Advice/Critique on my Routine.

[Spilz]

Hey All - New to this Forum.

I recently changed my routine after doing a different body part or two for each session.

I have recently changed to a "Push, Pull, Legs, Push, Pull, Legs, (Rest)" routine.

I was wondering if I should include another day of training for Arms as they seem to be lagging compared to other body parts. This would also give me additional rest going from Deadlifts on 1 day to Squats on the next although I am going from High Reps to Low Reps which seems to be working ok. Just not sure weather I need to bother and where I would even include the extra training day.

Any help would be appreciated.



My current routine is below:


Push A (Chest/Triceps/Delts): Hypertrophy, 8-15 Reps
Barbell Bench Press: 3x15
Incline Dumbbell Fly: 3x15
Cable Crossovers: 3x15
Dumbbell Side Lateral Raises: 3x15
Shoulder Press: 3x15
Bent over Lateral Raises: 3x12
Overhead Tri-cep Extension: 3x12
Tri-Cep Push down: 3x15
Dips: 3x20

Pull A (Back/Traps/Biceps): Heavy, 5-8 Reps
Deadlifts: 3x5-8
Seated Rows: 3x5-8
Upright Rows: 3x5-8
Lat. Pulldowns: 3x8
Shrugs: 4x8
Face-pulls: 3x8
Standing EZ Curls: 4x5-8
Hammer Curls: 3x8
Reverse Curls: 3x8

Legs A (Quad/Ham/Calves/Abs): Hypertrophy, 8-15 Reps
Barbell Squats: 3x12-15
Lunges: 3x12-15
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Calf Raise Machine: 5x15
Standing Calf Raises: 3x10
Sit-up Crunches 3x20

Push B (Chest/Triceps/Shoulders): Heavy, 5-8 Reps
Barbell Bench Press: 3x5-8
Incline Dumbbell Fly: 3x5-8
Cable Crossovers: 3x8
Dumbbell Side Lateral Raises: 3x8
Shoulder Press: 3x5-8
Bent over Lateral Raises: 3x8
Overhead Tri-cep Extension: 3x5-8
Tri-Cep Push down: 3x5-8
Dips: 3x20

Pull B (Back/Biceps): Hypertrophy, 8-15 Reps
Deadlifts: 3x12
Seated Rows: 3x15
Upright Rows: 3x15
Lat. Pulldowns: 3x15
Shrugs: 4x15
Face-pulls: 3x15
Standing EZ Curls: 4x12
Hammer Curls: 3x15
Reverse Curls: 3x15

Legs B (Quad/Ham/Calves): Heavy, 5-8 Reps
Barbell Squats: 3x5-8
Lunges: 3x5-8
Leg Extensions: 3x8
Hamstring Curls: 3x8
Calf Raise Machine: 3x8
Standing Calf Raises: 3x8
Sit-up Crunches 3x20


REST!

 

[BrotherIron]

Overkill imho. To many of the same thing, ie. 3 different bicep curls in the same day. 9 movements per day? How are you going to even push yourself... or have anything in the tank half way through for that matter? Rotate lifts in and out.

 

[Spilz]

Cheers for advice. I did think I had too much volume in there but have been making gains so far.

What would you cut it back to? 2 exercises per body part perhaps?

 

[BrotherIron]

Cheers for advice. I did think I had too much volume in there but have been making gains so far.

What would you cut it back to? 2 exercises per body part perhaps?

I'm assuming you're very new to lifting so anything done will produce new gains in strength and size (as long as you're eating enough).

 

[Gms585]

I have had some of the best growth with the following split:
Mon - Chest / Tri
Tues - Back / Bi
Wends - Shoulder / Trap
Thursday - Legs
Friday - Bi / Tri
Sat - Abs / Forearms / Calfs

I like volume but find when you ONLY focus on volume you dont always get the needed TUT or weight for good growth.
So what I do is mix it up in a single session.
For example this is my current chest / tri day and its been treating me well I apply a similar school of thought to other days:
Hammer incline - sets of 5 working up in weight till i can barely or cant get a full 5 reps Ill end up with around 7 sets
seated machine flys - #10 on plate stack 15 reps , #12 15 reps, #14 15 reps, #16 15 reps, thats the full stack on our machine
flat db presses - 4*10 in crease weight each set till i can barely do all 10 reps
Cable flys - alternating angles (low,mid,high) 4 sets at each angle 15+ reps keeping the weight the same really focus on the stretch and pump
v bar cable press down - start around 100lbs 5*8 increase weight each set 3 : 1 temp quick extension 3 seconds back.
reverse grip ez bar extension - pick a weight you can barely do 12 times 4*12
over head behind head extnesions - pick moderate weight 2*10, then one set to failure as many reps as possible, half the weight drop set
1 arm rope cable pull down - lighter weight 5*15 really focus on the the pump at full extension

See the pattern with pump and weight.

