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DiscussBodybuilding.com
Master Lifter
- Total Posts : 5274
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PePPaRoz
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Total Posts
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9
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Reward points
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10
- Joined: 7/26/2008
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Status: offline
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Critique my new routine please.
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Saturday, October 24, 2009 8:42 PM
( #1 )
Aight I'm still going to be cutting for around another 2 months and plan to start this routine from January next year. I'll be bulking from then on, around 500 over maintenance. My last bulking phase was not done correctly as I did not pay enough attention to my strength gains. Therefore I'll be concentrating on increasingly my lifts on a monthly basis or weekly if possible. I'd appreciate if you guys could have a look at my routine and tell me if anything needs to be added/improved/removed. Thanks Status: 6'1 185lbs 14% BF
Day 1 - Tuesday – Chest/Triceps:
1. Flat bench Press – 3 sets: 8-8-6
2. Incline dumbbell Press – 4 sets: 10-8-6-6
3. Flat dumbbell Flys – 4 sets: 12-10-8-15
4. Dips – 3 sets: 10-8-6
5. Tricep pushdowns – 3 sets: 12-10-8
Total chest sets: 11
Total tricep sets: 6
Day 2 – Wednesday – Legs/Abs:
1. Barbell squats – 4 sets: 10-8-8-6
2. Lying leg curl – 4 sets: 10-10-8-6
3. Dumbbell lunges – 3 sets: 12-10-8
4. Seated leg curl – 4 sets: 12-10-8-8
5. Leg extensions – 3 sets: 10-10-8
6. Hanging leg raises – 3 sets: 12-10-10
7. Crunches – 3 sets: 10-10-10
Total leg sets: 18
Total ab sets: 6
Day 3 – Friday – Back/Biceps:
1. Assisted pull ups – 3 sets: 10-8-6
2. Barbell rows – 3 sets: 10-8-6
3. Cable rows – 4 sets: 10-8-6-15
4. Hyper extensions – 3 sets: 12-10-10
5. Dumbbell curls – 3 sets: 10-8-6
6. Preachers curls – 3 sets: 10-8-6
Total back sets: 13
Total bicep sets: 6
Day 4 – Saturday – Shoulders/Abs:
1. Military press - 3 sets: 10-10-6
2. Shoulder press - 3 sets: 10-8-6
3. Side raises – 3 sets: 10-10-8
4. Rear delt raises – 4 sets: 10-8-6-15
5. Barbell shrugs – 4 sets: 12-12-10-10
6. Lying leg raises – 4 sets: 10-10-10-10
7. Bicycles – 3 sets: 10-10-10-10
8. Side oblique raises – 3 sets: 10-10-10
Total shoulder sets: 13
Total ab sets: 10
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