First post here in quite some time! Made steady bodyweight progress and almost random strength increases… however my concern is getting my current routine critiqued in terms of PURE BODYBUILDING!
- It is basically based on reading the bodybuilding bible and various other threads of importance around this forum, just wondering what the big guys think of it.
Day 1: Chest & Triceps
-BB Bench- 3x6-8
-Incline bench- 3x8-10
-Bench Flyes- 3x8-10
-CGBP (few inches off chest)- 3x6-8
-Close-grip EZ tri ext.- (bar doesn’t come past eye level) - 3x8-10
-Tricep rope extensions- 3x8-10
Day 2: Back (Lats) & Rear delt & Biceps
-Wide-grip pull-ups- 3x6-8 (second two sets weighted)
-BOR- 3x8-10
-One-arm row (kroc style) 3x10+
-Pinwheel DB curl 3x6-8
-Incline bench db curl 3x8-10
-Preacher bench DB curl -3x10-12
-Bent over R.delt raise- 3x10-12
Day 3: Hamstrings & Calfs
-Deadlifts- 3x6-8
-Stiff-legged deadlifts- 3x8-10
-Seated hamstring curls- 3x10-12
-Standing smith machine calf raise- 3x8-10
-Hammersmith(?) calf machine- 3x8-10 (may not be hammersmith but plate-loaded cable-free style)
-Seated calf-raise machine- 3x10-12
Day 4: Shoulders & Triceps
-Standing military press- 3x6-8
-Seated DB shoulder press- 3x8-10
-Standing lateral raise- 3x10-12
-Weighted dips- 3x6-8
-Close-grip EZ tri ext. - 3x8-10
-Tricep rope extensions- 3x8-10
Day 5: Biceps & Rear delt
-Weighted hammer-grip pull-ups- 3x6-8
-Pinwheel DB curl 3x6-8
-Incline bench db curl 3x8-10
-Preacher bench DB curl -3x10-12
-Face pull- 3x8-10
-Bent over R.delt raise- 3x10-12
Day 6: Quads & Calfs
-Back squat- 3x6-8
-Leg press- 3x8-10 (Front squat a possible substitute?)
-Extensions- 3x10-12
-Standing smith machine calf raise- 3x8-10
-Hammersmith calf machine- 3x8-10
-Seated calf-raise machine- 3x10-12
Day 7: Repeat
Rest days: As life throws them/I see fit. Typically 1-2 a week on average.
Reps: 6-8 meaning typically 8 on all but highest set where I hopefully max at 6-7.
Any glaring weaknesses here? I’m not at a stage where weak points seem worth a mention but since I didn’t isolate my arms for at least a year and a half of 3 years training they are slightly behind, training them twice a week has unsurprisingly started making them grow, who’d have thought eh?
-Should I most likely be doing some trap work? (need straps)
-Is this lower volume then what most big guys are doing?
-Are my rep ranges erring on the high side? I have ALOT of strength potential left to put it lightly…
-Does anything look retarded? What would you do differently & why?
Cheers guys.