I have been using my current routine for about 3 months. I wanted to add a little more variation to it. Here is what I am currently planning for a new routine. Any comments?

Routine A - Monday
Hack Squat - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
Pull-up - Back
(ss) Shoulder Press - Shoulder
(ss) Shoulder Shrugs - Shoulder
Bicep Curl - Bicep
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower Back
Decline Weighted Crunch - Abs

Routine B - Thursday
Lunge - Quads/Glutes
(ss) Sumo Deadlift - Hamstrings
(ss) Calf Raise - Calves
Inclined Bench Press - Chest
Declined Bench Press - Chest
(ss) Standing bent-over Row - Back
(ss) Fly - Chest
Lateral Raise - Shoulders
Chin-up - Biceps
(ss) Lying Tricep Extension - Triceps
(ss) Stiff-leg Deadlift - Lower back
Leg Raise - Abs

Routine C - Saturday
Back Squat - Quads/Glutes
(ss1) Leg Curls - Hamstring
(ss1) Calf Raise - Calves
Bench Press - Chest
Machine Row - Back
(ss2) Lat Pull-down - Back
(ss2) Frontal raise - Shoulder
(ss3) Close Gripped Bench Press - Triceps
(ss3) Incline Fly - Chest
(ss4) Upright Row - Shoulders & Biceps
(ss4) Good Mornings - Lower back
Trunk Twists - Abs

Here is the routine I am currently doing.

Routine A - Monday
Hack Squat
(ss) Deadlift
(ss) Calf Raise
Bench Press
(ss) Pull-up
(ss) Shoulder Press
Bicep Curl
(ss) Dip
(ss) Stiff-leg Deadlift
Decline Weighted Crunch

Routine B - Thursday
Lunge
(ss) Deadlift
(ss) Calf Press
Inclined DB Chest Press
Declined DB Chest Press
(ss) Standing bent-over Row
(ss) Fly
Lateral Raise
Chin-up
(ss) Lying Tricep Extension
(ss) Stiff-leg Deadlift
Leg Raise

Routine C - Saturday
Hack Squat
(ss) Deadlift
(ss) Calf Raise
Bench Press
(ss) Pull-up
(ss) Shoulder Press
Bicep Curl
(ss) Dip
(ss) Stiff-leg Deadlift
Decline Weighted Crunch

Thanks,

that seems like a lot to do in one day

I think I agree - how many sets and reps are you doing? And how long does it take to get through?

3 sets of 10 usually, from time to time I have done 5 sets of 5 for deadlifts or added a heavy set in with the 3 sets of 10 on the bench press. It usually takes about an hour and a half to finish.

some of the exercises you have are using the same muscle,i have taken out what i think you dont really need,but its up to you.

Routine A - Monday
Hack Squat - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
Pull-up - Back
(ss) Shoulder Press - Shoulder

Bicep Curl - Bicep
(ss) Dip - Triceps

Decline Weighted Crunch - Abs

Routine B - Thursday
Lunge - Quads/Glutes
(ss) Sumo Deadlift - Hamstrings
(ss) Calf Raise - Calves
Inclined Bench Press - Chest

(ss) Standing bent-over Row - Back

Lateral Raise - Shoulders
Chin-up - Biceps
(ss) Lying Tricep Extension - Triceps
back
Leg Raise - Abs

Routine C - Saturday
Back Squat - Quads/Glutes
(ss1) Leg Curls - Hamstring
(ss1) Calf Raise - Calves
Bench Press - Chest
Machine Row - Back
(ss2) Lat Pull-down - Back
(ss2) Frontal raise - Shoulder
(ss3) Close Gripped Bench Press - Triceps

(ss4) Good Mornings - Lower back
Trunk Twists - Abs

Dont forget that there are supersets in there and we dont know how many reps they are.


It may be a matter of different movements for lower sets or even that drex likes to have more volume in his training sessions.

Your routine doesnt look to bad but it is a little unballanced in a couple of places. Like on day one where you are doing a number of leg movements and only one back. Maybe you should stick with some core movements and increase the sets and rely on them for development rather than throwing in so many different movements that your workout becomes complicated and difficult to structure.

I would probably put my compounds in first and then do some antagonistic agonist supersets for the isolation exercises.

Thanks for the replies. As far as the volume is concerned, it is about the same volume as my current workout which is working very well for me. I have gained 11 lbs in the last 7 weeks on my bulk and it seems to be mostly muscle. Currently I am doing mostly 3x10, but was thinking about doing some workouts with several of the lifts on a 5x5. I think eliminating the lifts outlined by Buzz would be great for those 5x5 days.

