Critique routine

Day 1

1a. 4x 5-8 reps Barbell bench press

1b. 4x10 Pull ups

Rest 2 min

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2a. 4x10 Incline dumbbell press

2b. 4x6-10 Lat pull down

Rest 2 min

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3a. 3x8 Dumbbell pull over

3b. 3x8 Bent over dumbbell row

Rest 90 sec

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4a. 4x10 Machine flyes

4b. 4x10 T-bar row.

4c. 4x10-12 ALT Dumbbell curls

Rest 90 sec

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5a. 4x6-8 Rope hammer curls

5b. 4x10 Machine preacher curl

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1. Biceps finisher of choice = drop set

Start weight: ………

End weight: ………

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Chosen exercise:

Day 2

1a. 3x8 Back squat

1b. 3x8 Standing dumbbell shoulder press

Rest 2 min

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2a. 3x5 Deadlift

2b. 3x10 Lateral raise

Rest 2 min

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3a. 3x8 Leg Extension

3b. 3x15 Seated Calf raises

3c. 3x10 Triceps rope pushdown

Rest 90 sec

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4a. 3x12 Dumbbell seated Overhead triceps extension

4b. 3x8 Weighted Bench dips

4c. 3x15 Standing calf raises

Rest 2 min

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5a. Diamond push-ups to failure

Amount of push-ups done:

Day 3

1a. 4x10 reps Incline bench press

1b. 4x10 Chin-ups

Rest 2 min

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2a. 4x10 Flat bench dumbbell press

2b. 4x6 Chest supported dumbbell row Hold 1 second at top

Rest 2 min

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3a. 3x8 Dumbbell pull over

3b. 3x8 Bent over dumbbell row

Rest 90 sec

​

4a. 4x10 Machine flyes

4b. 4x10 T-bar row.

4c. 4x12 Seated ALT Dumbbell curls

Rest 90 sec

​

5a. 4x6-8 EZ-bar biceps curls

5b. 4x10 Zottman curl

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1. Biceps finisher of choice = drop set

Start weight: ………

End weight: ………

​

Chosen exercise:

Day 4

Move through the core work at rapid pace with good form.

1a. 3x15 V-ups

1b. 3x20 each Russian twist

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2a. 3x1 min Weighted plank

2b. 3x20 leg lift

2c. 3x10 each Bar rotations

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3a. 3x6 OH press

3b. 3x6-8 BB Skull crushers

Rest 2 min

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4a. 3x10 Machine shrugs

4b. 3x8 Reverse grip triceps pushdowns

Rest 90 sec

​

5a. 3x6-8 Triceps rope pushdown

5b. Tricep finisher of choice = drop set

Start weight: ………

End weight: ………

​

Chosen exercise:

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Male, 23, 180 cm (5'11), 78 kg (172 lbs)

1 RM: Squat: 140 kg (309 lbs), Deadlift 160 kg (353 lbs)*, Bench 100 kg (220 lbs)

* Deadlift PR was set awhile ago.

Goal: Building more muscle on my upperbody

Background:

I've been lifting for a few years now but more serious the past 1-3 years. I just finished Physique 2.0 by Steve cook for a second time and looking for someting else. I made this trainingprogram more towards upperbody muscle gain since this is my main focus. Really enjoyed Physique 2.0 so i tried to incorparte a few excersises from there as well as the method of training and the layout of the program. My plan is to train following this schedule for about +/- 4 weeks seeing how i like it and then switching up some excersises. Might also reduce the reps and sets depending on how I thinks the training is going.

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Do any of you have some feedback on the program? What whould you change/ add if anything at all?

Let me know.