T Nation

What Do You Think of My Current Routine?


#1

My current routine is a reverse pyramid routine i really like doing the reverse pyramid i feel it allows my weights to go up on a more steady pace im just wondering if its enough volume on things or maybe throw in some other excercises as well. The excercises with a *** next to them i switch what i do every other week one week i do the one the next the other n so forth

Mon- legs
Squats- 3 sets 6,8,10
leg press- 3 sets 6,8,10
leg ex- 3 sets 8,10,12
leg curl- 3 sets 8,10,12
Calves

Tuesday- BAck

Rack deads- 3 sets 2-6, 4-6, 6
Pulldowns- 3 sets 6, 8, 10, drop set until fail
***barbell rows or tbar rows- 3 sets 6,8,10
Cg rows- 3 sets 6,8,10
***one arm dumbell rows or Cg pulldowns- 3 sets 6,8,10

Wednesday Chest

Bench press- 4 sets 3-5 reps, 5 reps, 8 reps, 10 reps
incline bench press- 4 sets 3-5 reps, 5 reps, 8 reps, 10 reps
Hammer strength flat bench or dumbell incline bench- 3 sets 6,8,10 reps
Flat dumbell flys or incline dumbell flys- 3 sets 10,12,15 reps

Thursday shoulders

Military Dumbell press- 3 sets 6,8,10
side db raise or seated db raise- 3 sets 8,10,12
front db raises- 3 sets 8, 10, 12
Rear delt machine- 3 sets 8, 10, 12
shrugs

Friday arms

Biceps

BB curl- 3 sets 8,10,12
close grip ez bar curl- 3 sets 8,10,12
hammer curl- 3 sets 8,10,12
1 arm or ez bar concentrate curl- 3 sets 8,10,12

Tris

Skull crushers- 3 sets 8,10,12
overhead dumbell ex- 3 sets 8,10, 12
vbar pushdowns- 3 sets 8,10,12, failure
rope pushdown- 3 sets 8,10,12