How does this routine look?

[BigJB]

No prob Bro!

It's always good to have an informed discussion about training routines. I would recommend D.C. for ur next offseason if u need a change. It's a serious change of pace and when u learn to utilize it you can grow like a weed.

 

[pesty4077]

It's always good to have an informed discussion about training routines. I would recommend D.C. for ur next offseason if u need a change. It's a serious change of pace and when u learn to utilize it you can grow like a weed.

I keep hearing that, and I definitely need size, probally try it after my show in the fall.

 

[buselmo]

it's best to train and see what the hell works for you...
high volume, low volume, high frequency, low frequency, failure, not failing... they all work... you just have to switch up from time to time whenever you see something not working...

as for those who say one exercise is sufficient... no... it's not. i've been doing the whole 1 exercise thing for 2 years... once i switched up exercises, lagging bodyparts started growing...

Did deadlifts for a while... did barbell rows for a while... those were the only two back thickness exercises i ever did... always heavy... back thickness is shit in my situation... 2 weeks of light seated rope rows, and heavy shrugs and back thickness is improving dramatically...

post the same question in a year and i'll have a different answer... why? cuz you have to change things... doing the same thing over and over and expecting different results is the definition of stupid.

 

[ridge11]

I asked my good buddy muscle96ss what he thinks of this routine but I wanted to see what you guys think as well:

Mon.

1. Seated cable rows 12,10,8 (usually add 10 lbs. every set)
2. One arm rear delt dumbbell rows (as seen here: http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html )12,10,8 (usually add 5 lbs. every set)
3. Close grip lat pulldowns 12,10,8 (usually add 10 lbs. every set)
4. Wide grip lat pulldowns to the front 12,10,8 (usually add 10 lbs. every set)
5. Rear dumbbell lateral raises (as seen here: http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html ) 12,10,8 (usually add 5 lbs. every set)
6. Lying dumbbell external rotations 3x12 (keep the same weight each set)
7. Seated dumbbell curls 12,10,8 (usually add 5 lbs. every set)

Tues.

30 minutes of cardio including: Walk for 5 minutes at 3.5 mph on a 0 incline, than run for 20 minutes at 7.5 mph on a 0 incline, than walk for 5 minutes at 3.5 mph on a 0 incline

Day 2 Weds.

1. Squats 12,10,8 (usually add 10 lbs. every set)
2. Leg extensions 12,10,8 (usually add 10 lbs. every set)
3. Lying leg curls 12,10,8 (usually add 10 lbs. every set)
4. Standing calve raises 12,10,8 (usually add 5 lbs. every set)
5. Ab crunch machine 12,10,8 (usually add 5 lbs. every set)
6. 4 way neck machine 12,10,8 (usually add 5 lbs. every set)

Thurs.

30 minutes of cardio including: Walk for 5 minutes at 3.5 mph on a 0 incline, than run for 20 minutes at 7.5 mph on a 0 incline, than walk for 5 minutes at 3.5 mph on a 0 incline

Day 3 Fri.

1. Flat dumbbell bench press 12,10,8 (usually add 5 lbs. every set)
2. Incline dumbbell bench press 12,10,8 (usually add 5 lbs. every set)
3. Seated overhead dumbbell press 12,10,8 (usually add 5 lbs. every set)
4. Seated dumbbell lateral raises 12,10,8 (usually add 5 lbs. every set)
5. Tricep pushdowns 12,10,8 (usually add 10 lbs. every set)
6. Seated dumbbell shrugs (with straps when needed) 12,10,8 (usually add 5 lbs. every set) (Can also be done on Day 1)
7. Lying dumbbell external rotations 3x12 (keep the same weight each set)

Sat.

30 minutes of cardio including: Walk for 5 minutes at 3.5 mph on a 0 incline, than run for 20 minutes at 7.5 mph on a 0 incline, than walk for 5 minutes at 3.5 mph on a 0 incline

Sun.

OFF

A few questions:

1. How does this routine look? How do the exercises, sets, and reps look?

2. For variety can I sometimes switch it up and do upright external rotations using a shoulder horn (as seen here: **broken link removed** ) instead of lying dumbbell external rotations? Are upright external rotations good for working the infraspinatus and teres minor?

3. Should I add hammer curls and dumbbell front raises to the mix or are they not necessary?

Looks ok, except for the fact that you know how many reps you're going to get ahead of time.