New routine

[Dcabedo]

Im gonna be switching up my routine in a couple weeks or so. I want to do a strength gaining type deal with a touch of bodybuilding. I have written down what I thought would do. All suggestions and criticisms are welcome!


Chest and tris-alternate upper and lower chest each week.

DB bench press
-5 sets of 5
weighted dips
-4 sets of 6-8
incline hammer press
-4 sets of 6-8
skull crushers
-5 sets of 8-10

shoulders

military press(standing)
-5 sets of 6-8
rear delt raise
-4 sets of 8-10
side lateral raise
-3 sets of 8-10
shrugs
-3 sets of 8-10

back and bis-alternate hyperextension with shurgs each week.

deadlift
-5 sets of 1-5
rows
-4 sets of 6-10
wide grip pullups
-4 sets of 5-10
hyperextension
-3 sets of 8-10
bb curls
-6 sets of 8-10


legs-alternate quad and hamstring order each week.

squat
-5 sets of 1-5
leg extension
-4 sets of 8-10
hamstring curl
-4 sets of 6-10
calf raise
-4 sets of 10-15

cardio and abs

-walk on treadmill for 15 minutes
-4 sets of farmers walk
decline sit-up
-4 sets of failure
lying leg raise
-4 sets of failure
planks
-4 sets of 30 seconds each side
-walk on stairmaster 10-15 minutes




cardio and abs must be done atleast twice a week.

1)chest
2)cardio and abs
3)back
4)cardio and abs
5)legs
6)shoulders
7)cardio and abs/off

[VayneZ]

That is an example of one particular week right? (If I understood correctly about the change of routine, you're talking about the days of the week which specifically certain bodypart(s) are being worked)

[olddawg]

You will get many opinions as there are more than one way to skin a cat. I don't know how experienced you are so forgive me if I am stating something you already know:

1. I'd put a lower pec exercise in there either decline dumbell or maybe a low cable crossover
2. You are going to get some front delt activation on your chest day with the presses, but I'd add in front delts to the delt day too, upright row maybe or front dbell raises
3. Shrugs are going to activate your trap, not shoulders, I'd do at least 4 if not 5 sets
4. I wouldn't put my deadlift day right next to squat day, I like them as far away as possible (oh, just noticed you put cardio and abs in between, maybe sway legs with shoulders)
5. I would add a hammer curl to the bicep day, it works bracioradialis along with the bicep with the head long instead of short
6. I would swap the hyper extensions for rack pulls starting with the bar at about mid calf height, maybe do 1 set of hyper though to finish
7. Try to do seated and standing calf raises as they work different muscles.
8. For me, I find that 4 sets of core work isn't as good as 1-2 sets more often throughout the week. You don't want big muscles here, so a breakdown and then rest isn't needed. I prefer eod, or every second day.

That's just how I'd tweak it, for what it's worth and again, it's all personal.

[Dcabedo]

Yeah that'll be how the week will go. Also yes, for example, I now work chest on friday. Instead I will move it back to monday and add tris for accessory work...

[Dcabedo]

2. You are going to get some front delt activation on your chest day with the presses, but I'd add in front delts to the delt day too, upright row maybe or front dbell raises
3. Shrugs are going to activate your trap, not shoulders, I'd do at least 4 if not 5 sets

I feel my front delts look a bit to big for the rear so I wanna even it out a bit first and as for the shrugs, I just want bigger traps so ive been hitting it on back and shoulder day.

[JM1000]

I love doing 20-30 reps for rear delts for a few sets, they seem to respond better then 6-12, give it a try if you plateau

[DJM]

standing military press........hits everything one shot

[Dcabedo]

standing military press........hits everything one shot

Actually pretty excited about doing this one!

[Sorrow]

seems well rounded. I'm with olddawg though, I wouldn't do squats followed by deads if I could help it. Would recommend swapping 5) legs, and 6) shoulders.

Were you planning on working in more powerlifting oriented training?

[Dcabedo]

seems well rounded. I'm with olddawg though, I wouldn't do squats followed by deads if I could help it. Would recommend swapping 5) legs, and 6) shoulders.

Were you planning on working in more powerlifting oriented training?

Thank you! Swapping legs with shoulders looks better! And I would like to work in more PL training but quite honestly I dont know how to go about adding it in. Any suggestions?