Rate my program?!

[mulman]

Back & Triceps
Set 1
Set 2
Set 3
Deadlifts

Wide Grip Chin Ups

Bent Over Rows

Close Grip Pull Ups

One Arm Rows

Skull Crushers (Pyramid)

Overhead Extensions

Kickbacks

Legs & Abs

Squats

Stiff Legged Deadlifts

Leg Extensions

Leg Curls

Crunches

Reverse Crunches

Oblique Crunches

Chest & Biceps

Incline Bench Press

Pec Dec

DB Flyes

Barbell Curls (Pyramid)

Hammer Curls

Concentration Curls

Shoulders

Shoulder Press w/ Side Laterals

Upright Rows w/ Front Laterals

Bent Over Rear Raises w/ Seated Rear Raises

[gymBum]

Which groups do you do on which days?

[mulman]

usually back monday then follow it through missing out wednesday, so its two days on, one day off, two days on, two days off

[w0cyru01]

Set/rep scheme? I think you have alot of waste there...what are your goals?

Entire day dedicated to shoulders?

[mulman]

3 sets not including one warm up on deads, squats, bench etc all the big movements. 8 reps for every set, what waste do you think there is???

[w0cyru01]

I would put tricep kickbacks as being a waste.

On your big 3 I would do a 5x5, or 7x3, 8x2 rep scheme, especially on deads. I think you would get your numbers up by dropping the reps and upping the weight.
On your back and tricep day you do close grip pullups, that would place focus on your bi's. You're doing BOROWS i don't see the need for one armed rows as well. For tri's I prefer either close grip bench or heavy dips.

If you're doing squats and SLDL, I would drop leg curls and leg extensions. If you want additional exercises to focus on your quads try either zercher squats or front squats. For additional core workout try dragon flags, weighted situps, saxon side bends, suitcase deadlifts, zercher deadlifts, bent press

chest and bi's...i'd probably drop one of the chest exercises (flies or pecdec whatever that is) replace one of the curls with weighted pullups and i guess do a set of curls.

I would also put shoulder somewhere else and do shrugs and standing overhead press

[mvp]

There's no need for all of those exercises. If you keep your routine full of compound exercises, it'll save you both time & energy.

Tricep Kickbacks, Leg Extensions, Overhead Extensions, etc. will give you nothing a compound exercise won't give you. You can bench press more than you can fly, so instead of wasting time doing flys, why not add more volume to your bench press?

A good compound based routine you should try is push/pull. It's by Frankie NY.

Day 1 - All 3x5

Barbell or Dumbell Bench Press
Barbell or Dumbell OHP
Dips

Day 3 - All 3x5

Deadlifts
Bent Over Rows
Wide Grip Chins

Day 5 - All 3x5

Squat
Stiff-Leg Deadlifts
Hanging Leg Raises.

These exercises are all the movements you really need to grow.

Good luck with your training.

[Andrew]

Originally Posted by w0cyru01

Entire day dedicated to shoulders?

I don't see a problem with that, I have a day for my shoulders too.

Don't forget you are working many muscles when doing various shoulder exercises... front and back of the shoulder, lats, traps etc

[w0cyru01]

I guess after doing strict overhead presses for 8 sets of 3 and some shrug work I don't see the benefit of adding more volume onto such a small group.