New routine flipped, critique please.

[Julian]

edit workout scrapped, am reverting to old one which was the right ones. Thanks for the input G's.

 

[EFFORT]

What are your stats? Height, weight, BF


and how much can you lift for a 1-3 rep max on

Squat
Deadlift
Bench Press or Weighted dips

 

[Gus]

You should probably move back or shoulders to Wednesday...three muscle groups in one day is a lot.

My favorite triceps exercise is dumbell triceps extension or lying triceps extension. Dips, close-grip bench press, and pushdowns are okay too...but stay away from those one-armed extensions--way too much isolation to do anything.

 

[MetalFortress]

Your first routine makes more sense. As for triceps, do weighted dips with your body completely upright. These will make them grow fast.

Also, do not do abs 3 times a week. Put a plate across your chest for situps or ab hyperextensions, and do heavy sets like you would with any other lift.

 

[Warboss Alex]

Doesn't look good. Biceps for example are getting hit with rows (back exercise not bicep) and deadlifts on back day and also with curls on bicep day - they won't grow like this.

A better split would be: Biceps/Back, Chest/Shoulders/Triceps, Legs/Abs - two nice compound exercises for the big muscle groups and one for the smaller ones if you want to train this way.

Bin the shrugs and rear laterals (good grief), add skullcrushers and reverse/close grip bench for triceps and personally I never train abs or forearms directly as they get worked through squats, deadlifts etc.

 

[Julian]

Yeah i dunno what i was thinking with this new routine. apparently i need to get more educated on what exercises hit which muscles (here i thought pullups where a bi exercises -_-).

Biceps/Back, Chest/Shoulders/Triceps, Legs/Abs

Exactly what i was doing before.

 

[Lifeforce]

Muscles recover in 48-72 hours. I don't see a problem of having biceps as a syngergist on the back day. There are many people who do legs+shoulders, chest+bis, back+tris.



Julian, I'm pretty new to lifting but on leg day I'd throw in some SLDL for the hamstrings. I can feel my hamstrings have gotten way larger than before using that exercise.

I'd do 3 set of squats, 3 set of SLDL, (all 4-8) 1-2 set leg press, 1-2 set hamstring curls. (all 6-10). (my current routine, my legs seem to like doing this, can check out a pic of my legs in my journal).

Also, I'd drop the rows on biceps day and exchange for some close grip weighted chin ups, (partial if you like focusing in biceps) and moving the rows to the back day.

For triceps the best exercises IMO are JM-presses, skull crushers and weighted dips.

Shoulders+legs is a great combo IMO, just a little hard if you want to do negatives on push presses instead of militaries.

 

[MetalFortress]

Originally posted by Julian
Yeah i dunno what i was thinking with this new routine. apparently i need to get more educated on what exercises hit which muscles (here i thought pullups where a bi exercises -_-).



Exactly what i was doing before.

Reverse the grip, and they become chinups, which definitely hit the biceps hard.