Any problems with this routine?

curadh

So I just wanted to get some feedback on a routine Ive been following for a few months, its a 2 day split main focus is compound lifts and size.

Day 1
Rowing warm up 2 mins
10 chins/10 dips warm up
squat low weight(dodgy knee) 2 sets
incline bench/smith machine for this if I cant get a spotter 4 sets
ez curl barbell curl 4 sets
dips+20kg
chins 2 sets
rope pull triceps 2 sets
wood choppers with a dumbell for core fitness

Day 2
Bike 2 mins warm up
deadlift 4 sets
upright row 4 sets
shoulder press on smith machine 4 sets
bent over rows 3 sets
shrugs 2 sets
wood choppers again

Have been following this split with 3 days rest in between for a few months making good progress. I am wondering if I have left anything out. My bodyshape is good apart from no arm width, biceps poor, and also my traps are well developed but at the front have a skinny neck, looks disproportionate. I am eating enough for my bodyweight and the lifts are going up gradually. any pointers?

cc87

Why is your knee dodgy??
Have you seen physios/specialists/PTs to get advice to make not/less dodgy?

What are your goals?
What do you weigh?
If your eating enough for your bodyweight, your probably not eating enough to get bigger. Post up your typical daily diet.

What kind of sets and reps are you doing?
Why are you only incline benching??
So your only going to the gym twice a week is it?

curadh

hey cc87 thanks for the reply, Im just looking to get some input on the routine, as far as the exercises go, is there anything obvious Im missing or not doing enough of?
I know Im suffering lack of decent squat, and maybe lats but the chins kinda get there.
Yeah gym twice a week, weigh 74kg eating calories for above that weight every day, weights going on, gym works progressing, but just dont want to leave any main bodyparts out.

cc87

Try get to gym more often

Once again why incline bench?

Id drop the curls but if you want to keep them, do them after your chins. Triceps and delts will lead to bigger arms far sooner than working your biceps repeatedly would.

Dont use the smith machine at all i think, if your worried about the weight, do a rep or 2 less than normal. Or drop the weight slightly and keep the reps. Or use dumbbells

If you want to do rows, try a bent over row or a seated cable row instead of the upright row

curadh

Thanks again cc87, why do u reckon drop the upright rows?
I dont get a burn out of doing chins as much as the curls, will the chins build biceps better?Maybe if I add weight to the chins?
Smith machine I find good cos of the last rep I can do a negative and get total failure in the muscle. Maybe I could do 3 sets on the normal and the last 2 on the smith? Do you think its a bad routine in general that I should do three days more split up?

Transform

curadh wrote: »

So I just wanted to get some feedback on a routine Ive been following for a few months, its a 2 day split main focus is compound lifts and size.

Day 1
Rowing warm up 2 mins
10 chins/10 dips warm up
squat low weight(dodgy knee) 2 sets
incline bench/smith machine for this if I cant get a spotter 4 sets
ez curl barbell curl 4 sets
dips+20kg
chins 2 sets
rope pull triceps 2 sets
wood choppers with a dumbell for core fitness

Day 2
Bike 2 mins warm up
deadlift 4 sets
upright row 4 sets
shoulder press on smith machine 4 sets
bent over rows 3 sets
shrugs 2 sets
wood choppers again

Have been following this split with 3 days rest in between for a few months making good progress. I am wondering if I have left anything out. My bodyshape is good apart from no arm width, biceps poor, and also my traps are well developed but at the front have a skinny neck, looks disproportionate. I am eating enough for my bodyweight and the lifts are going up gradually. any pointers?

what do you deadlift?

Whats your height?

Yes drop the upright rows

cc87

Chin ups are better all round exercise to be doing than curls. By doing curls first you wont be able to do as many chin ups or carry them out with good form. If you want to make chins harder, do more or add weight. You could always superset chins and curls if you really want to "feel the burn"

If you really want to use the smith machine work away but i think it takes a lot of the benefit away from any exercise performed on it.

Upright rows are tough on the shoulders and can damage them

curadh

Deadlift 70kg for 8, could do more but lower back suffers from too much, form is good. 5'7-8, in my thirties. If I drop the upright rows what else is good for workin the traps? Also is the shoulder press the best for delts

top madra

your only doing 4sets of incline bench for your chest but your doing 6 sets for your traps,upright rows and shrugs(not including deadlifts),also your doing loads for your arms..

imo scrap your routine,but thats only my opinion,what are your goals?

curadh

Absolutely fecked after the bench sets in my arms. Not sure if I shud go back to something like stronglifts after 2 years, but may need to start again altoghether..

chadmustang

Go back to Strong Lifts or Starting Strength and increase the weights every few workouts or weeks... drop the curls, the rowing and chins will take care of that for you!