[cblewup]

HERES MY ROUTINE critique it please. if this dosnt make much sense its cause its 3AM. and im only up to eat. its sad but true i set my alarm to wake up and eat..im seriously obsessed im doing everything to get more on my body. i hope im not the only one like this.

chest -- flat bench bar bell 4 by 8
Incline barbell 4 by 8
flat bench dumb bell 3 by 10
incline dumb bell 3 by 10
flys 3 by 10
cable flys 3 by 10
incline machine 3 by 10
wide chest machine 3 by 10
push ups 3 sets till failure
* decline if i have enough time

back -- Bent over rows w/ barbell 4 by 8
bent over rows w/ dumb bells 4 by 8
wide grip pull ups 6 sets till failure
dead lifts 4 by 8
lat pull downs 3 by 10
pull backs 3 by 10
close grip pull downs 3 by 10

Tricep -- nose breakers 4 by 10
over head extentions 3 by 10
kick backs 3 by 10
close grip bench 3 by 10
cable pull down 6 by 8 end on 6 reps at end
lat bar push downs 4 by 8
cable single arm pull downs front / back 3 by 10
dips 6 sets till failure

bicep -- straight bar curl 4 by 8-10
curl bar inner 3 by 10
curl bar outer 3 by 10
dumbell curls 3 by 10
hammer curls 3 by 10
concentration curls 3 by 10
incline wide arm curls 3 by 10
cable curls w/ bar 3 by 10
preacher curl w/ dumbell 4 by 9


shoulders -- military press barbell 4 by 8 ( heavy wieght)
military press dumbell 3 by 10
lateral raises 3 by 10
front raises 3 by 10
seated incline raises 3 by 10 (rear delts)
shrugs w/ dumbells 3 by 15
shrugs with machine 3 by 10 (heavy weight)
cable lateral raises behind back 3 by 10
cable lateral raises infront back 3 by 10


legs -- squats 3 by 10
front squats 3 by 10
lunges 3 by 15
quad machine 3 by10
ham. machine 3 by 10
calves. 3 exersises 3 by 10

[chesticles]

Unless your on roids (and sorry if you are) but your doing way to much man. only do about 3 exercises, maybe 4 per body part.

[PUMBA]

Bro if you are serious, you have some serious issues to address.

1, You need to lose half of those exercises (dude I think you got em all in there lmao).

2, Get a "good" PM Protein powder and stay asleep, you ain't growin when your eating or training, but you are when your asleep, so stay asleep and recover.

3,What days are you doing what????

4, Nose Breakers Scull Crushers??? Don't let the bar down over your face, arms extend at 45 degrees not 90, more stress on triceps and less risk to face

Good Luck......oh and chill out or you'll over train and look like a waife model instead of a Bodybuilder.

[Lineski]

Am I the only one that finds the title "killer routine" just a tad ironic?

Anyways, like most of the guys were saying, you really only need about 3-4 exercises per muscle group depending on their size, obviously larger muscle groups like back would require more sets than a smaller one like biceps. You've got a good variety of exercises there and you can utilize all of them, just not in the same day. Just do the 3-4 different ones, and constantly switch up your routine by changing the exercises and your rep scheme and the weight you use.

For back, you may want to split up your exercises into two different routines completely doing width exercises one time (pull ups, pull downs, etc...) and thickness ones the next time (deads, heavy rows, etc...).

The only other suggestion I have is add more work for hamstrings, even if you're hams are well-developed already...I've never seen anyone with hamstrings that were too big that it looked bad.

Oh, and don't be suprised if your thread disapears and is relocated in the training section

[ruel]

too many exercises.. you need to reduce it or cut it to only 6 per bodyparts

[Nothin' but a peanut!!]

i stopped reading after i realised counted you doing TWENTY NINE SETS FOR CHEST!
more if doing decline benches

lol tad ironic nice find

[PUMBA]

Originally Posted by Lineski367

Am I the only one that finds the title "killer routine" just a tad ironic?

LMAO no!! It will kill him eventually if he don't chill out.

Hmmmmm...I have probably been had, now that I think about it it's probably Turnip with an another alias stirring the pot or smokin it

[JS316]

Originally Posted by PUMBA

LMAO no!! It will kill him eventually if he don't chill out.

Hmmmmm...I have probably been had, now that I think about it it's probably Turnip with an another alias stirring the pot or smokin it

Thats what I thought!!
possbly..some1's stirring us up here maybe?!?!
some of those sessions would take about 2 hours at least..
also hard to keep your training 'quality' with that many sets

[cblewup]

thanks for everything i should have said i dont do everythin all in one time but i try to mix it up in b/w days. but i still might do a little to much. im just trying to get big not die..

[alex24]

if you want to get big you dont have to do many sets,you do a few but heavy
for exemple flat bench bar bell 4 by 8
cable flys 3 by 10
incline dumb bell 3 by 10
push ups 1 set till failure
10 sets for chest is enough.if you do lots and lots of sets you burn to many calories and you dont gain weight,when it comes to a small body part it goes like this
over head extentions 3 by 10
kick backs 2 by 10
dips 2 sets till failure

[Rocky]

It's an age old saying but less is definately more. Depending on what BBing theories you pertain to, you can make quality gains with only one direct exercise per bodypart, if doing purely (or primarily) compound movements you are actually exercising far more muscles than specifically targetting and therefore need less to gain the same or better results as you aren't wasting energy and recuperation time on unnecessary isolation exercises! It may feel wrong at first when cutting out so much volume but if you apply yourself and increase the intensity you'll make far more gains, reduce the risk of overtraining and have more time outside the gym to fuel your body and get more sleep!

[Logan Muxlow]

Way to much man, cut down by atleast half on everything.

[FlexCabana]

qouting the great Lee Haney, "Stimulate, dont annihilate!"