help with my routine

mack32

hey guys first time poster, just wanted to throw up my routine and get some feedback on it;

mon; chest and biceps

dumbelll press
machine cable curl using straight bar
incline dumbell press
ez curl
dips (chest version)
hammer curl (using rope attachment on cable)

wed; legs and abs

squat
single leg press
leg ext
leg curl
weighted sit up
hanging leg raise
side bends

fri; back, shoulders and triceps

shoulder dumbell press
lat pull down
skull crushers + narrow grip bench
shrugs
back ext
lat arm raise
row (machine)
tricep pushdown
bent over arm raise
rows using cable



i want to start deadlifting but im not sure what exercises to take out of my back day, also i think it might be a bit long i can just about get it done in an hour if the gym isn't too busy with posers.

i go with the single leg press because iv a slight strength imbalance in my legs after injury and im trying to make sure that my left is bought up to speed so i go reasonably light with the squats and focus on form and then do the really tough stuff with the press, im hoping to get it sorted soon though

ideally id like to add a fourth day but im so busy at the mo im doing well just to make it 3 times a week!

if anybody has any suggestions or has seen something that needs changing id really appreciate the help, cheers lads

cardio,shoot me

maybe every 2nd week u could swap in deadlifts and still keep an old exercise. like one week bent over rows, one week deadlifts

mack32

oh yeah hadn't thought about alternating exercises between weeks, cheers dude

cardio,shoot me

no worries

maxxie

just add in the deadlift to wednesday dont take anything out! do u play a particular sport?
Are you doing supersets in this program?

mack32

used to play a lot of rugby but realistically now im just training to keep fit etc

i wasnt planning on doing deads on my legs day because i thought it would be a bit much for my legs and didnt want to go into my back day after doing deads two days before.

no supersets, used to do a lot of drop sets, forced sets and negatives but found that i was just stalling my progress so decided to go back to basics and its really working for me

maxxie

good stuff man

the workout is good! balanced developement!

Is there any particular reason you alternate the exercise. What I mean why dont you do all back exercises then move on and do all shoulders?

One suggestion! do some core work after your weights!

mack32

ya i know like i said ideally id like to work off a four day split but im so busy at the moment that im lucky to make it to the gym 3 times a week. My triceps are probably my best bodypart so decided they could manage with less attention for a while

is there any particular reason you alternate the exercise. What I mean why dont you do all back exercises then move on and do all shoulders?

i prefer to let my muscles rest up a bit in between exercises, by the end of each exercise my muscles are pretty fried and if i went straight into another exercise with the same group id have to drop the weight considerably, i like to alternate and keep the weights high and the rests in between sets really short. but thats just me! so far its working grand for me though