Have a look at my new routine

[Tontizzle]

Hi Folks,

Firstly, I'm new here. From Ireland and will be emigrating with the missus over the Calgary in March. Thought I'd join myself a Canadian bodybuilding forum in the mean time!

Now im not as new to the bodybuilding, at it properly about a year and a half now and seen good results, mainly in strength but im also near 5 stone heavier then when I started. Body fat has gone up a bit but a lot of my gain is muscle and strenght.

Starting myself a new routine on Monday, wanna see what you guys think


Day 1
Smith Machine Bench Press
Dumbbell Incline Bench Press
Dumbbell Fly
Barbell Bench Press
EZ-Bar Curls
Dumbbell Bicep Curl
Barbell Drag Curl
Cable Crunch

Day 2
Barbell Squat
Leg Press
Leg Extensions
Dumbbell Lunges
Romanian Deadlifts
Lying Leg Curls
One Leg Dumbbell Squat
Calf Press On Leg Press Machine
Standing Calf Raises

Day 3
Dumbbell Shoulder Press
Barbell Up Right Row
Cable Lateral Raise
Seated Bent-Over Dumbbell Lateral Raise
Barbell Lying Triceps Extension
Dumbbell Standing Triceps Extension
Barbell Standing Overhead Triceps Extension

Day 4
Lying T-Bar Row
Pullups
Dumbbell Row
Wide-Grip Lat Pulldown
Barbell Shrug
Barbell Shrugs Behind The Bac
Reverse Barbell Preacher Curls
Static Barbell Hold

All Exercises are 8 reps x 3 sets. I posted up my diet as well in the nutrition forum, cant link to it for some reason tho. Tell me what ye think

[Praetorian]

A few tips...
1. lose the smith machine bench and do real bench presses...one youll avoid injury and two youll see much better results
2. lose the the upright row...just an awful exercise that does almost nothing...dumbbell laterals are way better
3. lose the lying tbar..terrible exercise....do regular barbell rows
4. where are the deadlifts?

P

[Stoneco|d]

Why you doing smith machine bench press then you do regular bench press at end??? If anything you start with barbell bench press and finish with smith machine (or just get rid of it). Only time I use smith machine is for shoulder pressing because our gym here have worst shoulder press benches and can cause injury if you don't have a spotter for first rep. Good luck with day 2 lol, one leg dumbbell squat after all that. If you can do that then you didn't go hard enough with the other exercises. Barbell upright row for 2nd exercise? it's more traps unless you put hands little wider (plus kills the wrists). I'd put smith machine shoulder press first, dumbbell shoulder press, seated side lateral raise, cable lateral raises, bent over dumbbell lateral raises.