 

[JR Ewing]

If you're fairly new to lifting, I'd consider a M-W-F or T-W-T every other day split. I'd do back and bis on Monday, Chest / shoulders / tris on Wed, and legs on Friday. The basics - squats, deads, pullups, bench press, dips, barbell rows, etc.

If you're more advanced, I've done well over the years with a 2 on, 1 off routine where I train either one large body part or 2 smaller body parts in one session, one session per day.

Whichever routine you chose, consider limiting your weight training to 60 minutes or less per day. If I take more than 60 minutes to lift, I'm either doing too much or resting too long between sets. 30 total sets in one workout is my absolute limit, and 15-20 sets per workout is more common...

I do this:
Day 1 - arms
Day 2 - quads
Day 3 - rest
Day 4 - chest
Day 5 - back
Day 6 - rest
Day 7 - shoulders
Day 8 - hams and calves
Day 9 - rest

 

[ketsugo]

You mention your arms lag - yet you do hammer and reverse - maybe eliminate one since they essentially do same and do maybe incline dumbell curls as it involves completely different angle than anything period and for tris depending on what you consider your lacking modify the dips to focus more on tri over pecs . Personally I don't consider the volume at all too much - but I don't know your hist. Or if you use AAS - I been doing similar but got over 3 decades of dedicated lifting and half of that with chemical support . I go 3 on 1 off 3 on two off spilt body in 3 very much like you . My poundage would be considered heavy to most but I go 12 reps above so not heavy to me . More important is how you perform each individual repetition- you hit more fibers by duration of set then weight . 3-4 second up longer when lowering . Then last 2-3 after you can no longer do full rep do partial - cheating is conducive when done right goes way back to Arnold's time but more recently have been proven . 5-8 reps will not be beneficial in long run - that's something you do every once in while if you plan to be lifting as long as I have at 51 along with 8-12 hours martial art training ( for entire life over 40 years ) yet still use volume training over all else . I do love your posted routine myself

 

[IronInsanity]

How long do your workouts last spilz?

 

[Spilz]

I'm assuming you're very new to lifting so anything done will produce new gains in strength and size (as long as you're eating enough).

Nar - not new to training but this is a totally different and new routine for me.

 

[Spilz]

H

I have had some of the best growth with the following split:
Mon - Chest / Tri
Tues - Back / Bi
Wends - Shoulder / Trap
Thursday - Legs
Friday - Bi / Tri
Sat - Abs / Forearms / Calfs

I like volume but find when you ONLY focus on volume you dont always get the needed TUT or weight for good growth.
So what I do is mix it up in a single session.
For example this is my current chest / tri day and its been treating me well I apply a similar school of thought to other days:
Hammer incline - sets of 5 working up in weight till i can barely or cant get a full 5 reps Ill end up with around 7 sets
seated machine flys - #10 on plate stack 15 reps , #12 15 reps, #14 15 reps, #16 15 reps, thats the full stack on our machine
flat db presses - 4*10 in crease weight each set till i can barely do all 10 reps
Cable flys - alternating angles (low,mid,high) 4 sets at each angle 15+ reps keeping the weight the same really focus on the stretch and pump
v bar cable press down - start around 100lbs 5*8 increase weight each set 3 : 1 temp quick extension 3 seconds back.
reverse grip ez bar extension - pick a weight you can barely do 12 times 4*12
over head behind head extnesions - pick moderate weight 2*10, then one set to failure as many reps as possible, half the weight drop set
1 arm rope cable pull down - lighter weight 5*15 really focus on the the pump at full extension

See the pattern with pump and weight.

Hi - Thanks for info.

I came from a similar routine that I did for around 1 year.

 

[Spilz]

You mention your arms lag - yet you do hammer and reverse - maybe eliminate one since they essentially do same and do maybe incline dumbell curls as it involves completely different angle than anything period and for tris depending on what you consider your lacking modify the dips to focus more on tri over pecs . Personally I don't consider the volume at all too much - but I don't know your hist. Or if you use AAS - I been doing similar but got over 3 decades of dedicated lifting and half of that with chemical support . I go 3 on 1 off 3 on two off spilt body in 3 very much like you . My poundage would be considered heavy to most but I go 12 reps above so not heavy to me . More important is how you perform each individual repetition- you hit more fibers by duration of set then weight . 3-4 second up longer when lowering . Then last 2-3 after you can no longer do full rep do partial - cheating is conducive when done right goes way back to Arnold's time but more recently have been proven . 5-8 reps will not be beneficial in long run - that's something you do every once in while if you plan to be lifting as long as I have at 51 along with 8-12 hours martial art training ( for entire life over 40 years ) yet still use volume training over all else . I do love your posted routine myself

Cheers for advice.

You could be right on the Incline Curls - Think I just like the reverse curls

The routine has been going along nicely so far and the volume doesn't seem to be an issue.

I go in with a plan and manage to get it done in 1 hour.

 

[BrotherIron]

How long do your workouts last spilz?

Seriously..... More isn't always better.