal’s are (losing fat, gaining muscle, etc.)

Spoon,

Seriously, before anyone can give you a decent answer, you need to give more info.

What is your goal here (be specific)?

Are there any impairments or problems with joints, tissue, etc.?

How long will you be training in this phase?

Currently I have some shoulder joint pain, but it’s from helping a friend move. Last week I hurt my self training, so I decided to take a break and start fresh with a new routine. My goal is to gain mass.

I would be training for 9 weeks on this routine, then return back to my old routine for 12 weeks, then I will see from there.

My plan is to do heavy sets on all compound exercises which in the past has given me great gains.

What do you think??