critique this routine please  


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16/04/2019 11:10 pm  

4 day split

5x5 Flat Bench
5x5 DB Incline Bench
5x5 Pullovers
1x6 Tri extensions (rope)


4x8 pullups
5x5 DB Rows
2x5 BB curls
2x8 DB curls
1x8 Hammer Curls

5x5 Seated Barbell Military Press
4x8 Front DB Raises
4x5 Side Lateral Raises
4x6 Shrugs
4x6 CG bench press

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16/04/2019 11:56 pm  

all views and no replys makes optiplex angry

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17/04/2019 12:19 am  

It looks like a reasonable split. There’s no information such as age, how long you’ve been training natty or not. That information would all be helpful. 


The workouts are good for a more advanced younger weight lifter. It’s mostly low rep. You want to be careful of your joints. Good form is required as you’ll be using heavy weights and you need to go to failure on every set. 

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17/04/2019 12:33 am  
Posted by: optiplex
all views and no replys makes optiplex angry

Do more ab work...

It is hard to critique someones routine if we first don't know your goal and maybe a few stats. Also, take into consideration that a routine that works for me may not work for you.

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Posts: 301
17/04/2019 1:05 am  

Personally, I think it's a bit twisted. If you are going for strength, lower your sets dramatically and decrease the days in between workouts ie work chest every 3-4 days instead of every 7. If you are going for size, increase the number of reps in a set. Also, I'd decrease the number of sets slightly.

Front DB raises don't need to be done ever, IMO. You get enough work when benching.

Cut out the close grip bench on Friday.

You're doing too much for bi's when having them on back day. On all your "back" exercizes, biceps get a lot of work. I'd take out two of those sets if you're training for size.

Like needsize said, it's hard to give pointers when you don't know the person's goals.

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein

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Posts: 405
17/04/2019 2:04 am  

Overall it looks like a good power/mass routine provided that you use sufficient weight in each exercise. IMO your routine will improve by following r2e's suggestions.

liftsiron is a fictional character and should be taken as such.

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Posts: 1
17/04/2019 2:42 am  

Are you including lower back in your leg workout, otherwise you need some in there. Deads or Rack pulls or at the very least something like woodchoppers (not sure of the name).

Active Member
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Posts: 6
17/04/2019 3:39 am  

It's good but I would move the close grip benches to monday, it's a tri exercise. Also like r2e saidv do less bicep work and more back work. Lastly I don't get much from pullovers, but if you like them do them.

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Joined: 10 months ago
Posts: 13
17/04/2019 4:33 am  

i don't know what your goals are. i don't know what the complete program is. i don't know anything about the state of your musculoskeletal structure. also, i don't know anything about your previous routines. all these are required to properly critique your program. however, here are the things i can assume based on your program structure: 1) your primary goal is strength and mass of the pectorals and anterior deltoid. 2) your legs and abdominals are your strongest body parts, since they get the least amount of attention (i must assume you are merely trying to "maintain" them, compared to arms and torso). 3) you must have relatively good strength and/or size in the muscles involved in torso pulls/rows, because you can afford to tip the volume in the direction of pushing vs pulling movements.

am i on track? if not, you might need to reassess your approach to training for your goals. or at least do a shit load of deadlifts/ floor pulling on leg day to balance out your back to anterior torso volume.


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