T Nation

New Hypertrophy Routine

I just made this 3 days a week routine for hypertrophy and just wanted to know if its lacking anything. Is my back day okay or should i add something else to it and for shoulders is upright row any good?. Any comments and suggestions will be appriciated. thanks

Chest and triceps
Dumbbell Press 4x 10,8,8,6
Incline Dumbbell or Barbell Press 3x10,8,6
Flat flies 2x12

Skull Crushers 3x8-10
Overhead triceps extensions 3x 12,10,8
To finish off Close grip or dips 1set

Back and biceps & traps
Chin ups 4x10-12
Close Grip pull downs 3x12,10,8
T-bar Rows 4x12,10,8,6
Dumbbell or Barbell Row 3x12,10,8

Dumbbell curls 3x12,10,8
Cable curls 3x12

Dumbbell or Barbell Shrugs 4x12

Shoulders and Legs
Side laterals 3x12
Seated barbell presses 4x12,10,8,6
Upright rows 3x12,10,8
Bent over side laterals 3x15

Leg Extension 4x12
Squats 4x8-10
Leg Press 3x12,10,8
Leg Curls 4x8-10
Calf Raises 4x 12,10,8,8

[quote]onetimeit wrote:
I just made this 3 days a week routine for hypertrophy and just wanted to know if its lacking anything. Is my back day okay or should i add something else to it and for shoulders is upright row any good?. Any comments and suggestions will be appriciated. thanks

Chest and triceps
Dumbbell Press 4x 10,8,8,6
Incline Dumbbell or Barbell Press 3x10,8,6
Flat flies 2x12

Skull Crushers 3x8-10
Overhead triceps extensions 3x 12,10,8
To finish off Close grip or dips 1set

Back and biceps & traps
Chin ups 4x10-12
Close Grip pull downs 3x12,10,8
T-bar Rows 4x12,10,8,6
Dumbbell or Barbell Row 3x12,10,8

Dumbbell curls 3x12,10,8
Cable curls 3x12

Dumbbell or Barbell Shrugs 4x12

Shoulders and Legs
Side laterals 3x12
Seated barbell presses 4x12,10,8,6
Upright rows 3x12,10,8
Bent over side laterals 3x15

Leg Extension 4x12
Squats 4x8-10
Leg Press 3x12,10,8
Leg Curls 4x8-10
Calf Raises 4x 12,10,8,8

[/quote]

Hi mate, IMO, your shoulders are fine, although you have 14 sets for them but only 9 for chest - which are similarly sized muscles.
Plus the back choices are fine but again the sets… you have the same amount of sets as your shoulders… its all about proportion. Order set allocation in order of bodypart size… that will avoid large imbalances cropping up.
Maybe, based on the amount of work you seem to want i would go with;

Large: 12 sets
Medium: 8-10 sets
Small: 6-8 sets
with back and legs large, delts and chest med and bi and tri as small bodyparts.
Plus you have a total of 32 sets on your third day but only 16 on your first! Try to keep volume nearer to other days on each workout - as a maximum i use 30-32 sets per workout… MAXIMUM!

Try to re-arrange your volume with the guidelines i provided, and keep balance and proportion in mind. it does work.

Joe

CHEST AND TRICEPS
Dumbbell Press 4x 10,8,8,6
Incline Dumbbell or Barbell Press 3x10,8,6
Flat flies 2x12

Dips 3xMax
Skull Crushers 3x8-10
Overhead triceps extensions 3x 12,10,8

BACK , BICEPS & TRAPS
Chin ups 4x10-12
Close Grip pull downs 3x12,10,8
T-bar Rows 4x12,10,8,6
Dumbbell or Barbell Row 3x12,10,8

Dumbbell curls 4x12,10,8,6
Cable curls 3x12

Dumbbell or Barbell Shrugs 4x12

SHOULDERS AND LEGS
Side laterals 3x12
Seated barbell presses 4x12,10,8,6
Stand or seated Dumbbell Press 3x10,8,8
Bent over side laterals 3x15

Squats 4x8-10
Leg Press 3x12,10,8
Leg Curls 4x8-10
Calf Raises 4x 12

how does this look ?i changed it a bit

Better, i think i would just take out the DB OH Presses and put in a pressing exercise for chest if the thickness is lackingor another flye if the width is lacking or cables if the inner is lacking…

This will bring the days to a more equal volume and the BP’s to a more balanced state.

Other than that, looks fine, remember as long as there is balance and enough work and not too much work, and as long as you train to failurew (IMO) alot, then most programs will work for IME 6-8 weeks. (some ppl for 4wks but…)