Routine Thoughts?

[Smiley]

Friend of mine gave this too me, any thoughts

Day 1 : Chest and Back

Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps
Shoulders
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

[iron addict]

Not my favorite split, but the volume and lifts look good. If you are a real hardgainer it will be a bit much, but otherwise looks good. Without changing the loading, it will only be effective for a while, so when it stops working, make changes, or break out the micro-plates.

Iron Addict

[Smiley]

IA, I really don't know how to train myself and constantly beating myself up on how to train. I read your article "How to train yourself" and thought about working myself up and seeing how things went. Just starting from the botton with Hardgainer routines and then working upwards if things suggested too. I don't think volume works for me because the last 2 years I havn't made much progress other then when I first touched a weight which isn't a surprise.

what are your thoughts??

[MrTrap]

Smiley I think doing DL on Monday and then SQ and SLDL on Wednesday is asking for trouble. Plus there seems to be a lot of exercises that do about the same thing, like military press followed by DB press. Look at IA's post in the articles forum on his 5 favorite routines and start with the first one. There's some good stuff by exmgq and Silverback on the site too but I can't give good directions to it. Just go with IA's routine as mentioned for a few months.

Traps

[Sand Blaster]

Ditto with Trap. I would add the deadlifts to Day 3., drop the shrugs from Day 1, and drop the SLDL's from Day 3 as well.

And unlike some others here, I would up the reps in general to the 8-10 range and even more for the lower body.

SB

[Big-Claw]

Ditto with Trap. I would add the deadlifts to Day 3., drop the shrugs from Day 1, and drop the SLDL's from Day 3 as well.

And unlike some others here, I would up the reps in general to the 8-10 range and even more for the lower body.

SB

I would leave the SLDL but take out the Hack Squats and Leg Curls

[exmgq]

thats two weeks worth of work in one week.

[jiichiro666]

too much imo - half the number of work sets your doing each w/o day.