I'm new here, critique my routine

Discussion in 'Fitness & Nutrition' started by thebeave, Jan 17, 2008.

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  1. thebeave

    thebeave New Member

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    I've recently started getting into the swing of things and strength is coming back nicely. I've never really had a routine per se, rather focused on a several key exercises and substituted similar exercises to keep myself from getting bored (e.g. t-bar rows instead of dumbbell bent over rows), but I quickly typed this up as an example of the general focus of my gym going activity.

    Flames welcome, I would love to know if I'm doing something improperly or if something can be improved, I'm all ears. I copy pasted this from a Word document, so please excuse any formatting errors that may have transferred over.

    I've designed this 4 day split. When I first started attending the gym again I was on a 3 day split (chest/tri/shoulders/traps, back/bi, legs) and I felt like my chest day had too many movements with not enough volume on each, so I redesigned my schedule to allow for a 4th day in the gym.

    Day 1 Chest/Tri
    Bench press
    Hammer Strength bench press
    Smith decline bench press
    Lever seated fly
    Lying triceps extension
    Cable pushdown

    I rarely have a spotter, so I'll usually do my bench work until I hit a weight where I can't do more than 3 reps of and move to the Hammer Strength bench press.


    Day 2 Back/Bi/Forearm
    Deadlifts
    Dumbbell bent over row
    Front pull down
    Face pulls
    Barbell curls or EZ bar curls
    Wrist curls


    Day 3 Shoulders/Traps
    Seated barbell shoulder press
    Incline bench press
    Dumbbell one arm shoulder press
    Dumbbell shrugs
    Barbell shrugs
    Dumbbell one arm front raise
    Dumbbell one arm lateral raise


    Day 4 Legs
    Squats
    Straight leg deadlifts
    Smith standing calf raise
    Lever seated calf raise
    Cable lying leg curl
    Cable seated leg extension
     
  2. thebeave

    thebeave New Member

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    Awesome!

    I've read *far* too many articles about how beneficial deadlifts and squats are to not include them in my routine.

    The days will be somewhat random (depending on work schedule) but I am almost certain I will be able to do some combination of the 4 stated workouts in a typical Sunday through Saturday work week.
     
  3. b21bballer

    b21bballer Active Member

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    Instead of moving to the Hammer Strength bench press, just use dumbbells.
     
  4. spizarxxx

    spizarxxx DSLR, GSD, DJ CREW & OT's Resident On Air Personal

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    no incline press?
     
  5. thebeave

    thebeave New Member

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    Incline bench press is done on Day 3.

    This was where I had a question. Is there anything wrong with doing bench press twice a week if one of them is incline press?
     
  6. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    How bout I critique that hot little snausage of yours. Post it up.
     
  7. T-R-T

    T-R-T New Member

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    abs?

    replace some of your exercises with pullups and dips
     
  8. thebeave

    thebeave New Member

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    Whoops, forgot to say that abs are done on off days.

    Which exercises should be replaced for dips and pullups? I'm guessing maybe Hammer Strength bench for dips and front pull downs for pullups?
     
  9. thebeave

    thebeave New Member

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    Any more opinions on this?
     
  10. Mitchj

    Mitchj OT Supporter

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    thats actually very decent. Mostly you get morons posting stuff like Chest, Biceps, Chest, Biceps as their 4 day plan.

    Thats pretty hard to criticize to be honest :dunno:
     
  11. timberwolf

    timberwolf New Member

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    Well...dips would be more similar to a decline benchpress unless its a closer width grip which is done for triceps.
    When I choose tricep exercises if I'm doing three exercises I usually choose one of each where my arms are parallel to my torso at the contracted position (pressdown, dips, kickbacks), arms overhead (overhead dumbell or cable extensions) or arms perpendicular (close grip bench, skull crushers).
     
  12. retorq

    retorq What up bitch??

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    I would change one of the days with day 4, you have 3 upper body days in a row ... just me though.
     
  13. thebeave

    thebeave New Member

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    The days get cycled, legs usually ends up as the 2nd or 3rd day :wiggle:
     
  14. thebeave

    thebeave New Member

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    Since you are a moderator I am guessing that is you in the thread. I would like the opinion of an obviously knowledgeable individual if possible.
     
  15. retorq

    retorq What up bitch??

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    Good deal. :big grin:

     
  16. Abomb

    Abomb New Member

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    nothing wrong with the hammer line
     
  17. Alias

    Alias OT Supporter

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    thebeave is my roommate... I made this routine for him and we're both following it.
     
  18. Abomb

    Abomb New Member

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    i wouldnt do this routine personally but thats me *shrug*
     
  19. Drewski

    Drewski New Member

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    looks goods.

    the only thing I'd change is dropping machine based compound movements. They aren't horrible, but I don't like the idea of being locked into a range of motion that was designed with the average person in mind
     
  20. Alias

    Alias OT Supporter

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    :h5:

    It has evolved to as much free weight work as possible. I do however intend on continuing to do cable pulldowns, cable pushdowns, leg extensions/curls, and face pulls :wiggle:
     
  21. Skeletor

    Skeletor Guest

    word.... my elbows feel shitty doing upper body 2 days in a row let alone three.
     
  22. fatcow

    fatcow OT Supporter

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    typical routine, similar to what i do
     
  23. Alias

    Alias OT Supporter

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    meh, doesn't bother me, there's a day off in between each, but if you guys feel like it's hindering gains I'll gladly switch it up :run:

    this typically ends up being Monday (chest/tri), Wednesday (back/bi), Friday (shoulders/traps), and Saturday (legs) :hsughno:
     
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