T Nation

Critique This Routine

Goal is to gain mass muscle

A (Chest, shoulder, tricep)

  • Bench press 4x6-10
  • Dumbbell arm pullover 4x8-12
  • Overhead press 4x6-10
  • Upright rows 4x8-12
  • Dips 3x8-12
  • Skull crusher 3x8-12

B (Leg, back, bicep)

  • Squat 4x6-10
  • Deadlift 4x8-12
  • Weighted pull up 4x6-10
  • Rows 4x8-12
  • Rear delts lateral raise 4x8-12
  • Bicep curl 3x8-12
  • Hammer curl 3x8-12

A - B - Rest - repeat

Time under tension, 3 sec eccentric.

Any opinion?

That looks decent if you’re freshly starting out. If not, I’d suggest separating at least legs and back, and later it would most likely benefit you to give shoulders their own day as well. Check this thread out if you need more ideas,

and the countless amount of articles on the site. good luck.

[quote]tagan wrote:
Goal is to gain mass muscle[/quote]
What’s your height, weight, and general fatness?

[quote]A (Chest, shoulder, tricep)

  • Bench press 4x6-10
  • Dumbbell arm pullover 4x8-12
  • Overhead press 4x6-10
  • Upright rows 4x8-12
  • Dips 3x8-12
  • Skull crusher 3x8-12

B (Leg, back, bicep)

  • Squat 4x6-10
  • Deadlift 4x8-12
  • Weighted pull up 4x6-10
  • Rows 4x8-12
  • Rear delts lateral raise 4x8-12
  • Bicep curl 3x8-12
  • Hammer curl 3x8-12[/quote]
    You’re doing as much work for your total leg musculature as you’re doing for shoulders. Hell, your biceps are almost getting as much work as your entire leg. That’s screwed up.

You’re always asking about training splits but what progress have you seen in size/bodyweight and strength in the last three months?

There’s more to time under tension than just the eccentric.

Also, 3-second negatives are very slow, which is going to increase general soreness. That slow of a tempo is also going to reduce the amount of weight you can use. You simply can’t go heavy and move it deliberately slow. Plus, 12-rep deadlifts with 3-second negatives twice a week, both times after squats, is a silly, silly idea.