Critque my routine. I've gained around 20-30 pounds of muscle in 1.5 years and am trying to gain as much muscle as possible. I eat about 2100-2400 calories a day on a pretty clean diet (but there's always room for improvement.) My current routine focuses on low rep high weight but I switch it up every month (play with the rep and weight count.) For the first time in my lifting career I am focusing on heavy weight, whereas before I aimed for toning and high reps with lower weight.
Monday:
Jog warm up and stretch (~5min)
Leg press (3-4 sets, max 323 lbs for 5 reps, usually aim for 6-8 reps and go as heavy as possible)
Squat (3 sets, 8-12 reps, ~120 lbs max)
Pull ups (~20 reps for the day)
Close grip Push ups (~40 per day)
Ab crunches, sit ups, planks until failure
Calf Raises (60-70 bodyweight reps, repeat 2-3 times per day)
Leg Curl & Extension (I stopped doing these because I heard that it can damage your knee, is that true?)
Hip Adductor (3 sets each, 8 reps)
Hip Abductor (3 sets each, 8 reps)
*Optional: Swimming for 30-45 min in pool
*Optional: Deadlift (3 sets, 8 reps)
Tuesday:
Barbell Bench Press (warm up set then 3 sets of 5-8 reps)
Triceps pushdown (3-4 sets, 8-10 reps)
Dumbbell press (3-4 sets, 8-12 reps)
Lat Pulldown (3-4 sets, 6-12 reps)
Pull ups (1-2 sets, 8 reps)
Close grip Push ups (~40 per day)
Ab circut (total: ~50 crunches, 2 minutes of planks, 40 leg lifts, 50 bicycles, 30 russian twists)
Calf Raises (60-70 bodyweight reps, repeat 2-3 times per day)
*Optional: Shrugs
Wednesday:
Warm up: Range of motion shoulder exercises with weights
Seated Incline Dumbbell Bicep Curl (3 sets, 6-12 reps)
Lat Pulldown (4 sets, 8 reps)
Pull ups (~20 per day)
Close grip Push ups (~40 per day)
Preacher curls (3 sets, 8-10 reps usually done until failure)
Super Set: Standing Bicep barbell curl + Standing Forearm curl (10 reps per exercise, then do until failure)
Calf Raises (60-70 bodyweight reps, repeat 2-3 times per day)
*Optional: Swimming for 30-45 min in pool
Thursday:
Jog warm up and stretch
Leg press (go for max)
Squat (go for max)
Pull ups (~20 reps for the day)
Close grip Push ups (~40 per day)
Ab crunches, sit ups, planks until failure
Calf Raises (60-70 bodyweight reps, repeat 2-3 times per day)
Leg Curl & Extension (I stopped doing these because I heard that it can damage your knee, is that true?)
Hip Adductor (3 sets each, 8 reps)
Hip Abductor (3 sets each, 8 reps)
*Optional: Swimming for 30-45 min in pool or run on a track 30-45 min
I pretty much alternate between these days more or less. I don't have a definitive rest day, I just listen to my body and take time off as necessary. Some rest days I will run/swim instead of weightlifting. Other rest days I may do Plyometrics (P90x) and count that as a partial leg day. Is it true that leg curl/extension can be harmful on your knee/ACL/MCL. I recently suffered a stage 2 MCL tear and have been recovering from it. Someone said that leg extension puts unnecessary pressure on your knee and ligaments and walking lunges can be a good substitute for it.
I know that I shoud do more lunges, dips, and deadlifts. I have a minor shoulder problem so I've been avoiding dips but now that I'm 100% I want to do more of them. What's the ideal rep count and how is my program for an intermediate bodybuilder? Workouts usually take about an hour.
