The Devil's new Routine: Please critique

[evolution]

It looks like he's doing tri's with back and bi's with chest. You should probably switch that Devil...

This was my first thought but I figured he would have added more than one tricep movement. I don't know, Mreik. I've always liked the thought of doing back/tri's chest/bi's--that way you get one day of indirect bicep/tricep work and one day of direct bicep/tricep work. However, it's one of those 'to each his own' kinda' things.

 

[Hoss]

^^Very true, I guess is depends on how many isolation exercises you do, also.

 

[thedevil]

Yup, I am doing back and tri together. For the triceps, I do cable pushdown/bent over extension AND one of either close grip bench press or one arm dB tricep extension.

 

[thedevil]

It looks like he's doing tri's with back and bi's with chest. You should probably switch that Devil...

I have tried back and bi together and chest and tri for seven month prior to this routine.. However I noticed it seriously hinders how much I can row after doing bicep curls and vice versa. Anyhow I have been sticking to the current routine for more than 3 months now and I guess its time to change it up a bit.

 

[thedevil]

bB Squat
1*10@45
3*6@135
1*6@185
2*6@195

bB military Press
1*10@65
1*6@75
1*5@85

dB military press
2*8@35lbs
1*6@40lbs


bB shrug
3*8@225lbs

decline dB bench press
3*10@35lbs

Farmer's walk
6 times for 30 secs with 35lbs dB. This one kicks ass literally.

 

[thedevil]

Close grip bench press
1*10@75lbs
1*9@85lbs
1*8@90lbs
1*6@95lbs

Hamstring curl
3*10@135lbs

cable tricep pushdown
3*10@115lbs

lat pulldown
3*10@135lbs

bb lever row
1*10@135lbs
3*6@180lbs

dB posterior delt fly
3*10@25lbs

upright cable row
3*10@80lbs

 

[Karky]

I have tried back and bi together and chest and tri for seven month prior to this routine.. However I noticed it seriously hinders how much I can row after doing bicep curls and vice versa. Anyhow I have been sticking to the current routine for more than 3 months now and I guess its time to change it up a bit.

well, row is suppose to come before curls.. always do the big compund lifts before your isolation movements

 

[thedevil]

Close grip bench press
4*8@95lbs

Hamstring curl
3*10@135lbs

cable tricep pushdown
3*10@120lbs

lat pulldown
3*10@135lbs

bb lever row
1*10@135lbs
3*6@180lbs

dB posterior delt fly
3*10@25lbs

upright cable row
3*10@80lbs

wide grip pull-ups
8,6,6

 

[thedevil]

I have not been able to post for a while because I moved to NJ for work. However I have been working out mostly as before. The gym here opens only 5 days a week hence I need to find time to restructure my routine.

Day 1
Close grip bench press
4*8@95lbs

Hamstring curl
3*10@135lbs

cable tricep pushdown
3*10@120lbs

lat pulldown
3*10@135lbs

bb lever row
1*10@135lbs
3*6@180lbs

dB posterior delt fly
3*10@25lbs

upright cable row
3*10@90lbs


bB Squat
1*10@45
3*6@135
1*6@185
2*6@195

bB military Press
1*10@65
1*6@75
1*5@85

dB military press
2*8@35lbs
1*6@40lbs


bB shrug
3*8@225lbs

Day 3
Side bends
3*10@45 LBS

bB Bench
1*6@135lbs
1*6@135lbs
1*6@135lbs


sitting calf push
3*10@230lbs

dB fly
3*10@25lb

kneeling crunch
3*10@160lbs

dB preacher curl
1*10@30lbs
1*8@30lbs
1*7@30lbs