Rate a routine I found

[Kas]

This is for bulking up BTW



Monday: Chest, Back

Incline Bench Press 3x6-12
Flat Bench Flyes 3x8-12
Dips 3x6-12
Pulldowns 3x6-12
1 Arm Dumbell Rows 3x6-12
Shrugs 3x8-15
Hyperextensions 2x20


Wednesday: Legs, Shoulders

Squats 4x6-12
Hack Squats 4x6-12
Leg Extensions 3x6-12
Stiff-Leg Deadlifts 2x12
Calf Raises 3x15-20
Shoulder Press 3x6-12
Lateral Raises 3x10-12
Rear Lateral Raises 3x10-12

Friday: Biceps, Triceps, Forearms, Abs

Tricep Pushdowns 4x6-12
Lying Tricep Extensions 3x6-12
Overhead Extensions 3x6-12
Standing Cambered Bar Curls 3x6-12
Preacher Curls 2x6-12
Hammer Curls 2x6-12
Wrist Curls 3x15
Decline Situps 2x10-15
Reverse Crunches 2x20
Knee Raises 2x15
Crunches 2x20


What do you think of this ? I will be doing cardio on the tuesday and thursday. And rest on Sat + Sun.

 

[Skilla_Staz]

I'm not fond of putting chest and back on the same day. They're both large muscle groups and should be given seperate days.

Also, you've got a huge number of exercises. Check my thread. Good Routine. May Need Some Work.

 

[Lifeforce]

Made some changes.

This is for bulking up BTW



Monday: Chest, Back

Incline Bench Press 3x6-12
Dips 3x6-12
Pulldowns 3x6-12
1 Arm Dumbell Rows 3x6-12
deadlifts 3x6-10


Wednesday: Legs, Shoulders

Squats 4x6-12
Calf Raises 3x15-20
Shoulder Press 3x6-12
Rear Lateral Raises 3x10-12

Friday: Biceps, Triceps, Forearms, Abs

Stiff-Leg Deadlifts 3x6-10
CGBP 3x6-10
Lying Tricep Extensions 2x6-10
Standing Cambered Bar Curls 3x6-12
Wrist Curls 3x15
Decline Situps 3x10-15


What do you think of this ? I will be doing cardio on the tuesday and thursday. And rest on Sat + Sun.

 

[Skilla_Staz]

There isn't enough legwork. Squats and calf raises are good. However, the hamstrings will lag behind. Glute/Ham raises are definitely a must.

 

[EFFORT]

Monday: Back Bicep

Pull Ups (weight hanging from you if you can)- 3x8
Barbell Row- 2x10
Deadlift-1x5rep max set, 1x10
Dumbbell Curl- 1x15


Wednesday: Upper Body

Incline Bench Press 3x6
Dips (assisted if you can't hit the rep range) 2x10
Dumbbell Shoulder Press- 2x8
Pulldowns 3x10


Friday: Legs,pos chain

Squat- 1x3 rep max, 1x20
Pull Throughs- 1x8 (make sure this one is pretty heavy) , 2x15
Calf Raises- 2x20

 

[TheTrader]

This is for bulking up BTW



Monday: Chest, Back

Incline Bench Press 3x6-12
Flat Bench Flyes 3x8-12
Dips 3x6-12
Pulldowns 3x6-12
1 Arm Dumbell Rows 3x6-12
Shrugs 3x8-15
Hyperextensions 2x20


Wednesday: Legs, Shoulders

Squats 4x6-12
Hack Squats 4x6-12
Leg Extensions 3x6-12
Stiff-Leg Deadlifts 2x12
Calf Raises 3x15-20
Shoulder Press 3x6-12
Lateral Raises 3x10-12
Rear Lateral Raises 3x10-12

Friday: Biceps, Triceps, Forearms, Abs

Tricep Pushdowns 4x6-12
Lying Tricep Extensions 3x6-12
Overhead Extensions 3x6-12
Standing Cambered Bar Curls 3x6-12
Preacher Curls 2x6-12
Hammer Curls 2x6-12
Wrist Curls 3x15
Decline Situps 2x10-15
Reverse Crunches 2x20
Knee Raises 2x15
Crunches 2x20


What do you think of this ? I will be doing cardio on the tuesday and thursday. And rest on Sat + Sun.

horrible

 

[Lifeforce]

There isn't enough legwork. Squats and calf raises are good. However, the hamstrings will lag behind. Glute/Ham raises are definitely a must.

No, ATG squats will take care of the glutes, SLDLs will take care of the hams.