T Nation

What Do You Think About This Routine


#1

Hi, I am now posting a routine I just designed. It's something I feel like doing and I want to get some feedback from the more experienced guys.

Day 1: quads + shoulders (with rear delt)
Day 2: harmstring + back + bicep
Day 3: pec + triceps + calves

It is designed so I can work on the 3lifts while chasing some hypertrophy. What I am writing may be totally stupid

Day1: front squats 5*5
push press 5*5
tri-set lat raise 3*8 rep
front raise 3*8 rep
dumbell hammer press 3*8rep
lunges 3-4 *8rep
rear delt 3*8-10

Day2: deadlift 5*5
weighted chin-up 5*5
low triangle row 4*8
leg curl 3*8
bicep 3*8
OR
Deadlift 5*5
weighted chin-up 5*5
chest-supported row (wide grip) 4*6
low triangle cable row 3*8-10
Lat exercise (suggestion for a secondary lat exercise?)3*8-10
leg curl 3*9-10
bicep 4*6-8

Day3: bench press 5*5
incline dumbell 3*8
pec-deck 3*12
triceps dips 4*6
decline skullcrusher 3*8
cable triceps pushdown 3*10-12
calves 3*15

I dont need alot of biceps work as I feel they are taking too much of the load when working my back. I am not sure what to do with my back


#2

You just wrote what you're doing with your back!

How's this... for everyone asking, "is this routine good"?

Follow the damn routine for a month or more! Check if there is progress in muscle mass and performance. If the program didn't work, it's shit! If it worked, it's good!


#3

Chest + triceps
Back + biceps
Legs + shoulders
OFF
Repeat

Calves & abs every other day.

Try to have some kind of periodization in sets and reps.

For example:

Week1: 2x15
Week2: 3x10
Week3: 4x8
Week4: 6x6 / 5x8

Cba to look all your exercises and such through. But 3-4 exercises for big bodyparts and 2-3 for smaller.


#4

Yeah, but chances are it's NOT the program. You and I both know that.


#5

Sign up for workout critique with me if you want the real deal.


#6

then why are you writing it?


#7

This is a routine I just created 3hours ago. I didn't start it yet. I designed with what I would like to do in mind. From my knowledge of resistance training I think it's a decent routine, but I wanted to know if it made sense in your opinion. I did my share of reading but I know some of you got more knowledge than me so I would like to get your comments.

Like, I don't know: ''change this set/rep to this one, It will avoid this'' ''do this instead of this, it will make your training more balanced''

For periodization: I switch routine with different goal every 4-5 week.


#8

Is this a joke or what?
I didn't know there was a workout critique on T-Nation. Who's reviewing.

and lankymofo saying '' Bricenyce we know the workout is not the problem'' what are you insinuating? how can you judge my intensity in the gym and my nutrition?

I wont start to brag on my dedication but I am. so write something constructive about my routine or if you can't lift more than 300/400/500 piss off