Rate My Routine | www.bb-forums.com

Hey, guys. Been lurking this site for a while, figured I'd register. I'm looking for a little critique on my routine, specifically back. I'm currently in some sort of PR phase. Every day for the last 2 months I've been getting stronger in basically anything I do. It's just my back isn't growing at the rate I'd like, both in size and in numbers. Anything I can add/change to help that. Anything overall in my routine you'd change? Thanks!

Anyway 5'10, 185 Body fat ~12%, natural. Every set is ramped.

Monday Chest
3x8 Incline DB Press, Low angle, 1 warm up set
3x8 Flat DB Press
3x8 Incline DB Flies
3x8 Weighted Dips or Cable Cross overs

Tuesday Back

4x8 Deadlifts
3x failure pullups
3x8 Bent over BB rows
3x8 light weight Lat Pull down, with a hold at the chest for 2 seconds
1x5 heavy cable rows
1x8 lighter cable rows

Wednesday Legs

BB squats 4x8
2x8 sets hip adductor
2x8 hip abductor
3x8 Hack Squats or Leg Presses
3x16 BB Backward Lunges alternating leg on each rep
2x failure Leg Extensions
3xfailure a hamstring exercise. depends on my mood, leg curl, good morning, etc

Thursday Arms

3x8 incline DB curls
3x8 standing preachers
3x8 DB kickbacks
3x8 overhead 2 hand DB extension
3x8 skull crushers or overhead cable extensions

Friday Shoulders/Traps

3x8 Military Press
3x8 chins
3x8 standing front BB raises. once raised, bar brought to the chest, back out, then down
3x8 cable face offs
3x8 shrugs

i think it sucks for me.if it's working for you then ok.you ought to post your #'s used.the routine i would suggest is at the top of this forum in the sticky do deadlifts thicken your waist pg.6.basic 3 day pl routine that has put me on the right track.

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I have 5 days to lift, so I'll be there 5 days. I'm not pressed for time. I feel I've made pretty solid gains and I'm hesistant to change the routine. I'll change the exercises, I just dont wanna go to a full body or 3 day split. Any input for a new Lat routine?

Anyway my numbers from May until now (even though they seem to be changing every week)

Bodyweight: 157 to 185
Arms: 13 to 15.75
Chest: 39 to 42
Quads: 24 to 27.5
Neck: 14.5 to 16
Waist 32 to 32.5

(May) to Now
Chest
DB Presses (55, 50, 45) to 55 warmup, 90, 95, 105
DB Flyes (20s) to 55,55,50

Back (changed my routine 3 weeks ago, trying something new. So everything has no basis of comparison)
Deads (never did them) to 135, 185, 225, 245
Pullups (couldnt do them) to 10, 8, 6
Bent over Rows (never did them) to 135, 135, 135

Legs
Squats (75s) to 135, 225, 275, 315
Hacks (90) to 180, 270, 400
Leg Presses (180s) to 360, 450, 560
Leg Extensions (45) to 180

Arms
DB Curls (20s) to 55, 50, 45
Standing Curls (50) to 80, 80, 80
Kickbacks 15 to 35, 35, 35
DB Two Handed Overhead extension 45 to 110

Shoulders/Traps
DB Presses (45) to 75
Chins (50 lbs ez bar) to (100, 100, 100 EZ bar)
Shrugs: just started them
Lat raises (20 lbs straight bar) to 60 lbs straight bar

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it sucks.

Thanks. That was very informative haha

It does suck. No reason to spend so much time on delts n traps. I would cut that day out if I were you. Looks like way too much.

Also, why so many dumbell presses. No barbell work for chest? BB presses are essential
And stop this arms BS. Cut your workouts shorter and do bis with back and tris with chest. Or vice varsa as some people to

You also need more rest. Working out consecitively, you won't get the best results.

Don't your shoulders get sore after a chest workout? Why would you go heavy on back with sore shoulders?