New Routine

Tonto86

Did a bit of tinkerin with my routine, wondering what ye think of this?



Day 1 - Chest/Biceps

Chest
Flat Press
Inclined Dumbell Press
Flat Dumbell Flyes
Inclined Dumbell Flyes
Biceps
Standing Barbell Curl
Preacher Curl
Dumbell Curl

Day 2 - Shoulders/Legs

Shoulders
Military Press
Lateral Raises
Shrugs
Legs
Squats
Deadlifts
Calf Raises

Day3 - Back/Triceps

Back
Bent/O Dumbell Row
Lat Pull Downs
Chin ups
Triceps
Triceps Press Downs
Dips
Skull Crushers

6 sets of everything

Michael 09

Personally I would do more exercises for my main groups... My logic being that your arms get worked passively anyway so you don't need 6 exercises for your arms as you will not be proportionate.

Jessup1

how many reps are u doing in each set?


also, and i might be wrong here. but would it be better to have alternate worrk out for each muscle. as in, if session for the chest u used the bar bell, flat, incline, decline and the on teh nex session use the dumbells and maybe do the same and bring in the flys then? it shud couuse the muscle to react faster as ur not using the same exercise all the time so the muscle wont become static

Brian?

3 excercises each for triceps and biceps but no direct hamstring work is the first thing I would change.

There is also a chance that you don't need to be doing a split program, what are your lifts for squat, deadlift and bench?

cc87

What are your goals? Weight? Height?
Max lifts on squat, deadlift, bench press?

Tonto86

Cheers for the replies

Im 171lb, 5"11 and 110lb on bot bench and squat (inc the bar).

I see your point on too much arm work. What if I scrap the dumbell curl and skull crushers and increase sets on back and chest? (im guessin these are main groups?)

ray jay

your squat should be substantially stronger than your bench so maybe you could substitute more leg work for the arm sets you're going to drop

Brian?

Tonto86 wrote: »

Cheers for the replies

Im 171lb, 5"11 and 110lb on bot bench and squat (inc the bar).

I see your point on too much arm work. What if I scrap the dumbell curl and skull crushers and increase sets on back and chest? (im guessin these are main groups?)

What I would reccomend is scrapping the whole routine.

As someone else already said, your squat should be much higher than bench and your deadlift slightly higher than squat.

You should do a linear progression strength training program like starting strenght or stronglifts 5x5. I would highly reccomend starting strength.

cc87

+1 for stronglifts or starting strength.
Your programme as it is, is far too complicated. A good programme (for strength or mass gains), IMO, should be built around squat, deadlift, bench and chins.

Tonto86

Cheers for the replies guys.

Think i'll go with stronglifts.

Does it make a difference if im not a beginner (i've been lifting for bout 2 years with pretty good results.)

Transform

briankeating wrote: »

What I would reccomend is scrapping the whole routine.

As someone else already said, your squat should be much higher than bench and your deadlift slightly higher than squat.

You should do a linear progression strength training program like starting strenght or stronglifts 5x5. I would highly reccomend starting strength.

agreed - the program is muck for your progress and i can guarantee you are not working hard enough on your squats and deadlifts

Transform

Tonto86 wrote: »

Cheers for the replies guys.

Think i'll go with stronglifts.

Does it make a difference if im not a beginner (i've been lifting for bout 2 years with pretty good results.)

now i know you did not put in that last part - 2yrs and you are only squatting 110lbs!!!

Come on man after 2 years you should be doing at the very minimum a body weight squat so IMO you have been focusing on pumping rather than getting down and dirty with just getting STRONGER.

Barry.Oglesby

Tonto86 wrote: »

Did a bit of tinkerin with my routine, wondering what ye think of this?



Day 1 - Chest/Biceps

Chest
Flat Press
Inclined Dumbell Press
Flat Dumbell Flyes
Inclined Dumbell Flyes
Biceps
Standing Barbell Curl
Preacher Curl
Dumbell Curl

Day 2 - Shoulders/Legs

Shoulders
Military Press
Lateral Raises
Shrugs
Legs
Squats
Deadlifts
Calf Raises

Day3 - Back/Triceps

Back
Bent/O Dumbell Row
Lat Pull Downs
Chin ups
Triceps
Triceps Press Downs
Dips
Skull Crushers

6 sets of everything

It's godawful. But that's okay because at least you've posted it for criticism.

Have a look at these:
http://informedperformance.com/strength-conditioning/iprograms/
I'll state for the record that there's no such thing as a programme that just has exercises written down in sequence as in yours. That's not a programme, that's just a list.

chadmustang

its an awful program alright.... you need to be squatting ALOT more!

give starting strength a go... then move onto 5/3/1 or or just join Informed Performance and let the lads make you strong!

ps you are a beginner if your squat is that low!!

Tonto86

ok ok ok, point taken.

The routine is scrapped. Started today on 5x5, gonna give it a month or two and see how i get on.

Cheers for the advise, ya never know unless ya ask, eh?

Armedocr

Good man on starting the 5x5 your old routine had a crazy amount of volume.

When I'd gotten up to the 100kg on squats I found it too much squatting 3x a week so if it's really crushing you don't feel like you HAVE to squat heavy 3x a week.