Critique this routine

[Zxrs5681]

I've been looking for a new routine and a buddy of mine recommend this. Looking at the routine Im not sure if i like it but he ran it with good results.

Monday-
Incline Bench Press
Wide grip Lat Pull down
Flat DB Press
One arm DB Row
Pec Dec
Seated Cable Row
All movements are supersets 4 sets 6-10 reps

Tuesday- Legs
Deadlift
Leg press
Lying Hamstring curl
Hack squat
Straight sets ( 4 sets 6–12 reps)

Wednesday-
5 sets 20 leg raise
3 sets side plank r side plank l and regular plank one minute holds
30-45 min steady state cardio
Or 20 minute of hiit

Thursday-
Incline DB Press
Wide grip Pull up
Hammer strength Decline Press
Closegrip pull down
Incline DB fly
Standing hammer strength Row
4 sets (6-10 reps) supersets

Friday-
Back Squats
Leg press
Lying Hamstring curl
Hack squat
Straight sets ( 4 sets 6–12 reps)

Saturday-
Standing military press 4x6-8
Side lateral raise 3x12
Standing cable upright row 3x12
Pec dec reverse fly 3x12
Barbell curl 3x6-10
Superset
Skull crusher 3x6-12
Preacher curl 4x12-15
Superset
Tricep Pushdown4x12-15

 

[Viduus]

Personally I’ve never done push/pull on the same day then legs but it looks ok to me. You might want to trim some of the volume and focus more on intensity.

Only real feedback is tomadd some leg extensions around the hack squat. Pairing up hack squats, extensions and sissy squats are a great way to murder your legs. Though it’ll be tough after the first part of your leg day.

Also assuming the ab day is basically an extra rest day.

 

[Gadawg]

How long you been lifting, and what's your height, weight, and bodyfat percent?

 

[Zxrs5681]

How long you been lifting, and what's your height, weight, and bodyfat percent?

Been lifting 4 years im 6' 200 lbs 15% bf.

 

[Gadawg]

After four years you should know by now how your body responds to different types of stimulus. If you havent done a bunch of different routines by now then, by all means, give this a shot for 16 weeks or so and see how you progress.

I see no reason why it wouldnt work other than it might be too much to recover from.

Once you develop a strong mind-muscle connection and get your form down, most people are going to have trouble recovering from 2x a week per bodypart. That depends totally on how intense your training sessions are though. Personally, I need four days to even get over the DOMS from a workout.

 

[snake]

You got a lot going on there, too much for my liking but I guess it depends on what you're after. Good chance your shoulders will have the final say on how long this will go.

Just remember, you can't replace hard work with more work and expect the same results.

 

[PillarofBalance]

I never quite get these posts. It's a list of some exercises and doesn't tell the whole story.

It doesn't describe how you will progress

It doesn't describe intensity levels

Does it ever change?

See what I am getting at?

 

[gymrat827]

We need much more detailed info.

 

[Zxrs5681]

I never quite get these posts. It's a list of some exercises and doesn't tell the whole story.

It doesn't describe how you will progress

It doesn't describe intensity levels

Does it ever change?

See what I am getting at?

I will be aiming for failure in the given rep range and trying to add weight every week or two. I plan on running this for 2-3 months most likely changeing some of the exercises along the way.

 

[Gadawg]

So youre working shoulders, triceps, and biceps three times per week..............

 

[snake]

So youre working shoulders, triceps, and biceps three times per week..............

Not for long....

 

[Elivo]

So youre working shoulders, triceps, and biceps three times per week..............

Ohh yeah gona have to say no to that one.
At most twice a week, depending on what and how intense it is you’re doing.

I do a ppl upper lower one week and the next is each group once, the ppl days are very heavy, the upper lower is much lighter.

the once per week is heavyish high volume.

now if you want to do 3 times a week I’d look into a full body 3x a week thing.