S_Tales Posted June 5, 2014 Share Posted June 5, 2014 Hey all, Been working out seriously for about 6 months now, and have been vegan for about 2! I got burnt out on what I was previously doing in the gym, so I decided to switch things up a bit. I am primarily going for overall fitness and strength, but definitely do want to add some mass. I'm hoping you can take a look at my routine and give me some good constructive criticism on what is good about it, and what you think I should change. I do a 3 day rotation twice a week, as I've marked below. Here's what I've been doing for about the last month: Legs (Monday/Thursday)• Leg press• Lunges• Jump-ups (basically jumping onto a raised platform as fast as I can)• Quad extensions• Hamstring curls Chest and arms (Tuesday/Friday)• Barbell Bench Press• Incline Dumbell chest press • Dips• Cable cross-overs (low, mid, high)• Bicep curls• Tri-cep pulldowns Back and shoulders (Wednesday/Saturday)• Deadlifts• Pull-ups• Barbell/dumbbell Overhead press• Barbell/dumbbell row• Barbell pullover• Deltoid flies (front, side, rear)• Shrugs I generally do 8-12 reps at ~60% 1RM, for 3-4 sets. Every fourth workout or so I do more in the 4-6 rep range for 80-90% 1RM. I know I should be doing squats, but I had been doing them 3x a week, and it was starting to kill my lower back. I know this was from poor form, so I am trying to get my back healthy and relearn proper squat form before adding them back in. Leg press is a poor substitute. I do a solid ab workout every other day. I would be grateful for any constructive criticism. Thanks. Link to comment Share on other sites More sharing options...
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