T Nation

Critique New BBing Approach

Bodybuilding
#1

Sup guys i’ve been on Bodybuilding.com for 2 years but also been lurking around T Nation for awhile as well. I’ve done both SS and PHAT but now im looking for more of the bodybuilding approach to weight lifting and figured you guys might help me more than bodybuilding haha.

Well here the routine i made up using PHAT, i am on a bulk, and looking for more frequency as i am unemployed and not in school at the moment.
Hows it look?
DAY 1: Chest and Arms
Barbell bench press 3x5
Flat dumbbell presses 3x8-12
Incline dumbbell presses 3x8-12
Hammer strength chest press 3x8-12
Weighted Dips 2x6-10
chest flyes 3x8-12
EZ bar preacher curls 3x8-12
Dumbbell concentration curls 3x8-12
Curls 2x8-12
Hammer curls 2x8-12
Seated tricep extension EZ bar 3x8-12
Cable pressdowns with rope attachment 2x8-12
Cable kickbacks 3x8-12
Skullcrushers 3X8-12

DAY 2: Lower Body
Squats 3x5
Leg presses 3x8-12
Leg extensions 3x8-12
Deadlifts 3x5
Lying leg curls 3x8-12
Seated leg curls 3x8-12
Seated calf raises/Standing calf raises 3x8-12

DAY 3: Back and Shoulders
Bent over rows 3x5
Weighted pull ups 2x6-10
Chin Ups 2x6-10 reps
Seated cable row 3x8-12
Dumbbell rows 3x8-12
Shrugs (barbell)/Dumbell 2x8-12
Close grip pulldowns 2x8-12
Standing barbell press 3x6-12
Seated dumbbell presses 3x8-12
Upright rows 2x8-12
Side Superset front lateral raises with dumbbells 2x8-12

Notice the compound stay in the Strength range. I’m looking to run this twice a week with either one day rest inbetween each cycle or two days rest. Not sure yet.

#2

What is PHAT?

This is WAY too many exercises. I can’t see you bringing intensity to workouts with so many exercises.

#3

[quote]jskrabac wrote:
What is PHAT?

This is WAY too many exercises. I can’t see you bringing intensity to workouts with so many exercises.
[/quote]
x2 holy shet that’s alot of volume, a good insider note, since you are unemplyed and have so much free time, why dont you try doing your compund exerices AM then isolation on PM? Btw as CT stated before, for upper body pressing start from angles, meaning from vertical to horizontal. IE: OH press, incline bp, flat bp, then decline. It’s easier on shoulder joints.

#4

[quote]jskrabac wrote:
What is PHAT?

This is WAY too many exercises. I can’t see you bringing intensity to workouts with so many exercises.
[/quote]

Which exercises should i cut out? I was thinking just making the compounds hypertropthy instead of strength that way i can remove somw of the isolations? And then making them strength or going back to regular phat when i want to being my strength up again?

And i cant do upper lower in the am and then again in the pm considering im taking the car to the gym lol itl be waste of gas to go twice a day.

#5

Have you checked the new articles?

#6

[quote]aspengc8 wrote:
Have you checked the new articles?

[/quote]

Thanks, i was just always told twice a week was better.
Actually, i just found this routine on the “Do this routine instead of that dumb one” and i kind of like it.
Mon - Legs

Seated Calf - 4x15-20
Leg press calf - 3x10-15 (knees slightly bent, 1-2 sec squeeze and stretch on each rep)
Lying Leg curls - 4x10-15
Bulgarian Squat - 4x8-12
Leg Press - 4x10-15
SLDL’s - 4x8-12

Tues - Chest/Delts/Tris

Flat dumbbell - 4x8-12
Incline barbell - 4x8-12
Seated OH barbell (ass slid forward) - 3x10-15
1 arm up right row - 3x10-15
Seated lateral raises - 2x20-30 (both to failure)
Decline close grip bp - 4x8-12
Rope pushdowns - 3x10-15
Lying behind the head extensions - 3x10-15

Wed - Back/Bis

WNG chest supported row machine - 4x8-12
WNG seated rows - 3x8-12
Shrugs - 4x8-12
Rear delt row - 3x10-15
Standing reverse cable x’s - 2x20-30 (both to failure)
Pinwheels (meadows style) - 4x10-15
Machine “V” preacher curls - 3x10-15
Incline curls - 3x10-15

Thurs - Legs

Standing calf - 4x10-15
Donkey calf - 3x10-15
HS single leg curls - 4x10-15
Single Leg Press - 4x10-15
Squats - 4x10-15
Hack Squats - 4x10-15

Fri - Chest/Delts/Tris

Low incline dumbbell - 4x8-12
Flat barbell - 4x8-12
SHIPs - 3x10-15
Machine laterals - 4x10-15 + 2 dropsets
Dips (weighted) - 4x8-12
Straight bar pushdowns - 3x10-15
1 arm overhead exts - 3x10-15

Sat - Back/Bis

NG pull ups - 50
CNG pulldowns - 3x8-12
CNG seated rows - 3x8-12
Reverse pec deck - 4x10-15 + 2 dropsets
Hammer curls (both arms together) - 4x10-15
1 arm machine preacher - 3x10-15
Spider curls - 3x10-15

Would it be okay if i just adjust some exercises to fit my personal preference? ie. take out decline chest and put in weighted dips etc…?

