Puttting together a routine - Critique

funkey_monkey

Hi,

As part of a course I'm on at my gym I have to design a routine and I was hoping for some critique on what I've come up with.

This routine is for myself (5'6 & 63kg) - familiar with weights studios and form etc. The aim of the routine is to develop lean muscle mass as opposed to strength. I'm too thin/skinny so I need to pack on some muscle.


Sets / Reps
4 sets / 8 reps

WarmUp
5 Minute X-Trainer or Dynamic Stretching

Day 1
Squat
Leg Press
Good Morning
SL Deadlift

Day 2
Bench Press
Db Incline Press
Db Fly
Skullcrushers superset with Close grip EZ Bar Press

Day 3
Rest/Light cardio

Day 4
Shoulder Press
Arnold Press
Reverse Flys superset with Lateral Raises
Shoulder Shrug

Day 5
Deadlift
Single Arm Lever Bar Row
Prone Row Bench
Calf Raises
Bicep Curls superset Db Bicep Curl

CoolDown
Static stretching


Questions

1. Have I covered all body parts (forearms???)?
2. Is it a good mix?
3. Any comments appreciated

Thanks for reading.

Zombienosh

You're missing back?

funkey_monkey

Yip - you're right. Not sure how that happened! I'll edit it now.

Modified days 4 & 5.

aaakev

You should defo throw in more leg work, 4x8 squats and leg press aint much imo, add some front squats, leg extensions and leg curls.

Dont see pull ups ether, ya should do lots of pull ups!!

Zombienosh

Pull ups should be in every program forever.

aaakev

Nothing will make a skinny guy look bigger than big lats

biinman

i would reccomend changing up your rep ranges eg lower reps for main lifts and higher reps for assistance exercises eg bench 5x4, flyes 10-12x4, incline db 10-12x4 etc

funkey_monkey

Okay, thanks for the feedback. Does this look any better? For pull ups are these palms outwards or inwards?



WarmUp
5 Minute X-Trainer or Dynamic Stretching

Day 1
Squat (5 x 6)
Leg Press (4 x 10)
Leg Extension (4 x 10)
Good Morning (5 x 6)
SL Deadlift (5 x 6)
Leg Curl (4 x 10)

Day 2
Bench Press (5 x 6)
Db Incline Press (6 x 6)
Db Fly (5 x 10)
Skullcrushers superset with Close grip EZ Bar Press (5 x 10 / 5 x 10)

Day 3
Rest/Light cardio

Day 4
Shoulder Press (5 x 6)
Pull Ups (4 x 8)
Arnold Press (5 x 8)
Shoulder Shrug (5 x 8)
Reverse Flys superset with Lateral Raises (5 x 10 / 5 x 10)

Day 5
Deadlift (5 x 6)
Single Arm Lever Bar Row (5 x 8)
Prone Row Bench (5 x 8)
Calf Raises (5 x 20)
Bicep Curls EZ Bar superset Db Bicep Curl (5 x 10 / 5 x 10)

CoolDown
Static stretching


Rest
2 minutes between each set

biinman

by the main lifts i ment only: flat bench, normal deadlift , squat, and shoulder press.(sorry should have specified) thats it, all other exercises i would regard as assistance (exept incline bench. but i would only use one as a main lift each day eg. flat bench 4x5 and incline 4x10 or visa versa)

and in my opinion i would do palms facing out as palms facing in tends to engage the arms a bit to much, and palms facing out allows you to focus more on the lats (as long as you concentrate on driving your elbows down to your hips as against your hands to your chest)

hope this helps

funkey_monkey

Hmmm, just realised that day 1 has approx 55min of rest alone!
Day 2 has 35min, Day 4 has 50min, and Day 5 has 50 min.

This seems excessive to me.

Altered it once again, any better?

WarmUp
5 Minute X-Trainer or Dynamic Stretching

Day 1
Squat (5 x 5)
Leg Press (3 x 10)
Leg Extension (3 x 10)
Good Morning (5 x 5)
SL Deadlift (3 x 10)
Leg Curl (3 x 10)

Day 2
Bench Press (5 x 5)
Db Incline Press (3 x 10)
Db Fly (3 x 10)
Skullcrushers superset with Close grip EZ Bar Press (3 x 10 / 3 x 10)

Day 3
Rest/Light cardio

Day 4
Shoulder Press (5 x 5)
Pull Ups (4 x 8)
Arnold Press (5 x 5)
Shoulder Shrug (5 x 5)
Reverse Flys superset with Lateral Raises (3 x 10 / 3 x 10)

Day 5
Deadlift (5 x 5)
Single Arm Lever Bar Row (3 x 10)
Prone Row Bench (3 x 8)
Calf Raises (5 x 20)
Bicep Curls EZ Bar superset Db Bicep Curl (3 x 10 / 3 x 10)

CoolDown
Static stretching


Rest
2 minutes between each set

biinman

nice program brah! :D