[Metafour]

I'm just starting to try to get serious about lifting and I will be doing it 3 days a week and these are my routines for each of those days. I would like some feedback from the veterans to gain some opinions. Thanks.

Press Routine
Bench Press
Incline Press
Skull Crushers
Front Raises
Dumbell Flies
Incline Flies

Pull Routine
Deadlift
Barbell Rows
Upright Rows
Dumbbell Rows
Barbell Curls
Reverse Curls
Barbell Wrist Curls
Dumbbell Reverse Wrist Curls

Squat Routine
Squats
Pause Squats
Leg Extensions
Hamstring Curls
Calf Raises

[Metafour]

My goals are to gain mass and strength.

[rEmY]

too much. get rid of flies, upright rows, pick either bb rows or db rows, not both, dont bother with wrist curls, if you feel the need to do curls, do one variation only. do pullups....better yet, heres what might be good:

mon:
pull:
deadlift
bent over bb rows
pullups
curls (reverse or hammer preferably)
abs

wed:
press:
bench
incline
skullcrushers
abs

fri:
squat:
squat
pause squat
good mornings
calf raises
abs

low reps on main lifts (1-5)(bench, squat, deads, etc), 6-8 reps on heavy assistance (BB rows, incline press, GMs,etc), 8-10 on light assistance (curls, skullcrushers,etc)

anybody else feel free to pick this apart.

[Boondocksaint]

Originally Posted by ****four

I'm just starting to try to get serious about lifting and I will be doing it 3 days a week and these are my routines for each of those days. I would like some feedback from the veterans to gain some opinions. Thanks.

Press Routine
Bench Press
Incline Press
Skull Crushers
Front Raises
Dumbell Flies
Incline Flies

Pull Routine
Deadlift
Barbell Rows
Upright Rows
Dumbbell Rows
Barbell Curls
Reverse Curls
Barbell Wrist Curls
Dumbbell Reverse Wrist Curls

Squat Routine
Squats
Pause Squats
Leg Extensions
Hamstring Curls
Calf Raises

way, way too much. Especially your pull routine.

[Boondocksaint]

Originally Posted by rEmY

too much. get rid of flies, upright rows, pick either bb rows or db rows, not both, dont bother with wrist curls, if you feel the need to do curls, do one variation only. do pullups....better yet, heres what might be good:

mon:
pull:
deadlift
bent over bb rows
pullups
curls (reverse or hammer preferably)
abs

wed:
press:
bench
incline
skullcrushers
abs

fri:
squat:
squat
pause squat
good mornings
calf raises
abs

low reps on main lifts (1-5)(bench, squat, deads, etc), 6-8 reps on heavy assistance (BB rows, incline press, GMs,etc), 8-10 on light assistance (curls, skullcrushers,etc)

anybody else feel free to pick this apart.

He could even drop the curls and one day of abs.

[Urban]

Pull Routine
Deadlift
Bent over Barbell Rows
Romainian Deadlifts
Thickbar curls

Press Routine
Bench Press
Incline Press
Dips
Overhead press

Squat Routine
Squats
Pause squats
SLDL
pullups

I tried to get rid of your horse shit exercises. and replaced some of them with better ones.

[yomon]

general rule keep it heavy, simple, compound and eliminate all that specialization crap.

[Boondocksaint]

Originally Posted by Urban

Pull Routine
Deadlift
Bent over Barbell Rows
Romainian Deadlifts
Thickbar curls

Press Routine
Bench Press
Incline Press
Dips
Overhead press

Squat Routine
Squats
Pause squats
SLDL
pullups

I tried to get rid of your horse shit exercises. and replaced some of them with better ones.

IMO you don't need both Romainian Deadlifts and SLDL.


also


Do all you guys have thickbars at your gyms? wtf?? I want one!!!

[anvar]

if your drug free keep your sets around 12-15...not including abs and warmup sets.

[Wrecking Ball]

BWAHAHAHA, and by drugs you mean what exactly?