personmcperson
New member
Please critique the below routine for an advanced lifter:
Day 1 Back, biceps, abs
Bent Over Barbell Row 4 x 5-8 reps
Pull Ups 3 x amrap
Seated Cable rows 3 x 8-12
Barbell shrugs 3 x 8-12
Standing barbell curl 3 x 8-12
Hammer curl 3 x 8-12
Hanging leg raise 3 x amrap
Cable crunch 3 x 10-15
Day 2 Chest, shoulders, triceps
Flat barbell bench press 4 x 5-8 reps
Incline dumbbell press 3 x 8-12
Dumbbell flyes 3 x 10-15
Military press 3 x 6-10
Dumbbell side lateral raise 3 x 10-15
Bent over dumbbell rear laterals 3 x 10-15
Lying extension 3 x 8-12
Straight bar pushdown 3 x 10-15
Day 3 Quads, hamstrings, calves
Barbell squats 4 x 5-8 reps
Leg press 3 x 8-12
Leg extention 3 x 10-15
Romanian deadlift 3 x 6-10
Seated leg curl machine 3 x 8-12
Standing calf machine 3 x 15-20
Seated calf machine 3 x 15-20
Rest
Repeat
Day 1 Back, biceps, abs
Bent Over Barbell Row 4 x 5-8 reps
Pull Ups 3 x amrap
Seated Cable rows 3 x 8-12
Barbell shrugs 3 x 8-12
Standing barbell curl 3 x 8-12
Hammer curl 3 x 8-12
Hanging leg raise 3 x amrap
Cable crunch 3 x 10-15
Day 2 Chest, shoulders, triceps
Flat barbell bench press 4 x 5-8 reps
Incline dumbbell press 3 x 8-12
Dumbbell flyes 3 x 10-15
Military press 3 x 6-10
Dumbbell side lateral raise 3 x 10-15
Bent over dumbbell rear laterals 3 x 10-15
Lying extension 3 x 8-12
Straight bar pushdown 3 x 10-15
Day 3 Quads, hamstrings, calves
Barbell squats 4 x 5-8 reps
Leg press 3 x 8-12
Leg extention 3 x 10-15
Romanian deadlift 3 x 6-10
Seated leg curl machine 3 x 8-12
Standing calf machine 3 x 15-20
Seated calf machine 3 x 15-20
Rest
Repeat