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mail3diplo 02-18-2012 08:00 AM

Please critque my routine
 
Routine 1

Day 1: Lower body

Squats: 3x10-12
Lunges: 3x10-12
Dead lifts: 3
Stiff-legged dead lifts: 3x10-12

Day 2: Upper body

Chin ups: 3x10
Pull-ups neutral: 3x10-12
Pull-ups wide: 3x10-12
Dumbbell shoulder press: 4x10-12

Day 3: Lower body

Step-ups: 3x10-12
Calf raises: 3x10-12
Dead lifts: 3
Stiff legged dead lifts: 3x10-12

Day 4: Upper body

Bench press: 3x10-12
Clapping push ups: 3x10-12
One arm dumbbell row: 3x10-12
Bent over row: 3x10-12

Routine 2


Day 1: Lower body

Squats: 3x6-8
Lunges: 3x6-8
Dead lifts: 3
Stiff-legged dead lifts: 3x6-8

Day 2: Upper body

Chin ups: 3x6-8
Pull-ups neutral: 3x6-8
Pull-ups wide: 3x6-8
Dumbbell shoulder press: 4x6-8

Day 3: Lowerbody

Step-ups: 3x6-8
Calf raises: 3x6-8
Dead lifts: 3
Stiff legged dead lifts: 3x6-8

Day 4: Upper body

Bench press: 3x6-8
Clapping push ups: 3x6-8
One arm dumbbell row: 3x6-8
Bent over row: 3x6-8

mail3diplo 02-18-2012 08:12 AM

Also, Routine one I want to rest 45 seconds between sets. On routine 2, I want to rest 3-5 minutes.

Kevsworld 02-18-2012 04:42 PM

It's a pretty good routine, but if you are going to do an upper/lower body split you may want to go ahead and do both pushing and pulling on your upper body day. I've trained this way with good results.

mail3diplo 02-19-2012 08:22 AM

I'll keep the in mind.

irondog19 06-24-2012 05:39 PM

Ya KW has a good point - implement some push/pull if you're doing upper and lower body splits. I've also done routines like this, great pumps and great results!
Good luck with your routine man, you should have good results -just make sure your diets spot on!
Cheers.


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