T Nation

Routine Critique?


#1

It's been a while, so I thought I'd post what I'm doing currently and ask for any advice you can give. I'm 5 10, ~188 and bulking. You know the drill. Anything missing, or in need of tweaking do you think?

Monday: Chest/Triceps/Delts
BB Flat: 3 or 4 sets, 3-8 reps
BB Decline: 3 or 4, 3-8 reps
BB Incline: 3 or 4, 3-8 reps
Cable flyes or cable benching: 3 sets, 8-15 reps
Dips or CG Benching: 3 sets, ~10 reps
Military presses: 1 set, as many as I have left in me.

notes: I rotate what comes first each week. Whatever was last the previous week is done first in the current week. So if I go Flat, Incline, Decline one week, the next week I would go Decline, Flat, Incline, and then the following week Incline, Decline, then Flat. Whatever I do first typically gets 4 sets. I mix it up every few weeks and use DBs on one or more exercises instead of BB's

Tuesday: Legs
Squats: 4 sets, 3-8 reps
Glute Ham Raises: 3 sets, 6-10 reps
Front Squats or Leg extensions (something quad based): 3 sets, 3-8 reps.
BB or Standing Calf Raises: 3 sets, 8-15 reps
Seated Calves: 1 or 2 sets, 8-15 reps

notes: Sometimes I'll do box squats instead of regular squats. I'm still working on activating my hams/ass more on squats. I seem to need to go nearly ass to grass to get that to happen though, which is fine by me.

Wednesday: Cardio
Incline walking: ~3.5 mph, ~12% incline, half hour.

Thursday: Back/Traps/ Biceps/(hamstrings sometimes)

Weighted Pullups: 4 sets, 3-12 reps
Rows (DB, BB, T-Bar, depends on mood): 3 sets, 3-8 reps
BB Rack Pulls, or Deadlifts: 2 or 3 sets, 6-8 reps
DB Curls: 1 sets, 8 reps or so.

notes: I'm following CC's advice on this, Hit it hard & heavy and don't get hung up on volume. My biceps tend to grow like weeds no matter what I do, so I'll even skip the curling 1/2 the time.

Friday: off

Saturday: Cardio
Incline walking: ~3.5 mph, ~12% incline, half hour.

Sunday: Off

So is there anything glaring that's missing, or any suggestions on things to change up or completely overhaul??


#2

3-8 reps isn’t a rep range. That’s TWO rep ranges. Ditto for 8-15.

Too many barbell bench press variations. And no point in having them all in the same set/rep range. How about heavy flat bench, lighter incline DB press for more reps, and then decline flyes? More angles, less overlap.

Initial thoughts.


#3

[quote]G87 wrote:
3-8 reps isn’t a rep range. That’s TWO rep ranges. Ditto for 8-15.

Too many barbell bench press variations. And no point in having them all in the same set/rep range. How about heavy flat bench, lighter incline DB press for more reps, and then decline flyes? More angles, less overlap.

Initial thoughts.[/quote]

True, that is a pretty wide range. I usually start out at lower reps on the initial sets then end up at higher reps. But I do like the advice about rep reanges, going to try that.


#4

I personally would start the lifting rotation over on Saturday, rather that waiting for Monday given the current split.

My other option would be to spit things up even further to allow for more weight training workouts in the week–4 to 6 sessions as opposed to 3.

The split I currently use is:

Day 1: Back/Bis
Day 2: Chest
Day 3: Legs
Day 4: Delts/Tris
Day 5: Off
Day 6: Start cycle over

But also check the Waylanderxx thread. He breaks it up even more than this