Please Critique Routine!! - Bodybuilding Discussion on Bodybuilding.net Training Forum

Zig-Zag-Zig · 08-05-2008, 11:59 AM

Been sick the past couple of days, doing nothing but sitting at home, so I've been doing alot of brainstorming on 2-day-a-week routines, and came up with something of my own that I plan to start as soon as I'm feeling better. I wanna touch this up as much as I can before I use it, so please post anything I need to add, leave out, or improve on. This is for gaining mass.

Each workout doesn't necessarily correspond with a specific day of the week, because my work schedule varies. However, they will be done with 2-3 days of rest in between.

STATS:
18 yrs, 5'10", 157 lbs. I've been weightlifting seriously for about 10 months.

DAY 1:
Squat 2 x 15-20
Deadlift 2 x 8-12
Calves 2 x 15
Military Press 2 x 8-12
Upright Rows 2 x 12,8 OR Sitting Shrugs 2 x 12
[I'm having confusion here as to how much I should do shoulders. And also, my traps need work: should I isolate them?]

DAY 2:
Bench 3 x 8-12
Dips 1 x 8-12 (For tricep exhaustion)
Pull-ups 3 x 6-12
Rows 2 x 8-12
Bar or Dumbell Curls 1 x 8-12 (For bicep exhaustion)

Abs will be done before or after each routine, 2 sets of crunches, 15 reps each.

Any comments will be greatly appreciated.

Andrew.cook · 08-05-2008, 12:15 PM

What are your goals? I might have some suggestions about that layout, but first lets hear where you are trying to go.

MONSTAFACE · 08-05-2008, 12:23 PM

yup. you def need to state your goals. because that workout for just plain old staying in shape may be ok, but depending on what you are trying to do, it may need some changes

Pitysister · 08-05-2008, 03:20 PM

EricT · 08-05-2008, 03:37 PM

I think he said it is for gaining mass.

Zig-Zag-Zig · 08-05-2008, 03:48 PM

Quote:

Originally Posted by Andrew.cook

What are your goals? I might have some suggestions about that layout, but first lets hear where you are trying to go.

It's for mass.

MONSTAFACE · 08-05-2008, 05:04 PM

Quote:

Originally Posted by Eric3237

I think he said it is for gaining mass.

damn sure did. i need to stop skimmin

Zig-Zag-Zig · 08-05-2008, 09:02 PM

So anybody got any suggestions? I plan to do it in a couple of days...

iron_worker · 08-05-2008, 10:23 PM

Why only 2 days a week?

Why so much volume?

IronWorker

Zig-Zag-Zig · 08-06-2008, 09:02 AM

Quote:

Originally Posted by iron_worker

Why only 2 days a week?

Why so much volume?

IronWorker

I got a fast metabolism. My basal metabolic rate is like 1807. I was thinking maybe I could do 3 days...I came up with a 3-day workout too:

DAY 1: Chest/Tri/Shoulders
Bench 4 x 8-12 (May also use various types of presses)
Military Press 2 x 10
Dips or Skullcrushers 2 x 10
Side Lateral Raises 2 x 10

DAY 2: Legs & Power Movements
Squat 2 x 15-20
DL 2 x 8,6
Calves 2 x 15
Shrugs 2 x 12
Abs 2 x 15

DAY 3: Back & Bi's
Row 3 x 8-12
Pullups 3 x (to exhaust)
Curls 2 x 8-12
Abs 2 x 15

This is all just brainstorming, though. I should probably try the 2-day first(?)...tell me what you think.

08-05-2008, 11:59 AM	#1 (permalink)
Zig-Zag-Zig Rank: New Member Experience: > 1 Year Join Date: Aug 2008 Posts: 22 Gender:	Please Critique Routine!! Been sick the past couple of days, doing nothing but sitting at home, so I've been doing alot of brainstorming on 2-day-a-week routines, and came up with something of my own that I plan to start as soon as I'm feeling better. I wanna touch this up as much as I can before I use it, so please post anything I need to add, leave out, or improve on. This is for gaining mass. Each workout doesn't necessarily correspond with a specific day of the week, because my work schedule varies. However, they will be done with 2-3 days of rest in between. STATS: 18 yrs, 5'10", 157 lbs. I've been weightlifting seriously for about 10 months. DAY 1: Squat 2 x 15-20 Deadlift 2 x 8-12 Calves 2 x 15 Military Press 2 x 8-12 Upright Rows 2 x 12,8 OR Sitting Shrugs 2 x 12 [I'm having confusion here as to how much I should do shoulders. And also, my traps need work: should I isolate them?] DAY 2: Bench 3 x 8-12 Dips 1 x 8-12 (For tricep exhaustion) Pull-ups 3 x 6-12 Rows 2 x 8-12 Bar or Dumbell Curls 1 x 8-12 (For bicep exhaustion) Abs will be done before or after each routine, 2 sets of crunches, 15 reps each. Any comments will be greatly appreciated.
	Zig-Zag-Zig's Sig:"If a brick didn't know how to sit on walls no mo'... What would you aks it?" -Ol' Dirty Bastard (1968-2004) "He whom you cannot teach to fly, teach-to fall faster!-" -Friedrich Nietzsche (1844-1900)

08-05-2008, 12:23 PM	#3 (permalink)
MONSTAFACE Rank: Lightweight Join Date: Aug 2007 Location: philly Posts: 1,369 Country: Gender:	yup. you def need to state your goals. because that workout for just plain old staying in shape may be ok, but depending on what you are trying to do, it may need some changes
	MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!! You clearly don't know shit about fuck - KANE You're not some sort of mystical creature that is immune to a training effect- KANE I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!! yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

08-05-2008, 03:20 PM	#4 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,477 Country: Gender:	x 3.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

08-05-2008, 03:37 PM	#5 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,844 Country: Gender:	I think he said it is for gaining mass.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

08-05-2008, 09:02 PM	#8 (permalink)
Zig-Zag-Zig Rank: New Member Experience: > 1 Year Join Date: Aug 2008 Posts: 22 Gender:	So anybody got any suggestions? I plan to do it in a couple of days...
	Zig-Zag-Zig's Sig:"If a brick didn't know how to sit on walls no mo'... What would you aks it?" -Ol' Dirty Bastard (1968-2004) "He whom you cannot teach to fly, teach-to fall faster!-" -Friedrich Nietzsche (1844-1900)

08-05-2008, 12:15 PM	#2 (permalink)
Andrew.cook Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio Posts: 353 Country: Gender:	What are your goals? I might have some suggestions about that layout, but first lets hear where you are trying to go.

08-05-2008, 10:23 PM	#9 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,078 Country: Gender:	Why only 2 days a week? Why so much volume? IronWorker

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