Critique my routine?
BarackMeLikeAHurricane
Posts: 3,400 Member
I've had pretty solid progress on this routine. I've only been on it for a month but so far I'm liking it. I just want to make sure I'm not missing anything so I thought I'd post it for review.
The way I cycle it is into five days with alternating hypertrophy and power days. So basically A-H, B-P, C-H, etc.
Hypertrophy (H) 5x10@50-60% 1RM
Power (P) 5x5@70-80%1RM
Day A-Chest/triceps
Dips
Pec flies
Tricep pull downs
Bench
Day B-Abs/lats
Leg lifts
Torso rotation
Wide grip lat pull downs
Close grip lat pull downs
Abdominal
Day C-Back/biceps
Pull ups
Delt flies
Back extension
Bicep curls
Dead lift
Day D-Shoulders
OHP
Lateral raise
Shrugs
Bent over rows
Upright rows
Front raise
Day E-Legs
Leg curls
Leg extensions
Calf press
Squat
Hip adduction
Hip abduction
Comments/suggestions?
The way I cycle it is into five days with alternating hypertrophy and power days. So basically A-H, B-P, C-H, etc.
Hypertrophy (H) 5x10@50-60% 1RM
Power (P) 5x5@70-80%1RM
Day A-Chest/triceps
Dips
Pec flies
Tricep pull downs
Bench
Day B-Abs/lats
Leg lifts
Torso rotation
Wide grip lat pull downs
Close grip lat pull downs
Abdominal
Day C-Back/biceps
Pull ups
Delt flies
Back extension
Bicep curls
Dead lift
Day D-Shoulders
OHP
Lateral raise
Shrugs
Bent over rows
Upright rows
Front raise
Day E-Legs
Leg curls
Leg extensions
Calf press
Squat
Hip adduction
Hip abduction
Comments/suggestions?
0
Replies
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Why not drop the lat day since lats are part of the back?. Lats and back will get plenty of work from deadlifts, rows and pulllups or pulldowns.0
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Why not drop the lat day since lats are part of the back?. Lats and back will get plenty of work from deadlifts, rows and pulllups or pulldowns.0
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Agree. Lats=back.
I wouldn't want to do your back workout the day after doing all that lat work. A lot of people will put biceps+triceps on their own day before or after leg day. They can take two workouts a week a lot better than your back.
That's what I do for 5 days -> Chest, back, shoulders, legs, arms and I'll just throw in abs with a couple of those0 -
Why not drop the lat day since lats are part of the back?. Lats and back will get plenty of work from deadlifts, rows and pulllups or pulldowns.0
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(Deleted post because I'm a moron)0
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This may be stupid, but for the life of me I can't figure out what OHP is0
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Yeah I just figured that out. It was a stupid question after all. Just never seen it abbreviated that way.0
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Day C-Back/biceps
Pull ups
Delt flies
Back extension
Bicep curls
Dead lift
I would order this day like this:
Day C-Back/biceps
Pull ups
Dead lift
Delt flies
Bent over rows : new exercise, great exercise imo
Bicep curls
Back extension
Day E-Legs
Squat
Glute ham raisers, do negatives until you can do them properly
Calf press
If you must...
Hip adduction
Hip abduction
The leg curls/ extensions are rubbish. If you can squat you don't need to hit the legs with a bunch of curls etc. Same with lunges, you can't use enough weights. Just squat nice and deep. One week you can hit up front squats and another week hit up back squats.
Koing0 -
Day C-Back/biceps
Pull ups
Delt flies
Back extension
Bicep curls
Dead lift
I would order this day like this:
Day C-Back/biceps
Pull ups
Dead lift
Delt flies
Bent over rows : new exercise, great exercise imo
Bicep curls
Back extension
Day E-Legs
Squat
Glute ham raisers, do negatives until you can do them properly
Calf press
If you must...
Hip adduction
Hip abduction
The leg curls/ extensions are rubbish. If you can squat you don't need to hit the legs with a bunch of curls etc. Same with lunges, you can't use enough weights. Just squat nice and deep. One week you can hit up front squats and another week hit up back squats.
Koing
Oh, and the reason I do hip abduction/adduction is because I dislocated my hip a few years ago and I still have pain, weakness, and limited ROM in my left hip so I'm trying to rehab it a little. I've managed to hit 305lbs for a few reps and that's the max on the machine. It's helped improve stability of the joint.0 -
I'd condense it into a 3 day split... Bi/triceps.... Chest/back....... Shoulders/legs.... Then in between I'd add one complete rest day and two conditioning days where you can concentrate on core conditioning and fat burning cardio0
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The way I cycle it is into five days with alternating hypertrophy and power days. So basically A-H, B-P, C-H, etc.
I'd look into Layne Norton's PHAT routine (Power Hypertrophy Adaptive Training). It's an excellent routine if you don't mind a little volume.0 -
I'd condense it into a 3 day split... Bi/triceps.... Chest/back....... Shoulders/legs.... Then in between I'd add one complete rest day and two conditioning days where you can concentrate on core conditioning and fat burning cardio
If I split bi/tri chest/back what day would I put bench on? That's chest/tri. A chest/tri back/bi is more logical IMO.0 -
in my opinion, you don't need a dedicated abs/lats day. you can throw those ab exercises at the end of your other days.0
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I'd condense it into a 3 day split... Bi/triceps.... Chest/back....... Shoulders/legs.... Then in between I'd add one complete rest day and two conditioning days where you can concentrate on core conditioning and fat burning cardio
If I split bi/tri chest/back what day would I put bench on? That's chest/tri. A chest/tri back/bi is more logical IMO.0 -
I'd condense it into a 3 day split... Bi/triceps.... Chest/back....... Shoulders/legs.... Then in between I'd add one complete rest day and two conditioning days where you can concentrate on core conditioning and fat burning cardio
If I split bi/tri chest/back what day would I put bench on? That's chest/tri. A chest/tri back/bi is more logical IMO.
why?0 -
I now know why I am still out of shape. It is because I don't understand any of this stuff. What is A-H, etc.? Help.0
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I now know why I am still out of shape. It is because I don't understand any of this stuff. What is A-H, etc.? Help.
B-P means Day B is a power workout0 -
I now know why I am still out of shape. It is because I don't understand any of this stuff. What is A-H, etc.? Help.
B-P means Day B is a power workout0 -
Thanks. Now I need to learn what "hypertrophy" and "power" mean.0
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I'd condense it into a 3 day split... Bi/triceps.... Chest/back....... Shoulders/legs.... Then in between I'd add one complete rest day and two conditioning days where you can concentrate on core conditioning and fat burning cardio
If I split bi/tri chest/back what day would I put bench on? That's chest/tri. A chest/tri back/bi is more logical IMO.
why?0
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