NBS 4life,

For Routine A I have pull-up for my back, stiff-leg deadlifts for lower back and also the deadlift is working my back. I "think" I have 3 exercises each day that work my back. Should I be doing more or working my back differently? I am very new to lifting and am experimenting a lot, but I am looking to hit all the muscles in different ways during each workout each week. For the antagonistic agonist supersets, switch out the bicep exercise with the stiff leg deadlift for the last ss in A & B and swap the fly & row in C?

Since there seems to be some concern on the volume, what negative effects should I be watching for with a high volume? For now I want to stick with the volume as it seems to be working for me. If I run into issues with the routine, lowering the volume will be first on my list to change.

if you feel tired fatigued,not sleeping,lack of strength,these are some indicators of overtraining.
you also need to worry about your lower back IMO, some days you are doing squats+ deads+ sldl most people dont do squats and deads in the same session you are doing three as well as the other work.

None of these are currently an issue. I will keep that in mind as I go. Thank you.

Excellent point on the lower back. My lower back does get very sore by the end of a workout. It is usually fine a few hours later, but I think this is a great point. I am going to remove the stiff-leg deadlift from Routine A & B.

With removing the stiff-leg dealifts from A & B, would there be another lift that would fit in well there? If not I will just remove it and leave it at that.

For Routine C, from my understanding leg work should be done first, but would moving the Bench Press and Machine Row up in front of the Leg Curls be OK since the leg exercises are isolations?

Here is what I am now planning based on the feedback.

Routine A - Monday
Hack Squat - Quads/Glutes
(ss1) Deadlift - Hamstrings
(ss1) Calf Raise - Calves
Bench Press - Chest
Pull-up - Back
(ss2) Shoulder Press - Shoulder
(ss2) Shoulder Shrugs - Shoulder
(ss3) Bicep Curl - Bicep
(ss3) Dip - Triceps
Decline Weighted Crunch - Abs

Routine B - Thursday
Lunge - Quads/Glutes
(ss1) Sumo Deadlift - Hamstrings
(ss1) Calf Raise - Calves
Inclined Bench Press - Chest
Declined Bench Press - Chest
(ss2) Standing bent-over Row - Back
(ss2) Fly - Chest
Lateral Raise - Shoulders
(ss3) Chin-up - Biceps
(ss3) Lying Tricep Extension - Triceps
Leg Raise - Abs

Routine C - Saturday
Back Squat - Quads/Glutes
Bench Press - Chest
Machine Row - Back
(ss1) Leg Curls - Hamstring
(ss1) Calf Raise - Calves
(ss2) Lat Pull-down - Back
(ss2) Frontal raise - Shoulder
(ss3) Close Gripped Bench Press - Triceps
(ss3) Upright Row - Shoulders & Biceps
(ss4) Incline Fly - Chest
(ss4) Good Mornings - Lower back
Trunk Twists - Abs

From what NBS said, should I add a row to Routine A to work the upper back better?

routine A i would drop the hacks deads will give the legs enough work.also drop the shrugs and do a shrug at the top of the deadlift.

routine B you have incline/decline/flyes/all for the chest there is no need IMO just do incline it will work the whole chest,and you did dips in A.

routine C drop front raises bench will cover front delts,also drop leg curls you have enough hamstring work with all the deads.

if i was going for a fullbody workout this is more like it,not to much not to little,and alternated to get in most exercises.

A)
squat
incline-bench
bent-over-row
millitary-press
reverse-grip-pulldowns
calf-raises
skullcrushers
hammer curls

B)
deadlift
flat-bench
low-pulley-rows
dumbell-shoulder-press
chins
calf-raises
barbell-curls
tri-pressdowns

C)
hack squat
dips-weighted
dumbell-rows
upright-rows..wide grip
close-grip-pulldowns
calf raises
seated-dumbell-curls
french-presses

Thanks for taking the time to go over this Buzz. I want to stick with the routine I am working on and give it a try. I am going to save the routine you posted and give that a try after I spend a couple months trying out this routine.

I'm trying to get some extra work on the chest, so I have a little more work for them.

I think my front delts are the weakest part currently for my bench. I will pay attention to this though and if they seem to be overworked I will remove the frontal raises.

The reason I have the leg curls is that I am apparently not working the entire hamstring with my routine. I pulled a muscle in my hamstring while sprinting, and although it is a minor pull, it has kept me from running. I could not even break into a jog, yet I could complete my entire routine including squats and deadlifts, so apparently I am not working that mucles of my hamstring in my current routine. If you have a better explanation for this let me know. That is one of the main reasons I have decided to expand my routine at this time, so that I hit the muscles as many ways as possible to hopefully prevent injuries in the future.

Thanks again for your time Buzz.