critique my routine... NOW!

Discussion in 'Fitness & Nutrition' started by ay thunderrcat, Feb 6, 2008.

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  1. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    backstory.. i been lifting since 10th grade, but not seriously, didnt lift much in 11th grade, didnt lift at all in 12th grade, 1st year after school lifted for about 5 months, stopped, this year i been lifting for 6 months seriously and
    been doing this since i started lifting seriously like 6 months ago..

    MONDAY-
    CHEST
    bench press (12, 10, 8, 8)
    decline db press (12, 10, 8, 8)
    incline db press (12, 10, 8, 8)
    cable crossovers (12, 10, 8, 8)
    TRI
    skullcrushers (12, 10, 8, 8)
    one armed overhead db press (12, 10, 8, 8)
    french press (12, 10, 8, 8)
    cable pulldowns (12, 10, 8, 8)
    CARDIO
    20 minutes of HIIT running

    TUESDAY-
    BACK
    pullups (8 of wide grip palms facing outward, 8 of shoulder length grip palms facing outward, 8 of close grip palms facing me, and 8 of straight up palms facing eachother)
    lat pulldowns (12, 10, 8, 8)
    seated cable rows (12, 10, 8, 8)
    seated arm rows (12, 10, 8, 8)
    BI
    one armed db preacher curls (12, 10, 8, 8)
    barbell preacher curls (12, 10, 8, 8)
    standing db hammer curls (12, 10, 8, 8)
    isolated incline db curls (12, 10, 8, 8)
    ABS
    sit ups on the balls (12, 12, 12, 12)
    leg lifts, then leg raise (12, 12)
    crunches on the crunch machine (15, 15)
    hanging leg lifts (15, 15)
    CARDIO
    12 minutes of HIIT running

    WEDNESDAY
    SHOULDERS
    seated db press (12, 10, 8, 8)
    front lateral db raises (15, 12, 10, 8)
    seated side lateral db raises (to target rear delts) (15, 12, 10, 8)
    45lbs plate upright rows (15, 15, 15, 15)
    45lbs plate front lateral raises (5, 5, 5, 5)
    shrugs (12, 10, 8, 8)
    FOREARMS- i dont work forearms too much as most of my lifts use my forearms and they've gotten a pretty good size
    db wrist curls (12, 10, 8, 8)
    bb wrist curls (12, 10, 8, 8)
    CARDIO-
    20 minutes of HIIT running

    THURSDAY
    LEGS
    squats (10, 8, 8, 8)
    leg press (8, 8, 8, 8)
    deadlifts (10, 8, 8, 8)
    calve raises (15, 12, 12, 12)
    ABS
    sit ups on the balls (12, 12, 12, 12)
    leg lifts, then leg raise (12, 12)
    crunches on the crunch machine (15, 15)
    hanging leg lifts (15, 15)
    CARDIO
    10 minutes of HIIT running

    FRIDAY/SATURDAY OFF

    SUNDAY

    i just pick whatever 2 bodyparts i need work on and do those, and i do about 20 minutes of HIIT running
     
  2. b21bballer

    b21bballer Active Member

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    Only thing I really see is that you don't need high rep deadlifts..~5 reps.
     
  3. michael

    michael FLORIDA > *

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    move deadlifts to back day.. dont do 20 minutes of hiit after your workouts.

    use more weight for your upright rows, etc.
     
  4. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    o why not do 20 minutes after working out?
    i always heard its better to do cardio right after a workout, also, im trying to cut, and deadlifts should go to back?... how come?

    werd on the more weight for upright rows.

    thanks.
     
  5. vudoodoodoo

    vudoodoodoo New Member

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    Deadlifts go to back day because... its your back. :o
     
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