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**growstrong** · 03-19-2008, 01:04 AM

This was on my computer and I am trying to design a new routine so wanted to know waht you guys thought about this! Looks like kinda overkill to me but let me know

Workout 1 Chest + Delts + Tri’s (Push)

Incline- Bench Press (Shoulder width grip) 2 8-10*
Incline- Bench press (wide grip) 2 8-10
Decline Bench Press 3 8-10
Flat- Bench Press 3 8-10*
Standing Shoulder Press 3 8-10
Upright Row (wide grip) 2 8-10
Front Raise 2 8-10
Reverse- Grip Bench Press (shoulder width) 3 8-10*
Seated Triceps extension 3 8-10
Lying Triceps Extension 3 8-10

Workout 2 Legs + Abs

Front Squat 3 8-10*
Back Squat 3 8-10
Hack Squat 3 8-10
Alternating Lunge 3 8-10
Romanian Deadlift 3 8-10
Standing Calf Raise 3 10-12
Seated Calf Raise 3 15-20
Barbell Rollout 2 15-20
Barbell Crunch 2 10-12

Workout 3 Back + Traps + Bi’s + Forearms (Push)

Bent-over Row (overhand shoulder-width grip) 3 8-10*
Bent-over Row (overhand wide grip) 3 8-10
Bent-over Row (underhand grip) 3 8-10
Decline Bench Pullover 3 8-10
Shrug 2 8-10*
Behind Back Shrug 2 8-10
Standing Curl 3 8-10*
Preacher Curl 3 8-10
Reverse-Grip Curl 3 8-10

**Gixxer82** · 03-19-2008, 01:18 AM

heres my critique: It sucks.

**Gixxer82** · 03-19-2008, 01:19 AM

heres why:

you work shoulders with chest? are you insane?

**growstrong** · 03-19-2008, 01:57 AM

haha daymn... yea i know it sucks just wanted to know what you guys thought as to why! hahah THink puttin Delts and Traps on a 4th day would improve the routine a little bit?

vermillion52 · 03-19-2008, 10:30 AM

why dont u just do one day of arms?

**growstrong** · 03-19-2008, 11:09 AM

yea the more i look at this again the more i hate it. I basically put this up for you guys to rip apart! Kinda a what not to do routine hhaha

ENIGMA · 03-19-2008, 02:38 PM

I like my routine, which is pretty standard.

Monday- Chest/tris
Tuesday- legs
Wednesday- cardio
Thursday- Shoulders/Traps
Friday- cardio
Saturday- Back/ bis
Sunday-off

I have also tried a push/pull/legs type of workout, and liked it just to switch stuff up. Its similar to the workout you posted, only you didnt really break up the push and pull lifts. Also I would cut down on the total volume quite a bit. About 3-5 lifts per body part is a good target.

**Gixxer82** · 03-19-2008, 02:45 PM

My routine:

Shoulders/traps
Back
Chest
Legs/Bis/Tris

LBVT · 03-19-2008, 09:21 PM

I don't see the problem with putting shoulders with chest. When you work the chest, you're hitting the shoulders as well, so you might as well get them out of the way.

IMO, the best is a 2-day split. You're able to lift muscle groups more often. You'll have to decrease the volume, but the DC Training article made a lot of sense.

**growstrong** · 03-19-2008, 09:31 PM

Quote:

Originally Posted by LBVT

I don't see the problem with putting shoulders with chest. When you work the chest, you're hitting the shoulders as well, so you might as well get them out of the way.

IMO, the best is a 2-day split. You're able to lift muscle groups more often. You'll have to decrease the volume, but the DC Training article made a lot of sense.

Thanks for the input LBVT, i thinkt hat is where the creator of this routine was coming from ... the whole "push" concept