Routine Good Enough?

Bigger Stronger Leaner
1

A: chest,shoulders,triceps
Bench press-3x10
Incline bench press-4x8
Flys-3x12
OHP-4x6,6,8,8
Dumbell Lateral raise-3x12,10,8
Close grip bench press-3x10
Barbell lying triceps extension-3x8

B:Back,Legs,biceps
Deadlift-3x5
wide grip pull-ups-3x10
Pendlay row-3x10,8,8
squats-3x6
Lunge-3x8/Calf raises-3x20
Leg curls-3x10
Barbell biceps curls-3x10
dubmell biceps curls-3x8

2

[quote]david9363 wrote:
A: chest,shoulders,triceps
Bench press-3x10
Incline bench press-4x8
Flys-3x12
OHP-4x6,6,8,8
Dumbell Lateral raise-3x12,10,8
Close grip bench press-3x10
Barbell lying triceps extension-3x8

B:Back,Legs,biceps
Deadlift-3x5
wide grip pull-ups-3x10
Pendlay row-3x10,8,8
squats-3x6
Lunge-3x8/Calf raises-3x20
Leg curls-3x10
Barbell biceps curls-3x10
dubmell biceps curls-3x8[/quote]

Looks poorly thought out. Also, how often would you do this?

3

ABXABXX

X-day off

4

What are you trying to achieve, what’s your goal with this routine?

You essentially have a push/pull split going on, but its rather messy.

5

Just to get you started.

6

Just pick an established routine and follow for an absolute minimum of 6 months. Don’t try to reinvent the wheel.

7

To elaborate on what I dislike about this routine…

Push/Pull-ratio: this routine would have you perform 28 pressing sets and only 12 pulling movements each week. Your shoulder may not like this.
Too much: 23 sets over 7 exercises in a single workout? you’ll just go through the motions towards the end. I would NEVER do more than five exercises per session.
Overlap: it’s pretty obvious that you ordered the exercises by their primary movers and THEN by their importance. Three for chest, then two for shoulders, then two for tri’s / Same for back, legs, bi’s. However, your triceps and shoulder stabilisers probably won’t be able to push through heavy shoulder pressing after bench, incline, and flyes. In a similar manner, deadlifts will tire your lower back, pendlay rows will exacerbate this - and then you won’t be able to squat serious poundage anymore.

WAY too much of everything, really.

8

Thank’s for everyone who’ve helped here,
I guess my main mistake was trying to divide the exercises by muscle groups, rather then by the motion.

my guiding principle was:
9-10 sets for big muscles
7-8 sets for shoulders
5-6 sets for small muscles
(I don’t know if it’s completely wrong, or I just should have take notice of the type of motion)