My Routine!

[chris4pez]

Please could you comment on this guys if you have been in this game for some time, i have been doing it for around 8-10 weeks now weights i am lifing are going up but was wondering what you think of it,

Please post comments and any suggested changes you may think will benefit me

cheers guys!

Shoulders

Shoulder press (db) 4x10
Up Right Row (bb) 4x10
Lat Raise (db) 4x10
Reverse Flys (cable) 4x10
Shrugs 4x10

Legs

Squats (bb) 4x10
S.L Deadlift (bb) 4x10
Lunges (db) 4x10
Leg Curl (seated) 4x10
Standing Calf Raise 4x10
Seated Calf Raise 4x10

Back/Bi's

Lat Pull Down 3x10
Dead Lift (bb) 4x10
1 Arm Row (db) 4x10
Pull Over (db) 4x10
Close Grip Pull Down 4x10
E.Z Curl (standing) 4x10
Preacher Curl (machine) 4x10

Chest/Tri's

Press Ups 2x10
Flat Bench (bb) 4x10
Incline Press (bb) 4x10
Flys (db) 4x10
Dips 3x10
Skull Crushers (tb) 4x10
Tri Push Down 4x10

On shoulder days i always warm up rotor cuffs!

[sicario]

Hello chris and welcome to the boards, this is a great place with lots of great people, and I'm sure that you will enjoy it here. As for your routine, it's fairly sound with lots of good basic exercises, however I am a big stickler for exercise order and I think that's where your routine can be greatly improved. The main factor in determining exercise order is injury avoidence. Choosing the right exercise to start off with is very important, as you want one that will serve to get blood flowing into the area, warm up the muscles, tendons and ligaments, but won't put a lot of stess on the joints right away. I am going to suggest the following changes in the order of your exercises, which will go a long way to keeping you training "pain free" down the road. First, on your shoulder day, start off with the shrugs, and make the shoulder press your third or fourth exercise. That's where you will handle the most weight, so you want to make sure that the shoulder joints are fully warmed up. On leg day, start off with leg extensions, and then squats, it's really important to warm up the knee joints before trying to squat. Your back day is fine as far as the exercise order, but if you really want to look like a bodybuilder, I'd substitute the pullovers for another "power" movement like low cable rows. As for chest day, you should start off with the flys, and then move to the bench work and end with the dips. I'm not sure what "press ups" are, as I still haven't managed to master the "kings english" lol, but if I'm not mistaken, I think they are what us "mericans" call "push ups" lol. If that's the case, it's a great finishing move to totally fry what ever is left of your chest after you have done all the power movements, so I'd suggest you save that till the end. The rotaor cuff work is a great idea on shoulder day, but I'd also suggest that you do it on chest day too, as all chest movements really involve the shoulders a lot. Good luck, Vin.

[chris4pez]

yes thats what they are m8 its just we call them different ova here lol

glad to know this routine is ok as this is what i have been using, will try the changes though that you have mentioned cheers

apart from that anything else?