#7

[quote]mikesta450 wrote:
Would it be okay if i just adjust some exercises to fit my personal preference? ie. take out decline chest and put in weighted dips etc…?[/quote]

If you change the program, you’re not doing the program. But if you don’t do the program, nobody’s going to come after you.

If you genuinely think that substitution will work better – for you, based on your own training experience – then do what’s best for you.

#8

[quote]LoRez wrote:

[quote]mikesta450 wrote:
Would it be okay if i just adjust some exercises to fit my personal preference? ie. take out decline chest and put in weighted dips etc…?[/quote]

If you change the program, you’re not doing the program. But if you don’t do the program, nobody’s going to come after you.

If you genuinely think that substitution will work better – for you, based on your own training experience – then do what’s best for you.[/quote]

I’m just trying to make something that works for me, but everything i make everyone says it’s too much but personally its fine for me…like the original workout posted on the thread

#9

[quote]mikesta450 wrote:

[quote]LoRez wrote:

[quote]mikesta450 wrote:
Would it be okay if i just adjust some exercises to fit my personal preference? ie. take out decline chest and put in weighted dips etc…?[/quote]

If you change the program, you’re not doing the program. But if you don’t do the program, nobody’s going to come after you.

If you genuinely think that substitution will work better – for you, based on your own training experience – then do what’s best for you.[/quote]

I’m just trying to make something that works for me, but everything i make everyone says it’s too much but personally its fine for me…like the original workout posted on the thread[/quote]

What are your stats? Goals? Kingbeef’s routine is good, but for 6 day’s a week you need to keep on top of your eating plan. The article I linked you to (once a week) works also, and has been used by many successful bodybuilders and lifters on this site.

Whatever one you pick, stick with it for a couple months before added or changing stuff.

#10

[quote]aspengc8 wrote:

[quote]mikesta450 wrote:

[quote]LoRez wrote:

[quote]mikesta450 wrote:
Would it be okay if i just adjust some exercises to fit my personal preference? ie. take out decline chest and put in weighted dips etc…?[/quote]

If you change the program, you’re not doing the program. But if you don’t do the program, nobody’s going to come after you.

If you genuinely think that substitution will work better – for you, based on your own training experience – then do what’s best for you.[/quote]

I’m just trying to make something that works for me, but everything i make everyone says it’s too much but personally its fine for me…like the original workout posted on the thread[/quote]

What are your stats? Goals? Kingbeef’s routine is good, but for 6 day’s a week you need to keep on top of your eating plan. The article I linked you to (once a week) works also, and has been used by many successful bodybuilders and lifters on this site.

Whatever one you pick, stick with it for a couple months before added or changing stuff.[/quote]

I stated everything in the original post. Im looking for more of a bb routine then strength as ive done both ss and phat. My eating game in on point as im on a bulk. And 6days a week doesnt seem bad if i were to say legspushpull with 1days rest between cycles

#11

If you like Kingbeefs and want to switch out exercises (NOT ADD MORE) for ones you prefer that hit the same muscle, thats fine. The reason I say not add more is because apparently you don’t know much about volume. If you took that first split you listed and removed half the exercises for each bodypart then you would be pretty close to a standard amount of volume for a routine.

Plus it doesn’t seem like you have a ton of knowledge about splits, so you probably shouldn’t be making too many changes in exercise selection to kingbeefs split.

#12

[quote]fisch wrote:
If you like Kingbeefs and want to switch out exercises (NOT ADD MORE) for ones you prefer that hit the same muscle, thats fine. The reason I say not add more is because apparently you don’t know much about volume. If you took that first split you listed and removed half the exercises for each bodypart then you would be pretty close to a standard amount of volume for a routine.

Plus it doesn’t seem like you have a ton of knowledge about splits, so you probably shouldn’t be making too many changes in exercise selection to kingbeefs split.[/quote]

I know…thats why i came here for advice…but you Guys seem to just bash on my routine instead of actually helping me fix it lol

#13

[quote]jskrabac wrote:
What is PHAT?

This is WAY too many exercises. I can’t see you bringing intensity to workouts with so many exercises.
[/quote]

Layne Norton’s recommended routine.